The high-knee drill exaggerates the running stride, getting your calves, glutes and hamstrings firing while promoting knee lift and encouraging rapid turnover: essential elements for running fast with efficient form.

How to do it:

Running in place, lift your knees to waist level while landing lightly—but quickly—on the balls of your feet, taking fast, powerful strides. Keep an erect posture and pump your arms as if you were sprinting. Perform one set of high knees for 15 seconds, progressing to two to three sets with 15 seconds of rest in between as coordination and conditioning improves. This drill will elevate your heart rate and fatigue your lower legs in no time!

When to do it:

Do this drill two to three times a week after easy runs or as part of a comprehensive warm-up routine before speed workouts and races.

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