High Knees Distance Race | Friends

Quick Intro

High Knees Distance Race is a lane race where nobody is allowed to simply run. Two partners stand side by side at a start line in separate lanes, and on a shared “go” both travel forward using high knees: a quick running action with each knee driven up toward hip height. The first to cross the finish line wins.

How to do high knees well, staying tall on the balls of the feet with quick light contacts and the arms pumping in time, is covered at High Knees. This guide covers the race: lane length, what counts as a high knee when someone is racing you, the handicap and how to use it in a session.

What You’ll Need

A flat, clear surface such as a track, a sports field, a hall or a smooth path.
Two lanes side by side, with enough space between them that arms cannot clash.
Cones or tape for the start and finish. Ten to fifteen metres is a good lane length.

How to Play

Mark the start and finish lines and agree any handicap.
Stand side by side at the start line, each in your own lane.
One partner calls “ready, go”.
Both travel forward using high knees, staying in their own lane.
The first to cross the finish line wins.
Walk back to the start, take a minute’s rest and go again. Best of three decides it.

What Counts

The race only works if both people keep doing high knees. Under pressure, the knees drop and the movement turns into an ordinary run, which is much faster. Agree what counts before the first race:

The knees rise to about hip height on every step, or close to it.
Short, quick contacts on the balls of the feet.
The body stays upright.

If one partner’s knees drop to a jog, they stop, reset the knees and carry on from where they are. A third person watching from the side is the fairest judge. Without one, each partner keeps an eye on the other and calls it honestly.

How the Race Is Won

High knees move you forward slowly compared with running, because most of the effort goes into lifting the knees. The race tends to go to the person who keeps the knee height and the rhythm steady while leaning very slightly forward. Leaning too far, or reaching forward with the feet, quickly turns high knees into a run and should be called.

Quick arms help. The arms set the rhythm, and fast arms tend to bring fast knees with them.

Making It Fair

The handicap is distance. The less conditioned partner races a shorter lane, with the difference agreed before the race. Two or three metres off a fifteen-metre lane makes a real difference.

If one person wins easily every time, adjust the gap after each race. Keep it the same for the rest of the session once it feels close. For more on fair handicaps, see Training With a Friend.

Staying Safe

Clear, flat lanes. Nothing on the ground to trip on, since attention is on the knees.
Separate lanes. Racing side by side with arms pumping can lead to collisions if the lanes are too close.
Leave room to slow down past the finish line.
A good surface. Grass, a track or a sprung floor is kinder on the feet than concrete.

Common Mistakes

Knees dropping to jogging height. Call it and reset.
Leaning back. It slows you down and loads the lower back. Stay tall with a slight forward lean.
Heavy landings. Land lightly on the balls of the feet.
Arms out of time. Pump them with the knees.

Fitting It Into a Session

This race works well early in a session as a fun warm-up that raises the heart rate and wakes up the hips. After it, both partners are ready for heavier racing or strength work later on. Two or three short races is enough. For more on building a session, see Building a Partner Session.

Getting Better Over Time

Time each partner’s run down a fixed lane every few sessions. As the time drops at the same knee height, the handicap can shrink. Longer lanes are another way to make it harder.

High Knees Knee Tag turns high knees into a tag game.
Partner-Resisted High Knees adds a partner holding a band around the waist.
Mirror Games include a high knees version where both partners match each other face to face.
Dare Ladder includes a high knees version that escalates round by round.

FAQ

How high do the knees need to go?

About hip height, or as close as both partners can manage. Agree it beforehand, and judge both people the same way.

Should we race longer distances?

Ten to fifteen metres is ideal. Longer lanes test endurance more than speed, and the knees usually drop.

Can more than two people race?

Yes, as long as each person has their own lane and a judge watches the knees.