In this post we present the interesting results from a yet another BFR-running Study! It explores the effects of interval running on different parameters of muscle physiology and performance.
Method: Sixteen participants randomized as either BFR or No-BFR for 8 running training sessions. Before and after training, subjects completed an incremental test to determine peak running velocity/maximal running speed maximal oxygen uptake “(VO2max)” and running economy. Followed by a time to exhaustion run performed at peak running velocity.
Running training for both groups consisted of progressively increasing volumes of 30 s. intervals completed at 80% of their peak running velocity.
Results: Running economy only improved in the BFR group.
Peak running velocity improved in both groups with small but significant effect size of 0.31 in favor of BFR.
Incremental test time also increased in both groups with small but significant effect size ~0.3 in the BFR group.
Time to exhaustion run was also observed in both groups (27 ± 9% vs. 17 ± 6%) as a small but significant effect size ~ 0.3 in favor of BFR.
“VO2max” improved in both improved in both groups (6.3 ± 3.5 vs 4.0 ± 3.3%) with a trend for higher gains in the BFR group vs. No-BFR.
Conclusion: Running augmented by BFR seems to improve several parameters of performance. The beneficial adaptations after BFR-running are speculated to be primarily muscular rather than cardiovascular.
In the video @frederiksass has elastic band attached to his thighs for additional activation of the hip muscles, performed at a constant pace i.e. 20-30% of his peak running velocity.
We propose, that elastic band resistance combined with BFR-running to be just as beneficial compared to high velocity running, but evading the rapid fluctuation of pressure under the cuff during forceful strides.
Source: Paton at al. (2017) The effects of muscle blood flow restriction during running training on measures of aerobic capacity and run time to exhaustion.
