The Best Compression Socks for Long Runs, Recovery, and Travel

Compression socks are one of those running accessories that can leave you wondering, do I actually need these?

The idea behind compression is pretty simple. These snug-fitting socks are designed to wrap around your feet and calves, helping reduce muscle movement while increasing blood flow to the area.

So, what does that mean for your running?

The increased blood flow helps deliver oxygen to those hard-working muscles. The hope is that this can help you feel stronger during a run and recover a little easier afterward.

Of course, not every pair of compression socks will feel the same, and finding the right balance of compression, fit, and comfort matters.

So we’ve tested and researched the best compression socks for running to help you figure out which ones are actually worth breaking a sweat to pull on before your next run.

Benefits of Compression Socks

Just as there are different types of compression pants, there are different types of compression socks. And while they’ve definitely become a familiar sight at races, there’s more to them than just looking the part.

Runners often reach for compression socks because they may help with:

• Reduce discomfort of shin splints and help with recovery
• Prevent tight calves  while running and cramps
• Manage foot swelling during long runs
• Improve recovery times
• Support for plantar fasciitis or Achilles problems
• Tight fit can reduce blisters
• Useful for preventing deep vein thrombosis on long flights

I started using them during races to prevent calf cramps and it’s worked like a charm. But they’re also part of my ongoing marathon training recovery plan.

There’s even some research around the recovery benefits.

One recent study found that runners who wore compression socks for 48 hours after a marathon performed better on a treadmill test two weeks later. So while compression socks may look like just another piece of running gear, there’s a good reason they’ve earned a spot in so many runners’ race day and recovery routines.

Best Compression Socks for Running

Depending on your needs, there are some different things to consider. It’s incredibly important to try running with them a few times before race day.

Compression socks can feel pretty different from your everyday running socks, especially if you’re not used to the snug fit.

Just like with new running shoes, give yourself a few runs to figure out what feels comfortable, how much compression you like, and whether they actually work for you.

They may not always have been the most stylish piece of running gear, but these days there are plenty of options that offer the support you’re looking for without sacrificing comfort or your race-day outfit.

From different levels of compression to different heights, materials and designs, there’s a pair out there for just about every runner. The trick is finding the one that fits your needs.

This list below barely touch the surface of what’s available out there for compression running socks.

Our Favorite Tall Compression Socks: CEP Tall Compression Socks

CEP has been making compression gear for a long time, and it shows in the quality of their socks. Their tall compression socks are the classic option for race day, travel, and recovery, with a firm, supportive feel that stays consistent wash after wash.

They may be a little annoying to put on, but compression socks can improve blood flow and circulation, which is especially helpful when you’re sitting for long periods or focusing on recovery.

Wear them on the plane while you’re sitting for hours, then pull them back on after the race when it’s time to focus on recovery.

CEP is one of our go-to brands for everything and anything compression. It’s good quality, lasts a long time, and doesn’t lose its compression.

Our Favorite Ankle Compression Socks: CEP Ankle Compression Socks

Similar to the tall CEP compression socks, the low-rise or ankle socks do just as great a job at keeping your feet happy and comfortable.

The CEP Ankle Performance socks give you targeted support around the foot and ankle without the full knee-high feel. The compression is lighter than their tall socks, but they’re a great option if your feet tend to feel tired or swollen after longer runs.

Compression for Plantar Fasciitis: Feetures PF Compression Socks

These Feetures PF socks are designed with particular left and right forms that fit each of your feet, which give you both the compression and arch support you need. It’s not the same as a full compression sock because you can feel that it’s designed to stabilize the Plantar Fascia.

We were honestly pretty amazed how darn good these feel. You could wear them to run or for your everyday activities.

It also features a seamless toe that will not bother your feet and a high heel clip that’ll prevent the sock from slipping down into your shoe. These socks also feature a tab in the back to protect from the heel cup of the shoe.

Coach Stacey actually wears these all the time to help with her Plantar Fasciitis. She said after first they can feel a little tight but then after a few wears it’s just the right amount of support. Even after lots of wear and washes, these socks still hold their compression like it was the first time putting them on.

What About Compression Sleeves?

I personally do not love sleeves because I want the full benefit of the compression through my feet. And you SHOULD NOT wear sleeves on a plane due to the potential pooling of blood in the feet.

But, some runners have found they dislike the way compression feels on their feet and how much looser it can make shoes feel. And really…can I argue with Meb??

• CEP calf sleeves – they are a super high quality brand, which means these will last and you can get them in super fun colors.
• ProCompression – I have a pair of their socks and assume the sleeves must be every bit as good! Again they also really love coming up with fun patterns, so your race day look is always top notch.

What are the Levels of Compression for Running Socks?

You may notice that some socks list their millimeters of mercury as a range like “16-20mmHG”. This is a way of describing the level of compression as related to blood pressure.

In graduated socks the range will be the tighter compression to the foot and less at the top.

Here’s how to decide which range you’d like:

• 8-15mmHG is the lightest compression you’ll find and ideal for recovery
• 15-20mmHG a good option for shorter runs and recovery
• 20-30mmHG generally what you’ll find for running
• 30mmHG + is usually starting to get in to more medical grade use for swelling

Remember that if you’re having ankle pain while running, then compression socks aren’t going to resolve the issue. Figure out the root cause and then consider a good ankle running support.

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