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High Knee Runs

Running on the spot is a good way to help increase your heart rate, however you should not aim to do this for more than 1 - 2 minutes at a time and always perform with comfortable training shoes to avoid causing any stress onto your leg muscles and joints.

Focus on running with your back straight and head up, taking your hands up high by the side of your head, whilst lifting your knees naturally as high as they can go.


For persons that are slightly out of condition, they can work in a high knee marching rhythm, placing the foot firmly on the floor during each movement.

Intermediate and higher levels should aim to run on the balls of their feet, in a controlled action, lifting the right hand high whilst simultaneously lifting the left knee high, then vice versa.

Throughout the action breathe deeply, aiming for large controlled movements.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.

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