Running Form Drills: High Knees

To warm-up properly for a speed workout, you need to make sure that you get the muscles you’ll be using stretched out and activated. (There are lots of other things you need to do to warm-up properly, but you can read about all of them here).


Traditional “form” drills can help with this — if they’re done correctly. High knees is a very common drill that is often done in ways limit its effectiveness.


  1. It’s not about getting your knees as high as you can
  2. You want to have good posture, not leaning back
  3. You want a high cadence
  4. You want your feet to land underneath your hips


Doing it correctly will help make sure that it translates more to your actual running — and better preparing you for the speed work.


Check out the video for the correct form and add it to pre-workout routine to be better warmed up and ready to roll when you start your speed workout.


About Coach Carl
Coach Carl is a USA Track & Field Level 2 endurance coach who works with runners of all ability levels to reach their goals. He has been featured in Runner’s World, Women’s Health, Men’s Fitness, and Competitor. For information on his coaching services, click here.