A Runner's Guide to Wearing Compression Shorts

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A Runner's Guide to Wearing Compression Shorts
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(No Transcript)
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• Compression shorts offer unique benefits for
  runners. Adding a pair to your running gear
  repertoire can improve comfort and cut down on
  chafing, contributing to better performance. Some
  athletes even feel that compression shorts help
  reduce injury risk, stabilize joints, and boost
  their post-workout recovery.

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• But a number of questions spring to the minds of
  runners How do compression shorts work? How do
  you wear them? Is there a right and wrong way for
  running? What exactly are compression shorts? Let
  us help you cut to the heart of the matter.

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What Are Compression Shorts?

• Compression shorts are stretchy, elasticated
  shorts that contain a compression gradient to fit
  your body's form and apply pressure to your
  glutes, quads and hamstrings. Despite looking
  like regular athletic shorts, compression shorts
  have been engineered to apply mechanical pressure
  on the body to stabilize, support and compress.
  For this reason, they are popular with runners.

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• The best compression shorts are made from a
  combination of polyester and spandex. These
  materials are durable, lightweight,
  sweat-wicking, and supportive. When you first put
  on compression shorts, they should feel tight.
  This is necessary. Loose-fitting shorts will not
  apply sufficient compression or offer you the
  intended benefits.

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What Are the Benefits of Compression for Runners?

• By putting pressure on your muscles, compression
  increases blood flow and sends more nutrients to
  your muscles, giving them more of what they need
  to perform at their best during strenuous
  activity. But compression may offer additional
  running benefits.

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• Running in compression shorts makes you more
  aerodynamic. A streamlined silhouette created by
  smooth, tight-fitting shorts reduces drag.
  According to a landmark study published in
  the Medicine Science in Sports and
  Exercise journal, a small aerodynamic drag
  reduction" can result in a performance increase.
  This is particularly beneficial in high speed
  sports like running.

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• The elasticity of compression shorts may also
  provide support for joint movements. A clinical
  trial published in the Journal of Sports
  Science concluded that the elasticity of
  compression gear could increase flexion and
  extension torque and "assist the hamstrings in
  controlling the leg at the end of the swing phase
  in sprinting." The researchers also found that
  the compression shorts reduced impact force.

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• This study highlights potential advantages
  offered by compression shorts. Joints are
  supported throughout movements to perform better,
  while impact force is reduced to limit the risk
  of injury.
• Finally, compression shorts help to regulate body
  temperature. For example, Nike Dri-FIT technology
  transfers moisture and sweat away from the skin
  toward the garment where it evaporates. 

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How Do Compression Shorts Work?

• Compression shorts exert gentle pressure on the
  underlying tissues. This pressure accelerates
  venous blood flow, which is the delivery of
  deoxygenated blood back to the heart. Blood going
  from the heart to the muscles is oxygenated and
  nutrient-packed, providing exactly what your
  muscles need during exercise. By improving
  circulation and blood flow, these shorts can
  result in better endurance, increased strength,
  and faster recovery.

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• But what are the key mechanisms driving these
  benefits? Wearing shorts with compression may
  help
• Filter out lactic acid buildup in the muscles
• Increase the production of adenosine triphosphate
  (ATP), the energy used by the muscles for
  movement
• Increase lymph flow to remove waste products to
  reduce swelling
• Minimize muscle oscillation, the vibrations that
  ripple through your body on impact that cause
  muscle damage and microtrauma
• Provide comfort, by alleviating the symptoms
  associated with delayed onset muscle soreness
  (DOMS).

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Is Running in Compression Shorts Right for You?

• Trying to decide if you should wear compression
  shorts while running is a matter of personal
  preference. But some of the purported benefits
  are hard to ignore.
• Pros
• Improved circulation and reduced swelling
• Improved aerodynamics
• Support for joints and reduced impact
• Increased thermoregulation

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• Many athletes feel that wearing compression pants
  after a run helps to reduce inflammation and
  swelling, by increasing lymph flow. Swelling
  after a run is common and slows down recovery
  time.
• If you're a runner looking to shave fractions of
  a second off your time, you want any advantage
  you can get. Being more aerodynamic with less
  resistance? from your clothing can increase your
  speed, even if only ever so slightly.

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• Running is a high-impact sport. Your feet hit the
  ground with each stride, creating great strain on
  your muscles and joints. This force has an
  oscillating effect, causing soft tissue
  vibrations, damage, and muscle fatigue. Muscle
  oscillation can lead to injury. Compression
  shorts can reduce muscle oscillation and offer
  added support to your joints.

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• Cons
• Discomfort from the tight fit
• Performance benefits are marginal
• Not all compression shorts are the same