I am a 1500m runner who is 6' 3" and I have a horrible knee lift. My stride really isn't that open but I can get away with it since my legs are so long that even a bad stride gets me as far as a short runner with a great knee lift. I really want to take full advantage of my height and get a full knee lift to open my stride and drop great times this spring. What exercises and strength training can I do to open my stride and get a big knee lift such as the one in the pic below. Thanks
Stiff legs wrote:
I am a 1500m runner who is 6' 3" and I have a horrible knee lift. My stride really isn't that open but I can get away with it since my legs are so long that even a bad stride gets me as far as a short runner with a great knee lift. I really want to take full advantage of my height and get a full knee lift to open my stride and drop great times this spring. What exercises and strength training can I do to open my stride and get a big knee lift such as the one in the pic below. Thanks
http://www.csmonitor.com/var/ezflow_site/storage/images/media/content/2012/0720-kenya-olympians-run/13204572-1-eng-US/0720-kenya-olympians-run_full_600.jpg
Regular short hill repeats after easy runs.
A-skip, B-skip, C-Skip.
Run on grass and other xc. I find that I lift my feet up more when I run on grass.
Lift your knees higher.
Isn't sprinting uphill the classic fix for this problem? You may want to look into stride reliance vs cadence reliance. David Rudisha runs the first lap of the 800 with a long stride and about 180 steps per minutes, then the second with shorter, quicker steps. This is likely the advantage of long legs in a middle distance race; the ability to switch gears.
Strengthen your hip flexors. Use a weighted cable pulley exercise. Fasten the strap around your ankle with the weight behind you, hold onto a chair or other stationary object for balance, and lift that knee high. Do 3 sets of 10 on each leg 3x week. It will work.
http://www.sparkpeople.com/resource/exercises.asp?exercise=269
This link shows the exercise but she isn't holding onto something for balance. You can do this at first but as you increase the weight you will need to hold onto something. Really drive that knee up.
I'm guessing that your foot doesn't come up close to your glutes either before you bring it forward to your low knee lift.
It may be that your low knee lift is a result of a weakness in your hamstring. If you get good hamstring action while your foot is on the ground then once it comes off the momentum should carry it up to your glutes better positioning it for a good knee lift.
If this is the case find hamstring exercises and probably some glute excersises for strengthening and coordination to increase the activation of those muscles.
high knee drills
c'mon people, don't forget to do drills
Ummm, ever heard of Thai boxing?
Also key for knee lift is a level pelvis. If your pelvis is tipped forward (goes with an arched lower back), then getting the knees up is almost impossible. A variety of core exercise (abs, obliques, planks) is key.
General leg strengthening often helps. Others have already recommended hill bursts; make sure you maintain good body alignment (no "sagging") on these. Squats and/or leg press can also be useful.
If you tend to carry your arms in front of your body whilst running, this makes it harder to get the knees up. Do PNF chest stretching (use Google--there are some decent videos available) and make sure that your elbow moves back (beyond your torso) with each armswing.
