Running interval training combined with blood flow restriction increases maximal running performance and muscular fitness in male runners
Yun‐Tsung Chen, Yao‐Yi Hsieh, Jen‐Yu Ho, Chien‐Chang Ho, Tung‐Yi Lin, Jung‐Charng Lin
Abstract
We investigated the effects of 8 weeks (3 days per week) of running interval training (RIT) combined with blood flow restriction (RIT-BFR) on the maximal running performance (RPmax), isokinetic muscle strength, and muscle endurance in athletes. Twenty endurance-trained male runners were pair-matched and randomly assigned to the RIT-BFR and RIT groups. The RIT-BFR group performed RIT (50% heart rate reserve, 5 sets of 3 min each, and 1-min rest interval) with inflatable cuffs (1.3× resting systolic blood pressure), and the RIT group performed the same RIT without inflatable cuffs. RPmax, isokinetic muscle strength, and muscle endurance were assessed at pre-, mid-, and post-training. Compared with the RIT group, the RIT-BFR group exhibited a significantly (p < 0.05) greater increase in RPmax, isokinetic knee extensor and flexor strength, and knee extensor endurance after 24 training sessions. These results suggested that RIT-BFR may be a feasible training strategy for improving muscular fitness and endurance running performance in distance runners.