Long Runs and Overnight Compression Sleeves

8

February 3, 2013 by IowaTriBob

I finished my workouts this week with a nice and easy long run.  I have to admit I was looking forward to it all week and it didn’t disappoint.  Over the past several weeks my training plan has been focused mainly on interval and speed workouts with higher intensity or rate of perceived effort (RPE) levels.  Although I enjoy these it’s definitely nice to be able to get out on an easy run without measuring pace, heart rate, or times and instead just run by focusing on effort.

The day was a little cold here in Iowa but once I got started it warmed up and 70 minutes later I was finished.  Surprisingly the time flew by and I could have easily kept going for several more miles but the route I chose was coming to an end, even after I tried a few extended detours, so I decided to call it a day.

After I transferred the data from my Garmin 310XT and viewed my run details I realized just how far I’ve come with my endurance and fitness in a relatively short period of time.  I did almost this exact same route at the beginning of November with the results of the two runs shown below.

Long Run Results

The results are night and day difference.  Every measure has improved.  My speed on my long runs has increased, my pace has improved, and the RPE has gotten easier.  What a great feeling to see these improvements and I’m so glad that one of my first investments was my Garmin to help me track my workouts.

CEP Compression SleevesOne of the next investments I’m grateful for is my compression sleeves.  When I started my training this past summer one of my main focuses was changing my run from a heel strike to more of a forefoot/mid-foot strike.  Over a 2-3 month period I was able to successfully make this change but noticed that my calves definitely have some catching up to do.  To help in the recovery I invested in a couple of nice pairs of CEP Compression Sleeves.

After my long run yesterday I could tell within an hour of finishing that my calves felt a little tight.  After some good stretching, plenty of hydration, and some slow rolling, I put on my CEP Compression Sleeves.  It might sound strange but my experience with compression sleeves and socks is that they actually help more in the recovery than in the run itself.  During the summer I wear them while running and find my calves don’t get as sore but where I really find them beneficial is after the run.  Typically I’ll even wear them overnight while I’m sleeping to keep the blood flowing and any swelling down.  I find they work wonders and I wake up feeling refreshed and ready for my next workout with little, if any, soreness from my prior day’s stress.  There have been a few long runs in the past where I’ve went without and I can definitely tell a difference.

I’m not sure that compression sleeves were meant as part of your pajama ensemble, but in my experience, overnight is where they help me the most.

8 thoughts on “Long Runs and Overnight Compression Sleeves

  1. tootallfritz says:

    I feel like compression is such a game changer. I ran 18 yest, got home put on compression shorts & calf sleeves. Had the initial soreness for a couple hours, then was good by evening. Went out for 4.5 today & feel fine. Win!

  2. Carrie says:

    Awesome job on your long run! Isn’t it great to both see and feel improvement? Funny you mention changing your stride (heel striker to mid-foot) because that’s probably what I should do. ;) I love my CEP compression sleeves, but I’ve never worn them to bed–do you think it’s OK to do so?

    • IowaTriBob says:

      Thank you and improvements are great to see. If your really considering trying a new running gait, there are a couple of good sources I used with the primary being chirunning.com and some others (Pose running, Kinetic Revolution). They were all great but it definitely takes a lot of time and focus. I wear my compression socks to bed after all hard run workouts and they work like magic!

  3. I’m seriously so impressed every time I read about your improvements! Way to go!
    The first couple runs when I tried striking differently, my calves just ached. I wore my compression socks to bed, and it helped huge! Before that, I always thought they were a gimmick.
    I’m definitely going to wear them on our looong, upcoming flight.

    • IowaTriBob says:

      Thanks a lot for the encouragement, its always very welcome and motivating! When you start from the bottom there’s no place to go but up and hopefully the improvements will continue throughout the entire upcoming race season.

      I always thought they were a gimmick and more of a fashion statement than actual help as well, that is until I sprained my calves and gave them a try… Huge believer now. You also bring up an excellent point about wearing them on airplanes and even long car rides. They really do make a difference.

  4. Chatter says:

    That is some major improvement. Awesome! I have wanted to try compression socks but I have not pulledthe trigger on a pair yet. Keep it up, the say is closing in soon!

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