Compression Tights for Runners: Do They Improve Performance?

If you’ve been running for a while, chances are you’ve seen people wearing sleek, skin-tight leggings on their runs, and maybe wondered if they’re just for style or if they actually help.

At O+A, we’re all about combining performance science with real-life comfort. So, we dug into the research on compression tights for runners to find out whether they truly enhance performance or if they’re just another fitness trend. Spoiler alert, our science-backed performance tights boost performance and speed up recovery.

What Are Compression Tights, Exactly?

Compression tights are snug-fitting garments made to apply gentle, consistent pressure to your legs. Compared to regular running leggings, they’re designed to:

• Support muscles and joints

• Improve blood flow

• Reduce muscle oscillation (muscular vibrations) and fatigue

• Enhance proprioception, which is your body’s ability to sense movement and position

That last one might sound technical, but it’s a key part of how your body maintains balance and control while you run. Our entire range, from tights to tops, is engineered to maximise proprioception, boost stability and and quicken recovery.

In short, compression tights aim to help your muscles work more efficiently and recover faster, which is why many runners swear by them.

The Science Behind Compression Gear

Let’s break down what the research actually says about compression leggings for runners.

Performance While Running

Here’s the truth: the performance benefits of compression gear are subtle. Some studies suggest that wearing compression tights can improve running economy and endurance by stabilising muscles and improving blood flow, while reducing fatigue while you run.

Proprioception: The Hidden Benefit

One of the biggest advantages of compression gear is improved proprioception, or your sense of where your body is in space. Research shows that compression clothing helps athletes maintain better form and movement control, even when fatigued. That means you’re more likely to notice when your stride starts to break down late in a run and correct it before it leads to pain or injury. At O+A, we lean into this aspect of compression wear. It’s less about raw speed and more about quality of movement, which ultimately translates into an improvement in performance.

Recovery and Reduced Soreness

Compressions tights boost performance but not at the expense of muscle soreness. Studies show that wearing compression gear after exercise can significantly reduce soreness and improve recover, as well as:

• Reduce muscle soreness and swelling

• Improve circulation

• Help muscles recover faster between workouts

That means you can train more consistently, and consistency is where true performance gains come from.

So, Should You Wear Compression Tights?

Here’s the short answer: If you’re running regularly and care about improving performance, recovery and staying injury-free, compression tights are worth trying. You’ll likely notice your legs feel fresher, your stride feels more stable, and your recovery comes faster.

They’re especially useful if you:

• Run multiple times a week

• Struggle with post-run soreness

• Value support and muscle stability

• Want versatile gear that transitions from training to everyday life