Compression socks are often talked about as one category, but compression level matters. Choosing the wrong level can make socks feel unnecessary — choosing the right one can noticeably improve comfort and recovery.

At Thirty48, we design compression with runners in mind, not medical charts. Here’s how to choose between 15–20 mmHg and 20–30 mmHg.

What Does mmHg Mean in Compression Socks?

mmHg (millimeters of mercury) measures pressure intensity.

In compression socks, pressure is highest at the ankle and gradually decreases upward to support circulation.

Higher mmHg = more support, not more comfort for everyone.

15–20 mmHg Compression Socks

Best for:

• Easy runs and daily training

• New compression users

• Light fatigue or mild swelling

• All-day wear and travel

How it feels:

Noticeable support without feeling tight. Easy to wear for long periods.

Runner takeaway:

15–20 mmHg offers gentle assistance without changing how your legs feel while running.

20–30 mmHg Compression Socks

Best for:

• Long runs and race days

• Half marathon & marathon training

• Runners with recurring leg fatigue

• Post-run recovery

How it feels:

Firm and supportive, especially around the ankle and calf.

Runner takeaway:

20–30 mmHg is the go-to level for distance runners who want performance stability and recovery benefits.

Which Compression Level Should Runners Choose?

• If you run short to mid-distance, start with 15–20 mmHg

• If you train for half or full marathons, 20–30 mmHg is usually the better choice

• If you’re unsure, distance and training volume matter more than pace

Compression should support your running — not distract from it.

Common Runner Questions

Is higher compression always better?

No. Too much compression can feel restrictive if your training doesn’t require it.

Can I wear 20–30 mmHg during runs?

Yes. Many runners wear 20–30 mmHg during long runs and races without issues.

Should compression socks feel tight?

They should feel supportive, not uncomfortable. Proper sizing matters more than compression level.

Thirty48 Take

Compression works best when it matches how you train. For runners logging real mileage, 20–30 mmHg compression socks designed specifically for running offer the most consistent support and recovery benefits.