Braking Power / Braking Forces

What Is Braking Power in Running?

Braking power is a key metric in running gait analysis that reveals how much force slows a runner down with each step. 

Braking forces push back with each footfall (Newton’s Law). It might seem best to avoid braking, but it’s essential. Braking stabilises you, prepares you for the next stride, and protects your joints. Without it, you’d crash to the ground. Unfortunately, when you brake, you slow down. You then dip into your energy stores to speed up again. This makes running harder and more tiring, especially on long runs. Efficient braking is your goal: use less energy while maintaining speed. 

Your analysis report will give you an indication of what an elite athlete would achieve if they ran at your analysis speed.

Braking forces impact efficiency, performance, and injury risk. More braking stresses knees, shins, and hips. Excessive braking can increase knee load by 30%, raising injury risk. Over time, this added stress may cause knee pain, shin splints, or issues with the Achilles tendon and calves, depending on your body.

You can’t remove all braking forces, but you can reduce the extra ones. Run with an efficient cadence and avoid overstriding. Strengthen your calves, glutes, and core to keep good posture and absorb impact.

Footwear matters. Cushioning, sole shape, and heel-to-toe drop can affect your braking by up to an astonishing 26%!

Some Recommended Exercise 

Here are five of the best strength exercises to reduce unnecessary braking by improving eccentric control, leg stiffness, and hip stability (all key for landing with the foot closer under you and controlling the “deceleration” phase):

1/ Rear-Foot Elevated Split Squat (Bulgarian split squat) — slow lowering

• Why: Big eccentric strength for quads + glutes, like controlling load right after foot strike.
• How: 3–4 sets × 6–8/leg, 3–4 sec lower, slight forward torso, drive up hard.

2/ Single-Leg Romanian Deadlift

• Why: Hamstrings + glute control for hip stability and keeping your pelvis from collapsing on landing.
• How: 3–4 sets × 6–10/leg, smooth tempo, keep hips square.

3/ Eccentric Calf Raises (straight-knee + bent-knee)

• Why: Calf/Achilles absorb and return energy; stronger eccentrics = better landing control and less “slap/brake.”
• How: 3 sets × 8–12 each version, 3 sec down. Add load as tolerated.

4/Step-Downs (from a box/step)

• Why: Teaches knee tracking and controlled deceleration in a very run-specific way.
• How: 3 sets × 8–12/leg, slow lower, light tap heel, stand back up without bouncing.

4. Single-Leg Hops to Stick (landing holds)

• Why: Directly trains landing mechanics—reduce overstriding, improve stiffness, control braking.
• How: 3–5 sets × 5 reps/leg. Hop forward slightly, stick the landing 2 seconds, stay tall.

If you want a simple plan: do #1–4 twice weekly, and add #5 once weekly after an easy run (low volume, crisp form).

Happy Running