Low Knees Model

Amon Skres

2 min read

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19-01-2025

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The "low knees" model, often encountered in discussions of running form and biomechanics, refers to a running style characterized by a relatively short stride length and a quick, high cadence, where the knees remain relatively low to the ground during the running cycle. This contrasts with a more traditional "high knees" approach which emphasizes a longer stride and higher knee lift. Understanding the nuances of this model requires examining its biomechanics, potential benefits, drawbacks, and suitability for different runners.

Biomechanical Analysis of Low Knees Running

The low knees model prioritizes efficiency and injury prevention. By minimizing vertical oscillation (the up-and-down movement of the body), it aims to reduce the impact forces transmitted through the joints. This is achieved through a quicker cadence, meaning more steps per minute, and a shorter, more controlled stride. Instead of relying on a powerful leg extension to propel the body forward, the emphasis shifts towards a rapid turnover of steps, driven by a quick, rhythmic foot strike and leg action.

Advantages and Disadvantages

Advantages:

• Reduced Impact: The shorter stride and reduced vertical oscillation can lessen the impact forces on joints, potentially decreasing the risk of injuries like runner's knee or plantar fasciitis.
• Improved Efficiency: A higher cadence can lead to a more efficient use of energy, allowing runners to maintain a consistent pace with less fatigue.
• Enhanced Cadence: The focus on quick steps naturally improves running cadence, a key factor in efficient and injury-free running.

Disadvantages:

• Slower Speed (Potentially): For some runners, the shorter stride length might initially limit top speed compared to a longer stride. However, improved efficiency can potentially offset this over longer distances.
• Muscle Soreness: Adapting to a higher cadence can lead to initial muscle soreness, especially in the legs and core. This is temporary as the body adjusts.
• Requires Technique Refinement: Proper execution of the low knees model necessitates careful attention to form and technique; incorrect application can lead to other issues.

Suitability and Application

The low knees model isn't a one-size-fits-all approach. Its suitability depends on individual factors such as running experience, leg length, and running goals. Experienced runners might find it beneficial for improving efficiency and reducing injury risk during long distances or endurance training. Beginners, however, might need to focus on establishing a good base level of running form before incorporating this model.

Furthermore, the "low knees" style is often associated with minimalist or barefoot running, however, it can be effectively applied by runners wearing traditional running shoes. The key takeaway is not about shoe type but about running mechanics.

Conclusion

The low knees running model offers a distinct approach to running technique, prioritizing efficiency and injury prevention through a shorter stride and higher cadence. While it presents potential benefits for many runners, individual considerations and a gradual adaptation are crucial for successful implementation. Consulting with a running coach or physical therapist can help determine if this model is suitable and provide personalized guidance on proper technique and training.