Kim asks: Are you supposed to wear compression socks over or under your running tights? I see people wear them over (maybe more for fashion), but I would think that would defeat the purpose?
For those who aren’t entirely familiar with compression socks, they stretch from the foot to the knee with graduated tightness in strategic locations. The tightness is designed to improve blood flow while either running or recovering (or both).
For running, proponents of compression say it improves blood flow from the heart to working muscles while stabilizing muscles and tendons. For recovery, proponents say compression improves blood flow (with its healing properties) to reduce fatigue and soreness.
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Detractors point to a placebo effect and/or a lack of a definitive study.
CEP is a leading brand in compression socks and sleeves. Brandt Furgerson, who is the director of CEP North America, visited Runner’s World HQ in early May to talk compression.
“CEP should always be worn next to skin,” Furgerson said. “We size using circumferential measurement, so wearing CEP socks or sleeves over the tights doesn’t really work. We want to make sure we are applying the right level of compression to the body, not the body and a pair of tights.
“If the tights are compression tights, we do not recommend wearing two compression garments that have an equal level of pressure. This could cause a doubling of compression in overlapping areas.
“If they are standard running tights that make no specific claim on compression, they probably aren’t tight enough to cause a problem. That being the case, we still recommend wearing them under your tights. Golden rule: next to skin.”
Tip: On colder runs, compression socks under tights provide a second layer of warmth. Just make sure those tights aren’t compressing at any point below the knee.
Running watches
Stephanie asks: What is a good inexpensive running watch that just does the basics like tracking time, distance, and pace? Heart-rate monitors and non-running activity tracking are not important to me.
Not every runner demands that a running watch track sleep habits and stride length.
The Forerunner 220 from Garmin might be a good fit. It’s lighter and slimmer than most GPS watches, for one. It has a clear display, which makes it easy to interpret data on the run (e.g. red square for stop, green arrow for start). And the button operations are kept simple.
This is what Runner’s World senior editor Meghan Loftus had to say about the Forerunner 220:
“I had the Forerunner 305—‘the suitcase’—from 2009-2014 and loved it, and the 220 has all the same features without weighing several pounds. I like that I can set my screens to accommodate different workouts—the first screen has time, distance, pace for everyday runs; the second has lap time, lap distance, lap pace for more complicated workouts. The battery lasts pretty long. The buttons are big enough and easy enough to push, even when winded.
“The lack of touchscreen was an important feature for me—I hate touchscreens. I don't really use any of the more advanced features, but they're there. I like that it tracks elevation, which the simpler Forerunner 10 (which I also have) doesn't do. My only gripe is that the real-time pace readings are all over the place. They were on the 305, too, but the 10 seems to really accurately display real-time pace, and I was expecting the same from the more costly 220.”
Personally, I love the “auto lap” setting, which allows for hands-free lap timing of your distance of choice. For instance, I ran eight miles at marathon pace last week. After the run, I could track my time after each mile, which is not so easy to remember on the run.
“I've heard awesome things about the 220,” said Runner’s World social media editor Hannah McGoldrick. “I just have a Forerunner 10, and it's great but I really need something that tells me my current pace.”
Bonus: The 220 issues a notification if any personal records are set on a particular run—fastest mile, 5K, 10K, half marathon, full marathon, or longest run to date. Makes for the occasional pleasant surprise.
Garmin’s price on the Forerunner 220—sans heart-rate monitor—is $250. The Forerunner 10 goes for $130. Of course, the pool of running watches is both wide and deep. Ask around. Shop around.
Starting-out gear
Sean asks: I recently got back into running after a number of years on hiatus. As a result, I'm severely lacking in gear. Any suggestions on how to get the things I need without breaking the bank?
A solid pair of running shoes is job one. Consider visiting a specialty running store to purchase at least that first pair. The staff there can provide not only a proper fit, but also advice on the proper shoe for you. Do you like a lot of cushioning? Do you need some stability? On what surfaces will you be running? Do you like a stiff or flexible shoe?
Beyond that, any old everyday shirts, shorts, and socks will do at the start. Whatever gets you out the door and on the run is your best gear—especially early on.
Once you get in some mileage, you’ll begin to look for materials that breathe and wick moisture better than your cotton T-shirts and tube socks (synthetic materials or merino wool). Maybe around the same time, you’ll want to time your runs. For instance, Soleus has a line of running watches between $40 and $65 that keeps things simple.
Soon you’ll start running long. At that point, look for a jacket sturdy enough to guard against the elements but also light enough to tie around your waist without too much trouble.
Heads up: In the September issue of Runner’s World, we’ll review 10-plus jackets—windproof, waterproof, and otherwise.
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Each Tuesday, Runner’s World gear editor Bryan Boyle answers questions in the Ask the Gear Guy series. Have a question about gear? Ask it here.
