This Old Runner Writes About Running

Should Runners Wear Compression Socks?

7/9/2020

If you've noticed runners in compression socks at races or around your neighborhood, you may be curious. Are compression socks a fashion statement or a serious recovery tool?

Can they help you run faster or longer?
Do compression socks energize your legs?
Reduce or eliminate cramping?
Do they speed up recovery time?
Improve blood flow and circulation?

So many questions. Keep reading to learn more about wearing compression socks before, during, and after you run.

Running without compression socks. Photo credit: Jakob Owens on Unsplash

Running while wearing compression socks. Photo credit: ExtremeFitUSA.com

Disclaimer: I received ExtremeFit compression socks to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!

What are Compression Socks?

Modern compression socks were invented around 1950 by Conrad Jobst. Jobst was a German engineer from Toledo, Ohio who suffered from varicose veins.

The original flesh-colored medical compression socks are knee highs with no toes. They're tightest at the ankle, and stay tight around the leg all the way up to the knee.

Classic, medical-grade compression socks are beige. They don't have toes (or personality). The socks act like a second skin to compress bulging veins and reduce fluid retention in extremities.

Today's socks come in a variety of sizes, styles, colors, and fabrics. You can choose bright, energizing colors and patterns that reflect your mood and personality. (Photo credit: Extreme Fit)

Compression socks reduce bulging veins and tissue caused by fluid pulled to the body's extremities. The socks are recommended for people with circulation problems like varicose veins, deep vein thrombosis or diabetes. Sometimes, they're prescribed after surgery.

Pregnant women, people who stand at work all day, people confined to bed, and older adults, all can benefit from wearing compression socks to increase or improve circulation.

Runners often wear compression socks while training and racing. Many runners wear them while recovering after a long, hard run. Let's take a closer look at why compression socks appeal to runners.

How Compression Socks Can Help Runners

Ask 10 runners, and you'll get 10 answers about the pros and cons of running compression socks. I think the reasons for choosing compression socks is as individual as each runner. What works for one person, may or may not work for another.

The best way to find what works for you is to try different gear and methods. That's what I did, and I'm glad I tried compression socks.

Obvious Benefits

It doesn't take a science experiment to recognize the obvious benefits of compression socks:

Wick Away Sweat
Keep Your Feet Dry
Reduce or Eliminate Blisters
Anti-bacterial Properties Keep Feet Healthy
Protect Legs from Scratches
Keep Legs Warm in Cold Weather
Colorful, Themed Patterns for Costumes and Fun

Wearing sweat-wicking compression socks that cover your legs will protect you in any running situation from a thorny trail to a cold, wet, winter marathon. If you run in the woods compression socks can prevent contact with poison ivy.

The variety of designs makes it easy to dress up any running outfit to match a themed race or holiday run.

Wide assortment of compression socks available in colors, patterns, reflective, and glow-in-the-dark material. (Photo credit: This Old Runner)

Physical Benefits of Compression Socks

Benefits you may need to experience to believe include reduced swelling and fatigue, improved blood flow, less cramping, and faster recovery after a prolonged effort.

Compression socks apply pressure to your legs to make the blood vessels work better. The arteries deliver oxygen-rich blood to your muscles, and push blood back to your heart.

When blood circulates properly there's less chance of pooling or forming clots in the veins of your feet or elsewhere.

Free flowing blood keeps your muscles and body happy. Good blood flow also prevents any light-headed or dizzy feelings when you stand up quickly.

• Reduced Fatigue

I spent last month in hilly Pennsylvania. Lucky for me, I received this awesome shipment of Extreme Fit socks while I was there.

Switching from running in flat Florida to hilly Pennsylvania meant my legs were fatigued, even for short distances. Hill workouts are always going to be harder than my usual flat routes.

Compression socks took care of my tired, achey legs. I put them on after a trail run, then went about my business. About an hour later, I took off the socks and my legs felt better.

I use compression socks all the time to speed my recovery process. I also wear them during speed sessions, and hill repeats. My legs always feel less tired when I wear compression socks.

• Limit Swelling in Feet and Ankles

Often, medical compression socks are prescribed to limit swelling in feet and ankles. People who stand all day, like waitresses, nurses, teachers — anyone who puts constant pressure on their feet — can benefit from wearing compression socks.

The same is true for long distance and ultra runners. Compression socks can reduce the swelling in your feet and ankles, and keep your circulation in order after an endurance event.

Compression socks can improve circulation and reduce muscle pain. (Photo credit: This Old Runner)

Smooth out the socks so that you don't have bunching. (Photo credit: This Old Runner)

• Pain Relief

Any high-impact exercise (like running) puts a strain on your muscles. If you're out of shape, you'll experience more pain. Compression socks help relieve muscle soreness and stiffness by keeping your blood flowing and supporting your muscles.

Wearing compression socks during and after a tough effort can reduce the intensity of Delayed Onset Muscle Soreness you feel 24 to 48 hours after a serious workout.

• Prevent Muscle Strain

Another reason I like compression socks is they keep my leg muscles warm. Warm muscles reduce the chance for muscle strain.

Wearing compression socks during a winter race keeps your muscles warm and ready to move. Heat relaxes tight muscles and improves blood circulation. Good circulation reduces the chances of lactic acid build up and cramping.

Different Types of Running Compression Socks

There are different types of compression socks. The most popular style I see among runners is knee-high compression.

A knee-high sleeve covers the leg from ankle to knee and doesn't include a foot sock. The knee-high sock does the same, but includes a sock for the foot.

You can buy compression socks that look like traditional socks. You'll also find plenty of bright, colorful patterns that leave no doubt you're wearing running compression socks.

Compression socks and sleeves come in various sizes and styles:

Knee-high
Thigh-high
Ankle-high
Full-length Tights
Full-length Sleeves
Arm Compression Sleeves

The most popular compression socks for runners are knee-high socks.

Compression sleeves; no sock. (Credit: Extreme Fit)

Knee-high compression socks. (Credit: Extreme Fit)

Low-cut ankle height. (Credit: Extreme Fit)

Full-length sleeves. (Credit: Extreme Fit)

How to Choose and Use Compression Socks

Pay attention to sock size to be sure you get the best compression. (Photo credit: Extreme Fit)

Many nurses (and nurse runners) wear compression socks at work, too. (Photo credit: Extreme Fit)

If you run at night, consider reflective and glow-in-the-dark socks to improve your visibility. (Photo credit: This Old Runner)

Before you buy a pair of compression socks, read the tips below.

Compression socks aren't cheap, but they're worth every cent when they fit properly.

1. Measure your calves to be sure you get the right size. If your socks are too small you'll fight to get them on, and they'll be uncomfortable.

Socks that are too big will slide down. your leg and give you no compression.

2. Choose a fabric that's comfortable for your climate. Socks are available in blends of breathable fabrics.

Get them in a mix of nylon, cotton, poly, Lycra, and Spandex for max comfort and wicking capability.

Choose a material that makes sense for your climate.

3. NEVER roll socks down if they're too long. Instead, buy a pair that are the correct length.

If you wear rolled down compression socks it can act like a tourniquet and restrict blood flow to your legs.

4. Pull your socks all the way on. Smooth them out from your feet to your knees. Don't let them bunch up or fold over.

5. If your doctor prescribed your sock, wear them per his instructions.

You can wear socks, shoes, and slippers over your compression socks.

During cold weather, I wear my compression socks under running tights.

Ready to Try Running Compression Socks?

Looking for a standout pattern? Extreme Fit has you covered! (Photo credit: This Old Runner)

After wearing compression socks for recovery, long runs, and to stay warm during a Winter half marathon, I'm a believer.

Compression socks and sleeves reduced my recovery time, and kept my legs happy for miles and miles and miles.

If you're ready to try a pair, check Extreme Fitness compression socks. They have lots of fabulous patterns and colors.

Right now, lots of their socks and sets are on sale which makes it even easier to try something new! Use "BRP20" to SAVE 20% on any order of $50 or more.

Save 20% on Extreme Fit Socks with "BRP20"

SAVE 20% on an ExtremeFit Purchase of $50 or More with "BRP20"

#ExtremeFitBR #CompressionSocks #KeepMoving #BestDamnRace #BrighterDaysAhead #BibChat #RunChat #RunStPete #RunTampa #RunSarasota #RunFlorida #RunPA #WeRunSocial #MovePittsburgh #Run412 #RunInTheSun #OptOutside #FLRunner #ThisOldRunner #HoorayRunning #BibRavePro #RunEveryStreet #RunYourTown #BDRChallenge #VirtualRace #BDRFloridaChallenge #SeenOnARun #SceneOnARun #EverySinglePerson

Review: My New #Knockaround "Deja Views" + 25% OFF Site-Wide This Weekend

7/2/2020

Disclosure: If you make a purchase after clicking on my links you won't pay a penny more, but we may get a small commission.

Bright Summer Days Need Knockaround Sunnies

Check my new Deja Views in Glossy Tortoise Shell with Polarized Amber Lenses. (Photo credit: This Old Runner)

If you ask me, you can't have enough Knockaround sunglasses — especially during the Summer. I have a favorite pair of Knocks for every situation: running, walking, working, playing, and opting outside.

I just added Deja Views to my lineup. They're perfect for the pool and the beach. I picked polarized amber lenses to reduce glare and shield my eyes with UV400 protection. That's essential during Florida summers.

Deja Views offer several frame choices. I picked the classic glossy tortoise shell frames. But, I may go back for another pair in Pink Lemonade or Poison Ivy to cover every Summer situation.

Did I mention they have a little cat-eye action going on in the frames? Love that retro nod.

These sunnies are impact resistant. That's a definite win for me when I drop them poolside or in the parking lot at the beach. (And we all know I'm going to do THAT more than once!)

I love this classic style with the added benefit of UV400 protection and impact-resistant frames. Win-Win for me! (Photo credit: Knockaround.com)

Knockaround Deja Views in Poison Ivy. Love that deep, rich emerald color! (Credit: Knockaround.com)

Knockaround Deja Views in Pink Lemonade scream Summertime. (Credit: Knockaround.com)

Chillin' like a gnome at the pool. (Photo credit: This Old Runner)

Oversized Frames

You know you’re a movie star! Sometimes, you need to let people know with your sunglasses.

The slightly oversized Deja Views frames are all about style.

I like how the larger frames block the light and protect my eyes.

These sunnies are very good for beach days because they keep you're eyes protected from the wind and sand.

Bottom Line: My Recommendation

I really like the Deja Views. They're polarized, comfy, and stylish. They stay on my face when I'm moving — whether it's running or walking. I really like the extra lens space. The nod to a cat eye shape makes me happy. The dark amber lenses are polarized and keep my eyes safe. And, the impact-resistant lenses match my needs.

All in all, I'd recommend these sunglasses to anyone who's looking for eye protection and style. The good news is you can grab any style pair at a big discount this weekend.

As a holiday bonus, Knockaround is giving you FREE SHIPPING!

Save 25% Site-wide on ANY Knockaround Sunglasses When You Buy Between July 2 - 6

Knockaround is making everyone happy this holiday weekend with their site-wide sale on every pair of sunglasses on their website. SAVE 25% on any pair (no code needed) plus, get free shipping on your order. Such a deal!

If you want another style or shape, don't worry. They're on sale, too! Head on over to Knockaround.com and find your perfect pair of Summertime Sunnies!

Knockaround Custom Collaborations On Sale

You don't have to get Deja Views just 'cause I love them. If you're looking for something else, check out the custom collaborations on the Knockaround website. Get yours before July 6 and save big on something special.

Another fan favorite is the limited-time custom collabs. These special sunnies are produced in a limited number. When they're gone, they're gone for good.

Right now, Knockaround customs feature Avocado shades — a great new pair to indulge your veggie side. They're beautiful green shades with dark lenses to keep your eyes happy! Check out the adorable protective pouch in the photo below. If you want a pair, hurry up and order them.

You'll Save 25% Site-Wide When You
Grab Your Pair of Knockaround Sunnies
Between July 2-6

Run or Ride in the Best Damn Race Florida Summer Challenge

5/29/2020

The Best Damn Race has a Florida Challenge for runners and cyclists that begins June 1, 2020.

Run, Walk or Cycle the state of Florida, North to South. You'll begin (VIRTUALLY) in Amelia Island and head south to Key West. There are checkpoints and badge rewards along the way to keep your head in the game.

Daytona Beach: Run an imaginary lap on the Daytona Speedway
Space Coast: Stop for a Space Shuttle launch or tour of Cape Canaveral
South Beach/Miami: Sip a drink on the beach and watch the waves
Key West: Finish your challenge at the Southernmost Point in Florida (and the USA)

Race Options for Solo and Team Participants

Register as an individual or team. The Challenge begins June 1 for SOLO runners and June 15 for teams and cyclists. It ends October 31. Solo runners get a two-week head start.

Solo Runners/Walkers (6/1 - 10/31) Can Choose:

300K = 186.41 total miles; 1 mile per day
1000K = 621.37 miles; 4.2 miles per day

Team of 2 or 4 Runners/Walkers (6/15 - 10/31) Can Choose:

1000K = 621.37 miles; average 4.2 miles per day shared with team members

Cyclists (6/15 - 10/31) Can Choose:

1000K = 621.37 miles; average 4.2 miles per day shared with team members

There are plenty of options for anyone who wants to join the #BDRFloridaChallenge

As of May 29, over 450 people were registered to run and bike across Florida! There are 129 Solo 1000K runners, 236 running teams, 44 Solo 300K runners, and 31 Solo 1000K cyclists.

Join the fun and you'll have plenty of company for the challenge.

Track Your Mileage Online

Use the BDR Challenge Tracker to submit your miles each day. As you enter the miles you run, walk or ride, your icon moves along the race course.

You can check your location and your competition!

Destination Badges

You receive a badge once you arrive at each challenge checkpoint.

Daytona Beach, the Space Coast, South Beach, and Key West checkpoints each have a unique digital badge.

Post your badges on your social channels with #BDRChallenge and #BDRFloridaChallenge.

I'll be looking for you so I can send you a virtual high-five!

Get an electronic badge when you reach each destination along the course.

Race Shirts

Every participant gets a commemorative T-Shirt of their choice to start the challenge.

Join the BDR Florida Challenge Facebook Group for updates on when shirts ship based on your bib number.

The first batch was ordered May 29; all shirts ship within 3 weeks of your registration.

You can wear your shirt during the challenge.

Choose a blue or green gender-specific shirt made out of super soft performance blend material.

Finisher Medal

Each participant receives a finisher medal at the completion of the challenge.

The bright blue, orange and green design recaps all the places you saw on your virtual adventure in Florida.

Medals are sent after you cross the finish line. All participants get a medal.

Finisher Patch
for 1000K
Distance Finishers

Everyone who crosses the 1000K (only) finish line receives a custom finisher patch.

It's gonna look great stitched to your race bag or displayed with other competitive keepsakes.

1000K runners, walkers, and cyclists earn this special patch upon completion.

Register Now and Run June Through October

I know everyone wants to run in real life, but until that's a safe option, I need MOTIVATION to keep me on track. I want to be ready whenever in-person races are a reality.

My Summer solution is the Best Damn Race Virtual Florida Challenge. I'm running the 1000K Solo. That means starting June 1 (as a solo runner), I need to average 4.2 miles a day. That's the best kind of motivation if you ask me! Remember, teams and cyclists start June 15.

I hope you'll join me at the starting line in Amelia Island, Daytona, Cape Canaveral, South Beach and Key West this Summer!

#BDRChallenge #BDRVirtual #KeepMoving #BestDamnRace #ThisOldRunner #BestDamnRace #BDRSafetyHarbor #BDROrlando #BDRSavannah #BDRNOLA #WeRunSocial #WeRunVirtual #SRTT #OptOutside #VirtualChallenge #KeepMoving #StaySafe #RunTogetherButSeparate

Day 1: My #EverySingleStreet Mission

5/29/2020

I'm visiting my hometown for a month, which gives me an excellent opportunity to run #EverySingleStreet.

I'll log my adventure here to track my progress. Along with my virtual run across Florida, it's a fun way to train. More importantly, it's the only way I see myself staying motivated to run during the in-person race event drought caused by COVID-19.

What the Heck is an #EverySingleStreet Mission?

In December 2018, Ultra Runner Ricky Gates ran all the streets of San Francisco. He came up with the idea after running across the US. Gates wanted to learn more about his city, and use his ultra runner talents to do it.

Gates offers tips on how to run #EverySingleStreet of your town or city in the video below.

The idea of running every single street in the city where I live feels impossible. But, my hometown is just one square mile around. It may be small, but it has lots of streets, lanes, ways, and alleys I'm eager to explore. Let's do this!

Day 1: To The Trails for 3.09 Miles

Lots of inclines here compared to Florida flat lands.

The first place I wanted to run was the trails on the edge of town. There aren't any street names, but that's okay. This woods is an important place. It was lush green with low humidity and lots of woodsy sounds and smells. It's been a real happy place for me since childhood.

I enjoyed the soothing sounds of the creek while I ran.

A favorite stretch of trail parallel to the creek.

Bridge for crossing the creek.

All kinds of nature sights.

Deeper into the woods.

Steep drop up ahead!

Day One Was a Good Day

I was very happy with the first day of my #EverySingleStreet Mission. I knocked out the woods and an adjacent neighborhood development for just over 3 miles.

PLUS! The weather is gorgeous here which makes me want to run even more.

#KeepMoving #BestDamnRace #BrighterDaysAhead #BibChat #RunChat #RunStPete #RunTampa #RunSarasota #RunFlorida #RunPA #WeRunSocial #MovePittsburgh #Run412 #RunInTheSun #OptOutside #FLRunner #ThisOldRunner #HoorayRunning #BibRavePro #RunEveryStreet #RunYourTown #BDRChallenge #VirtualRace #BDRFloridaChallenge #SeenOnARun #SceneOnARun

How to Turn Running Sunglasses into Bifocals You'll Wear on the Run

5/20/2020

Do you have trouble reading your watch while you're running? I do. It's a problem because I like to check my pace and mileage in real-time.

I invested in a couple of pairs of bifocal sunglasses. They can be expensive, so it hurts when I lose them. And yes, I lose them.

Readers are cheaper but don't work well for running. I know this because I ran several half marathons with a pair of readers. Ugh.

There are fun affordable sports sunglasses everywhere — but they don't come as bifocals. I know, I know. I'm not the target demographic.

But, that doesn't change my want and need for running sunglasses. I want fun sunnies, but I have several issues:

Can't See Watch Stats Without Bifocals
Don't Want to Spend a Fortune
Need Lightweight, Sporty Shades for Running
Known to Lose Expensive Prescription Glasses
Want All the Fun Styles

Look at what my watch looks like to my naked eyes. I have to squint and hold my arm far away from my face to make out the numbers.

And by that I mean, sometimes I can make out the numbers.

I believe a big part of aging gracefully is admitting when you need help. If that help is easy and inexpensive, it's a big win.

Blurry Apple Watch face recording a run.

Do you have trouble reading your watch on the run? Mine looks like this without glasses. (Photo credit: This Old Runner)

Turns out, upgrading my sunglasses is easier than I thought. The best part? It's a DIY project you can do at home.

Keep reading if you want to learn how to turn your favorite shades into bifocals.

Stick-On Bifocal Lenses

Step 1: Choose Your Sunglasses

Stick-on bifocals let you upgrade any pair of regular sunglasses without permanently altering them. Turn a favorite pair into reading glasses so you can read the small print, like your running stats on a watch.

I bought these Knockaround Navy/Mint Premium Sports for running. The frames are rubberized and super lightweight. There's a nonslip rubber nose guard. The polarized lenses are impact-resistant and offer UV400 protection.

I chose these rubberized, lightweight Knockaround glasses for my bifocal experiment. (Photo credit: This Old Runner)

Rubber nose guard keeps the glasses in place while I run. (Photo credit: This Old Runner)

Step 2: Pick Your Stick-On Bifocal Lenses

Determine what magnification you need. Figure it out with a diopter test to choose the best magnification for your eyes. Another option is to try on Readers in IRL at a physical store.

There are several brands of stick-on lenses available on Amazon. I bought Blue Merlin lenses. You can see them in the photo below. The Optx brand has good reviews, too. Both brands come in +1.00 to +3.00 magnifications.

The Blue Merlin lenses arrived in a protective case I can use for storing the lenses if I take them off my sunnies. (Photo credit: This Old Runner)

Gather everything you need before you begin: lens cleaner, lenses, glasses, warm water, ruler. (Photo credit: This Old Runner)

Step 3: Prep the Lenses and Glasses

The stick-on bifocals are easy to apply. They're also easy to remove. If you change your mind later, you can move your bifocal lenses to a different pair of sunglasses.

Make sure there isn't any dust or dirt on your glasses. Clean them with spray lens cleaner if you have it. Wipe both sides with a lint-free cloth to remove all residue. FYI: Knockaround protective pouches are lintless lens cleaner cloths.

Clean both sides of your bifocal lenses with clean water and NO soap.

Two lenses soaking in a bowl of warm water. This softens them and adds moisture so they stick. (Photo: This Old Runner)

I used spray lens cleaner to make sure there wasn't any dust or dirt on the glasses before I applied the bifocal lenses. (Photo credit: This Old Runner)

Step 4: Stick On The Bifocal Lenses

The lenses are a half-moon shape. Pay attention when you remove them from the protective case. You'll see which lens fits naturally on each side of your sunglasses.

After soaking in warm water the lenses are pliable and soft. No adhesives are needed.

Find a workspace that won't scratch your sunglasses. Place your glasses with the lens down.

Take the first bifocal lens and put it onto your glasses with the curved part at the bottom of the frame.

Position the lenses about 2.5 inches apart. Use a ruler to figure out the correct positioning. Repeat with the other bifocal lens.

Look through the lenses during the application. If you stick them on backward or flipped, you'll know when you look through them. The lenses work, so if your vision is distorted they're in the wrong position.

Take your time and reposition them until they work best for your eyes. It took me a couple of tries until mine were right.

When you're happy with the location, press out any air bubbles with care. Use a lint-free cloth to dab away excess water.

Let the glasses sit for 12-24 hours to dry before wearing them.

The stick-on bifocal lenses are in place. It took me a couple of tries to get them in the proper position — had to flip them over. (Photo credit: This Old Runner)

Looking at my watch through the bifocal lens on my sunglasses. This is a game changer for me. (Photo credit: This Old Runner)

Step 5: Go For a Run in Your Bifocal Sunglasses

I waited a full day before running in my new bifocal sunnies. I ran 5 miles on a hot, sunny day.

Man! These were perfect for me. The sunglasses have dark polarized lenses which I already love for running in Florida. Add in the bifocals, and I was one happy runner.

I ran hill repeats to celebrate. It also gave me another reason to check my watch often during my workout. I could see everything on my watch with ease.

My new bifocal sunglasses are ready for a run. (Photo credit: This Old Runner)

5 miles done! Can't tell these are bifocals, can you? (Photo credit: This Old Runner)

How to Remove or Reposition Stick-On Bifocal Lenses

Stick-on bifocals are easy to remove. Run them under hot water for a few minutes. Use your fingernail at the edge so water gets underneath the lens, then peel them off.

If you leave your sunglasses in a hot spot — like the car in July — and the lenses move, it's an easy fix. Run under hot water to loosen the lens, then slide back into position.

After repositioning, push out any bubbles and dry everything off. Wait 12 hours before wearing them.

Another good thing about stick-on lenses is you can reuse them. They work on safety glasses, a diving mask, or glasses you use for work.

Get Some Stick-On Bifocals for Your Sunglasses

After my unofficial testing, I'm happy with my stick-on bifocal results.

It took very little time to apply the lenses, and they've worked well in hot, humid, sunny conditions. Right now, I think I have about 16 miles on them.

I'm excited about upgrading my other sunglasses. I also don't have to hesitate when I see fun new Knockarounds or get a great pair at a race. Give it a try if you have the same problem!

#ThisOldRunner #BifocalSunglasses #Knockaround #KnockFan #RunnerSunglasses #BibChat #RunChat #RunStPete #RunTampa #RunSarasota #SunnyRunner #RunInTheSun #RunningSunglasses #BifocalLenses #StickOnBifocalLenses #OptOutside #MovePittsburgh #FLRunner

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