Reduce your braking power and run better.

Reducing braking power can help prevent injuries and improve efficiency. Here are some strategies to consider:

Form and Technique:

1. Increase cadence, a higher step rate can reduce the time your foot is in contact with the ground, leading to less braking force.

2. Run quietly, a quieter foot strike often means less impact and braking force.

Start working on strength:

1. Power Training:

Incorporate exercises that increase the power of your leg muscles, allowing for a quicker stabilisation and therefore push-off.

2. Plyometrics:

Include plyometric exercises in your training to improve your ability to spring off the ground quickly.

3.  Ensure there is balance and to a certain extent symmetry in your strength and mobility.

4.  A strong core helps maintain proper posture and balance, which can reduce unnecessary forward lean and braking.

Hill running:

Practice downhill running: Short bursts of controlled downhill running can teach you how to manage momentum without excessive braking.

Incorporating these techniques into your training regimen can help improve your running efficiency by reducing vertical oscillation. Remember, changes to your running form should be gradual to prevent injury.