Why Do Pro Runners Kick So High? | Professional Running Technique

One of the most notable skills of elite runners is their stride, in particular the recovery phase. This might sound insignificant but watch any pro-long-distance runner and you’ll see how they almost kick their bottom at the end of each stride. We want to find out why and if it’s something the rest of us could learn and benefit from too.

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[gtn]

Do you have a favourite athlete that you enjoy watching? Let us know who inspires you 🏃‍♀️

[pmhwong]

Thanks. Best video I've come across on form analysis. Instead of all the BS on how to achieve the high kick, the "high kick is the byproduct of running faster" tells me exactly what I need to know. So what I really need to focus on are my leg muscles and endurance, instead of trying to focus on some correct form I need to be in when I run. I'll deliberately try to run faster in my next 10 km run to see how that changes my form.

[tomrankin]

Thank you for explaining this difference between elite runners and the rest of us. I was wondering about high kicks and now I understand more about what is happening. You probably prevented me from trying to force a high kick; I will stick to improving my overall form and speed.

[kajet]

I learned a few things, and having been with GTN since its inception I can appreciate the fact that you still manage to find new subjects to explore - and this a highly relevant one! High five

[fc]

Thank you, Heather. As a new runner I watch other runners for tips including speed and the height of their kick. This helps to know which comes first! I think your form is something to aim for I’ve watched a few of your videos now.

[ytpadyt]

Timing is crucial - you can achieve high heel only at sufficient high cadence + running speed. It is all about syncro of both limbs. Watch slow-mo of Kipchoge's running..

[mdrid]

Thanks for breaking it down for noobs like us because I was just going to get shorts muddy while trying do heel kicks

[luluisonfire]

Thank you! I've been wondering about the high heel lift for so long

[sol]

This was really helpful. Seems to me the high heel kick is essentially a side effect of efficient running form. I'm so slow it doesn't come into play but I've noticed that as I push my mileage up there are efficiency benefits my body does naturally. This appears to be one for faster runners.

[timchambers]

I started incorporating a better heel-lift into my running recently because I knew it was better form than "dragging" my leg through the stride. I did notice a bit of a speed and efficiency increase on my runs but I had no idea why. This is an awesome explanation and blew my mind a bit. Also, nice ON running shoes :)

[nev]

You explained that so clearly in a really lively and engaging way. Brilliant!

[SRSR]

My favourite is Frodeno. We are similar build and he shows that you dont necessarily need to have an insanely high kick and cadence to be an amazing runner. Those things will depend greatly on your anatomy and its perhaps better to concentrate on running that feels smooth for you, especially if you have no pain because of it, even if your smoothest running doest fall into "the perfect running technique"

[birraebici]

Thank you so much on this video, I have been trying to correct my running from for ages, saw many video on youtube, until I watched this one, this one bring up a crucial point..I was wrong all the time, I did raise knee first then heel kick/lift, I did a few run to experience the heel lift before raise the knee, I found my legs are lighter...more feeling in my hamstring and gluteus!

[HeroldHerdocia]

This is so handy! Thanks, to be honest I enjoy watching Eliud Kipchoge running, but also watching at you guys, I've learnt a lot about technique watching your videos

[dr.s.p.]

Interesting. I tried your suggestion to experiment. For faster running the heel came up easier, but I found it more fatiguing as a new runner, than the easy, slow jog I normally use, without any kick up, which when I tried to do it felt awkward at that slow trot. Therefore, it’s a natural occurrence the faster you go I am supposing.

[bonsuman]

Really helpful video. I've been trying to incorporate a Kipchoge/Cheptegei-style "butt kick" into my form, but it feels forced, especially when I'm running slowly. Now, I'll try and focus on the knee drive, and let the physics take care of itself. Thank you GTN.

[johnokeeffe]

Really clear, insightful and practical. Best running video I’ve ever seen. Well done and thanks.

[ryanw]

i love this type of video
very useful and informative
thanks GTN!!

[davidb]

Thank you Heather and thank you GTN for producing these high quality, information packed videos. I have learned so much from many of them. The higher kick instead of my "shuffle" is my next focus. 👍

[MarceloG..]

One of your best running videos Heather. I was trying to high kick, but without knowing what I was doing. I think you just help me PR my run event😃 . Thank you!