High KneesHigher knee lift when running helps to increase stride length. This is an exagerrated running style where the knees are lifted so that the thighs are at least parallel with the ground. Strides are short - could even be 0n-The-Spot. Arm movement is also exagerrrated. A High Knees drill is a normal part of a warm-up routine - probably done at medium intensity and over a relatively short distance (maybe 10-20m). The drill can also be used as part of a warm-down routine - in a more relaxed way and over a short distance. But what we are interested in here is using the drill to develop our running, so it's high intensity and/or over greater distances (say 30-40m) with repetitions (4-10 depending on what else is planned for the session). Be tall. Focus on power and lift. Make sure arms are moving forward and back - not sideways (that's just wasting enegy!) - and high at the front (around eye level). On grass will minimise impact. Uphill will increase the intensity for those who are finding the flat too easy! Drills are usually done with walk-back to start, but consider incorporating drills into a medium-long run for variety - exact measurements aren't critical. A 2-4 mile route with a steady run for the first third, drills for the middle third and steady for the final third is one version of an effective training session. |