A review on blood flow restriction training for improving muscle strength cardiovascular function in recreational runners

Background: Blood Flow Restriction Training (BFRT) is an innovative training method that applies controlled pressure to the limbs during low-intensity exercise, restricting venous return while maintaining arterial inflow. This technique has gained attention for its potential to improve muscle strength and cardiovascular function without the need for high training loads. Objective: To review the effectiveness of BFRT in enhancing muscle strength and cardiovascular function specifically in recreational runners. Methodology: A narrative literature review was conducted using electronic databases including PubMed, Scopus, Science Direct, and Google Scholar. The review included studies published between 2010 and 2024 focusing on BFRT, with relevance to muscle strength, cardiovascular function, and recreational runners. Results: The reviewed studies demonstrated that BFRT led to significant improvements in muscle strength (10-20%) and cardiovascular markers such as VO₂ max, heart rate variability, and arterial stiffness. These adaptations occurred with low-intensity training, highlighting BFRT’s ability to stimulate both muscular and cardiovascular improvements safely and efficiently. Conclusion: BFRT is a practical and effective method for recreational runners to improve performance and reduce injury risk. It enables physiological benefits similar to high-load training while minimizing joint stress. Incorporating BFRT into running programs may offer valuable strategy for strength development and cardiovascular health and rehabilitation.