High Knees in Running: Benefits, Drawbacks, and Safe Integration

Should you run with high knees?

While running with excessively high knees is generally not efficient for sustained long-distance running, incorporating high knee drills can significantly improve running form, power, and speed for specific purposes, particularly in sprinting and dynamic warm-ups.

What Are "High Knees" in Running?

The term "high knees" typically refers to a specific running drill characterized by an exaggerated lifting of the knees towards the chest with each stride. In this drill, the primary focus is on maximizing hip flexion and knee drive, often with a rapid turnover rate. It is an intentional, purposeful movement pattern designed to isolate and strengthen certain muscle groups and improve specific aspects of running mechanics. It's crucial to distinguish this drill from the natural, efficient knee drive that occurs during regular running.

The Biomechanics of Effective Running

Efficient running mechanics prioritize forward propulsion with minimal wasted energy. A natural, optimal running stride involves a balance of forces:

• Hip Flexion and Extension: The knee naturally drives forward and up (hip flexion) as the leg swings through, followed by powerful hip extension to push off the ground. The height of the knee drive in natural running is a consequence of the leg's recovery and swing, not an exaggerated vertical lift.
• Ground Contact: Efficient runners aim for a midfoot strike directly beneath their center of mass, minimizing braking forces and maximizing elastic recoil.
• Hamstring Curl (Heel Recovery): As the leg swings through, the heel moves close to the glutes, minimizing the leg's moment of inertia and allowing for a quicker recovery.
• Minimal Vertical Oscillation: Energy spent moving upwards is energy not spent moving forwards. Efficient runners maintain a relatively flat trajectory, with just enough vertical bounce to propel them forward.

In contrast, an exaggerated "high knee" action throughout a sustained run can lead to increased vertical oscillation, longer ground contact time, and higher energy expenditure due to the increased work required by the hip flexors and quadriceps without proportional forward gains.

When "High Knees" Are Beneficial

While not a recommended technique for endurance running, "high knees" are an invaluable component of a well-rounded runner's training regimen when used as a drill:

• Improving Front-Side Mechanics: High knee drills emphasize the "front-side" of the running stride – the powerful action of the hip flexors and quadriceps to bring the leg through. This is critical for generating forward momentum and preventing overstriding.
• Developing Hip Flexor Strength: Strong hip flexors are essential for a quick and powerful leg turnover. High knee drills directly target these muscles, along with the rectus femoris (part of the quadriceps).
• Enhancing Hamstring Pull-Through: The rapid knee drive in high knees also contributes to a more efficient hamstring curl or "heel recovery," which is vital for minimizing the pendulum effect of the lower leg and accelerating leg swing.
• Increasing Stride Power and Frequency: For sprinters, the ability to generate powerful, rapid knee drive is paramount for acceleration and top-end speed. High knee drills directly train this explosive movement.
• Dynamic Warm-Up: Performing high knees as part of a pre-run warm-up activates the hip flexors, glutes, and hamstrings, increasing blood flow and preparing the muscles for activity.
• Improving Coordination and Agility: The rapid, rhythmic nature of high knee drills enhances neuromuscular coordination and proprioception, improving overall body control during running.

Potential Drawbacks and Risks

Adopting an exaggerated "high knee" style for general running can lead to several disadvantages:

• Energy Inefficiency: Lifting the knees excessively high requires more energy (higher oxygen cost) than an efficient stride, leading to premature fatigue in endurance events.
• Increased Vertical Oscillation: This wastes energy by propelling the body upwards instead of solely forwards, reducing overall speed and efficiency.
• Altered Ground Contact: An exaggerated high knee can sometimes lead to an overstride or a more pronounced heel strike, increasing braking forces and impact on joints.
• Increased Stress on Hip Flexors and Quads: Constant, exaggerated hip flexion can lead to overuse injuries in the hip flexors, quadriceps, or lower back, especially if these muscles are not adequately strong or if the form is compensated.
• Lack of Specificity: Training with an exaggerated high knee style for a long-distance race does not mimic the actual biomechanics required for that event, potentially hindering performance.

How to Incorporate High Knee Drills Safely

To reap the benefits of high knee drills without adverse effects, consider these guidelines:

• As a Drill, Not a Running Style: Understand that high knees are a specific drill to improve certain aspects of your mechanics, not a technique to maintain throughout a run.
• Focus on Posture: Maintain an upright posture with a slight forward lean from the ankles. Avoid leaning back or crunching at the waist.
• Arm Drive: Coordinate arm swing with leg drive. The opposite arm should drive forward with the high knee, helping to generate momentum and maintain balance.
• Quick Turnover: Emphasize rapid leg turnover, focusing on quick contact with the ground rather than holding the leg up for too long.
• Land Softly: Aim for a midfoot strike directly under your hips, maintaining a light and controlled landing.
• Integrate into Warm-Ups: Perform 2-3 sets of 20-30 meters of high knees as part of your dynamic warm-up before runs or workouts.
• Incorporate into Speed Work: For sprinters or those working on speed development, high knees can be part of a plyometric or drill-based speed session.
• Progress Gradually: If new to the drill, start with shorter distances and lower intensity, gradually increasing as your strength and coordination improve.
• Listen to Your Body: Pay attention to any discomfort or pain. Proper form is paramount to prevent injury.

Key Takeaways for Runners

For most runners, especially those focusing on endurance, the goal is efficient, forward-moving propulsion, not maximal vertical knee lift. While the knee will naturally drive forward and up as part of an efficient stride, forcing an exaggerated high knee throughout a run is counterproductive.

Instead, view "high knees" as a powerful tool in your training arsenal – a drill that, when performed correctly and purposefully, can significantly enhance your running form, strengthen key muscle groups, and improve your overall speed and power. Integrate them wisely into your warm-ups and speed work, always prioritizing sound biomechanics and energy efficiency for your primary running goals.