This is Jamie Glick. I'm gonna talk about how to pick up your knees when running. When you're running or sprinting, picking up your knees is an important way to help propel yourself down the path. To start picking up the knees, you want to keep the rest of your body in line and upright, not too much of a lean forward, and you want to do a very slow pickup at first, this is just as an exercise. Pick it up, you want to come down on the ball of your foot, gonna take the other one, come down on the ball of your foot. You don't want to go up past 90 degrees with either hip, you want to keep it right below 90, up down, mainly on the ball of your foot. And at the end when you're resting, you come down on your heel. What you can do is get the arms in the ready position at a 90 degree angle, and then come up, and come up, and do it slow to start with. And you do this for 30 to 60 seconds, and then you would rest another 30 seconds. The third one you want to try, and this is when you're ready to really go all out and give it all your effort, bend the arms, and you're gonna go quick. This is more of a sprint, much faster pace, again, proper warm-up is always important, and you want to rest after about 30 or 60 seconds, and you can repeat that four or five times as a nice drill to build that power and build that explosiveness. You're gonna need those knees to lift up high when you're sprinting. You're gonna also need them to lift up high of you're a runner on the trails or on a street to go up hills properly.