Pro Runners' High Heel Kick: Biomechanics, Efficiency, and Training

Why do pro runners kick so high?

Elite runners exhibit a pronounced high heel kick during their stride primarily because it's a highly efficient biomechanical action that optimizes leg recovery, minimizes braking forces, and maximizes both stride frequency and length for superior speed and running economy.

The Biomechanics of the High Heel Kick

The "high heel kick" refers to the action where the heel of the trailing leg travels high towards the glute during the swing phase of the running gait. This is not an isolated, conscious action but rather a natural consequence of powerful and efficient running mechanics. Biomechanically, it involves:

• Powerful Hip Extension Follow-Through: As the stance leg pushes off the ground, the glutes and hamstrings generate significant force, extending the hip. This propulsive force naturally drives the heel upward and backward.
• Rapid Knee Flexion: Simultaneously, the hamstrings concentrically contract to powerfully flex the knee, drawing the heel towards the glutes. This shortens the effective length of the leg.
• Strong Hip Flexor Drive: Immediately following the push-off, the hip flexors (primarily the iliopsoas) rapidly contract to pull the knee of the recovery leg forward and upward, initiating the next stride. The high heel kick facilitates this forward knee drive.

Optimizing Leg Recovery and Swing Phase

The running gait cycle consists of a stance phase (foot on the ground) and a swing phase (foot in the air). The high heel kick is crucial during the swing phase. By sharply flexing the knee and bringing the heel close to the glute, the runner effectively shortens the "pendulum" length of the leg. This reduction in the moment of inertia allows the leg to swing forward much faster, drastically reducing the time spent in the air between strides. A quicker leg recovery directly translates to a higher stride frequency, a key determinant of running speed.

Maximizing Stride Length and Frequency

Running speed is a product of stride length multiplied by stride frequency. While the high heel kick primarily contributes to increased stride frequency by enabling faster leg turnover, it also indirectly supports an optimal stride length. By efficiently recovering the leg and positioning the knee high and forward, it prepares the leg for a powerful, uninhibited forward drive, ensuring the foot lands effectively under the body's center of mass rather than overstriding.

Elastic Energy Recoil and Storage

The human body is an amazing spring system. During the push-off phase, the hamstrings and glutes are eccentrically loaded and stretched. The rapid knee flexion of the high heel kick facilitates a powerful stretch-shortening cycle (SSC). This allows the muscles and tendons (like the Achilles and patellar tendons) to store elastic potential energy during the eccentric (lengthening) phase and then release it during the subsequent concentric (shortening) phase of the next stride. This "free" energy contributes significantly to running economy, reducing the metabolic cost of movement.

Minimizing Braking Forces

One of the most detrimental actions to running efficiency is overstriding, where the foot lands too far in front of the body's center of mass. This creates a "braking" force that decelerates the runner. The high heel kick, coupled with a strong forward knee drive, helps ensure that the foot comes down closer to or directly underneath the hips. This promotes a more vertical ground reaction force, maximizing propulsion and minimizing deceleration, making each stride more efficient.

Neuromuscular Efficiency and Training

The ability to execute a high heel kick efficiently is not just about muscle strength; it's also about highly refined neuromuscular coordination. Elite runners spend years developing the precise timing, power, and flexibility required for this action. Their central nervous system has learned to activate and deactivate muscles with incredible precision and speed. This is developed through:

• Specific Running Drills: High knees, butt kicks, A-skips, B-skips.
• Plyometrics: Box jumps, bounding, hurdle drills.
• Strength Training: Focusing on glutes, hamstrings, hip flexors, and core stability.

Is a High Heel Kick Always Desirable?

While the high heel kick is a hallmark of efficient running, its prominence can vary slightly based on running discipline:

• Sprinters: Exhibit the most pronounced high heel kick due to the extreme emphasis on maximal speed, power, and stride frequency.
• Middle- and Long-Distance Runners: Still demonstrate a high heel kick for efficient leg recovery and economy, but it might be slightly less extreme than a sprinter's, as their focus shifts more towards sustained effort and aerobic efficiency.

It's crucial to understand that the high heel kick is a result of efficient running mechanics, not an isolated action that should be forced. Attempting to artificially "kick higher" without the underlying strength, mobility, and coordination can lead to compensatory movements, increased energy expenditure, or even injury.

Key Takeaways for Runners

For runners looking to improve their stride efficiency, focus on the underlying mechanics that naturally lead to an effective high heel kick:

• Strengthen Your Posterior Chain: Develop powerful glutes and hamstrings for a strong push-off.
• Improve Hip Flexor Strength and Mobility: Strong hip flexors are essential for a rapid and high knee drive during recovery.
• Maintain a Tall, Aligned Posture: Running with good posture allows for optimal leverage and efficient movement of the limbs.
• Focus on Forward Knee Drive: Instead of thinking about kicking your heel back, think about driving your knee forward and up. The heel will naturally follow.
• Incorporate Drills: Include exercises like high knees, butt kicks, and skipping drills into your warm-up or training routine to reinforce efficient leg recovery patterns.
• Consider Professional Gait Analysis: A qualified coach or physical therapist can provide personalized feedback on your running form.