Try to do high knee sprints intermittently throughout your jog, but take breaks to slow your pace and jog when you need to.

尝试在你慢跑的时候间歇性地做高膝盖冲刺，但休息放慢你的速度并且当你需要的时候也可以慢跑。

youdao

Doing high knee sprints will burn more calories as well as increase your heart rate even more than simple running or jogging.

做高膝盖冲刺将消耗更多的卡路里以及增加你的心率，甚至超过简单的跑步或慢跑。

youdao

After you have warmed up properly, "sprint" on your toes for 30 meters, taking small, quick steps with high knee action. Jog easily for 15 seconds to recover, and then repeat twice more.

脚掌跑：热身后用脚掌冲刺30米，要做到小步快频，膝盖要抬高，然后慢跑15秒恢复，再做两组，完成后进行放松。

youdao

That type of dynamic stretching such as high knee jogs, walking lunges can help move your muscles through different ranges of motions.

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Warm-up: This phase involves jogging, backward jogging on the toes, high-knee skipping and two zigzagging and sliding exercises.

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