In this episode, I sit down with running biomechanics coach Paul Mackinnon to break down the science behind efficient running technique. After completing a one-on-one running form analysis with Paul, I completely changed how I think about running mechanics.
We discuss why over 95% of runners leak energy through inefficient movement, why improving your running form can improve running economy, reduce injury risk, and help you run faster using the same fitness.
We cover arm swing, cadence, heel striking, midfoot striking, overstriding, ground contact time, vertical oscillation, running economy, biomechanics, force production, and the simple cues that helped me immediately feel lighter and more effortless while running.
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Connect with Paul Mackinnon
► Website: https://www.tbrunner.com/
► YouTube: https://www.youtube.com/c/thebalancedrunner
► Instagram: https://www.instagram.com/thebalancedrunner/?hl=en
In this episode*
Why running form matters
* How biomechanics affect running economy
* Why physics determines efficient running
* The biggest running form mistakes
* Why most runners overstride
* Heel strike vs midfoot strike
* Does cadence really matter?
* Ground contact time explained
* Vertical oscillation explained
* Why arm swing is the most misunderstood part of running
* The connection between arm swing and knee drive
* Why elite runners move differently
* Running efficiency vs running economy
* How better running mechanics can reduce injuries
* The easiest running form cue anyone can implement today
Timestamps
00:00 Why arm swing is so important
01:12 My running form breakthrough after working with Paul
02:42 Why running form actually matters
04:01 Does better running form improve running economy?
06:20 How to change your running technique safely
09:17 Structural asymmetry vs movement asymmetry
12:44 The biggest running form mistakes
16:32 Running form and injury risk
18:20 Why self-awareness is the first step
22:13 Why arm swing changes everything
25:58 The real purpose of your arms while running
29:27 Why lifting—not pushing—is the secret
32:41 Perfect arm swing explained
35:03 The truth about vertical oscillation
42:13 Heel strike vs midfoot strike
48:15 The biggest myth about cadence
53:31 Ground contact time explained
59:40 Why your torso should stay quiet
1:04:34 Why elite runners use their glutes
1:13:10 What happens during a running form analysis
1:19:49 The easiest running cue to improve immediately
