With the weather changing, more people will pick up running outdoors soon. I will not be among those people as I do not enjoy running for long periods of time, however, I’m happy to share a study on how WB-EMS can help you improve your running performance.

For runners, performance is a delicate balance of physiological, biomechanical, and psychological factors. Whether you're a recreational runner or aiming for a personal record at your next race, performance will be a key metric. A recent study explored how Whole-body electro muscle stimulation can enhance performance-related parameters in male recreational runners, and the results are promising.

Understanding the Factors That Impact Running Performance

Before diving into the study, let's understand the physiological attributes that influence running performance:

• Maximum Oxygen Consumption (VO2max): Reflects the body's ability to deliver oxygen to working muscles.
• Ventilatory Thresholds (VT1 and VT2): Indicate the capacity to sustain high oxygen fractions over extended periods.
• Running Economy (RE): The ability to move with minimal energy cost.
• Muscular Power: The capacity to generate force quickly.

Summary of the research study: Whole-Body Electromyostimulation Improves Performance-Related Parameters in Runners

Researchers aimed to determine the effects of a 6-week WB-EMS training program on VO2max, VT1, VT2, RE, and muscular power in recreational runners. Twelve male runners were randomized into two groups:

• WB-EMS Group (n=6): Reduced running training to once a week and incorporated one WB-EMS session weekly.
• Control Group (n=6): Maintained their usual running endurance training.

WB-EMS training protocol:

• Frequency: 1x/week for 6 weeks using Miha Bodytec.
• Parameters: Electrical parameters (frequency, impulse intensity, duty cycle) were progressively increased throughout the 6 weeks.
• Training Structure: Each WB-EMS session included warm-up, strength training, high-intensity interval power training, and high-intensity interval training, with exercises performed during electrical impulses.
• Running Training: The WB-EMS group performed one running session per week, consisting of 20 minutes of running at two different intensities (VT1 speed and 90% of VT2 speed). The control group also ran this session as part of their weekly training.

What They Measured:

• Physiological Parameters: VO2max, aerobic and gas exchange thresholds, running economy.
• Muscular Power: Vertical jump, countermovement jump (CMJ)  and Abalakov jump (ABJ).
• Anthropometric Parameters: Body mass, height, BMI.

The Results: Significant Performance Improvements

The WB-EMS group showed significant improvements compared to the control group:

• VO2max: Increased by 5.2%.
• Ventilatory Thresholds: Speed and VO2max percentage at VT2 increased.
• Running Economy: Improved at VT1 and 90% of VT2 speeds.
• Muscular Power: Vertical jump performance increased (4.4% in CMJ and 8.4% in ABJ).

Muscular Power Insights:

Muscular power, crucial for both daily activities and athletic performance, was assessed through countermovement jump (CMJ) and Abalakov jump (ABJ) tests. The study found that WB-EMS significantly improved both CMJ and ABJ, aligning with results seen in plyometric training studies. This suggests that WB-EMS can effectively enhance neuromuscular adaptations, contributing to increased power output.

Theories on why WB-EMS is effective for runners:

• The extra muscle activation from WB-EMS may enhance neural function.
• It could induce peripheral changes like a shift in muscle fiber distribution.
• It may increase muscle-tendon stiffness, improving endurance performance.
• Neuromuscular adaptations, increased neural drive, and improved intermuscular coordination.

Limitations to Consider:

• Lack of food intake control.
• Results may not apply to well-trained athletes or sedentary individuals.
• Absence of a group with WB-EMS added to regular training.
• Participants had no prior WB-EMS experience.
• Small sample size and low statistical power.
• Difficulty isolating the effects of WB-EMS due to combined stimuli.

The bottom line:

This study suggests that WB-EMS training can be an effective way to improve running performance, even when reducing traditional running training volume. For recreational runners looking to enhance their VO2max, running economy, and muscular power, WB-EMS could be a valuable addition to their training regimen. However, it's important to acknowledge the limitations and consider individual needs.

If you're interested in EMS training with me and live near Santa Monica, Brentwood, Palms, Beverly Hills, or Bel-Air, please send me an email at conradfitness@gmail.com or book a 15 min call with me.

If you are looking for an EMS trainer in other cities, please check my trusted network.

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