In the Running ABC's, T is for Training Mask!

In the Running ABC's, T is for Training Mask!

This is a bit of a controversial topic but thought I would attempt an impartial attempt to discuss the use of Training Masks to help improve fitness and endurance. I would love to hear anyone else thoughts and opinions on the subject as well.

I just want to start with a disclaimer that I have not been paid by the makers of the Training Mask to write this post and any point of view expressed is my own.

I'm not sure if you've seen them before, but Training masks are an attempt to improve your cardiorespiratory fitness by simplating the low oxygen levels at a high altitude.

The question is do they actually work. They have come under a lot of criticism as they don't actually simulate high altitude where the atmospheric pressure is reduced allowing the amount of oxygen in a given area to be reduced. Training masks don't change the pressure of the incoming air, they actually reduce the total amount of airflow to the lungs forcing the lungs and muscles used to work harder.

Opponents of the use of training masks clearly state that all you are doing is training the strength and endurance of your respiratory system. Where as the creators of the training mask claim that this training allows your body to use oxygen more efficiently, leading to substantial increases in strength, endurance and speed.

https://www.trainingmask.com/about-elevation-training-mask/

I have used a training mask for a few years on and off and recently used it as part of a training program for an Ironman Triathlon where I was limited with my time, so thought I would use it during two of my indoor spin sessions. During eight weeks of training, I noted my lung capacity with a peak flow meter and would take oxygen saturation levels during the workout.
I found that:

1. My lung capacity did increase week on week. By performing a peak flow test every Saturday morning, I was able to see my lung capacity increase from 530 to 630.
2. When I trained with the mask, the pulse oximeter which did show a reduction in the oxygen saturation in my blood. It took a lot of work to get the levels lower, and only about two or three percent, but they did reduce.
3. My breathing was more laboured and it took less work for me to increase my heart rate.
4. There were times that I used it as a warm up for a run and it really helped open up my lungs and help my breathing before a difficult training session.

There is some research showing that it does not provide any benefit but at the same time, I am not completely convinced. I definitely didn't show any major improvements in my results but at the same time I did not see any detrimental effects in my training other than the fatigue. I am also a little worried the research proving no benefit from the training mask has been specifically set up with this outcome in mind so it is not 100% impartial.

If you missed any of the previous five posts, you can see them at the following link:
@run.vince.run/in-our-running-abc-s-o-is-for-overstriding
@run.vince.run/p-is-for-power-meter-in-our-running-abc-s
@run.vince.run/in-the-running-abc-s-q-is-for
@run.vince.run/in-the-running-abc-s-r-is-for-recovery
@run.vince.run/s-is-for-stretching-in-our-running-abc-s

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