We tend to concentrate on volume and long intervals when training for longer distances and we neglect the many benefits of running fast. Hard fast running makes easy running feel easier. It improves our run economy, helps to preserve our VO2 max as we age and can even reverse age-related declines in muscle cells.
The harder you run, the greater number of muscle fibres and neural connections you recruit to drive your movement. Your brain gets better at sending signals and your body gets better at interpreting those signals and in time you will become stronger and faster.
Pick-ups can be done with low risk of injury and are not taxing if you keep the number low and the distances short.
- How often? 1 to 2 times a week
- How many? 6 to 12 (start with 6 and add one each week)
- How long? 20 to 30 seconds or 60 to 90 steps every 90 seconds.
- When? In the middle of an easy run
You should be thoroughly warmed up and 3-4 kilometers into your run before doing these. Every 90 seconds gradually build up to a sprint and then count 60 to 90 steps before you slow down and jog easy for the remainder of the 90 seconds. You should recover completely before your next pickup even if that means a longer rest and slowing down to a very easy jog or walk. If you are doing hill pickups then walk back down the hill if an easy jog isn’t sufficiently long to fully recover.
The key to Pick-Up’s is to do them light, fast and controlled!