The Balanced Runner - Paul Mackinnon

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The Balanced Runner - Paul Mackinnon

Paul Mackinnon is running technique coach, who helps athletes of all levels improve their running for performance, injury prevention and enjoyment.

The Balanced Runner philosophy focuses on key cues and small changes to technique over time to get you running faster and further, while using less energy. The focus is on making sure the whole body is in balance and alignment to get the most forward propulsion with the least amount of excess movement. This is achieved through a series of easy to understand cues which give immediate benefit, and can be further refined and worked on over time. The best way to understand the benefits of this approach is to give it a try. Sessions are one-on-one, with cues and techniques adapted specifically for your running style.

20/10/2026

Post running 2:06:55 at Chicago Marathon, Galen talks about the work we’ve been doing and the importance he places in technique and mechanical load.

From compensatory movements due to hip and back injuries to well intentioned but misguided cues we’ve had to slowly peel back the layers of unhelpful movement patterns.

We can improve mechanical load but the process and focal points are crucial.

🎥 Julian Heninger SWOOSH RACING

14/10/2026

We can’t skip the absorption/landing phase of every step and go straight into applying force to the ground. That just increases landing forces, the opposite of what we want.

We want to minimise landing forces and then apply propulsive force. The first can’t be magically erased or skipped just because we think “hitting the ground” is going make us faster.

The timing of these two moments is critical.

We hit the ground it results in impact. We push when our foot is on the ground and our body propels off it. There are two moments of Newton’s 3rd in every footstep. We minimise the first one, so we can maximize the second one.

I’ll be in Sydney for sessions on the 19-21st of October. DM or email me on thebalancedrunner@gmail.com for bookings or ...

13/10/2026

I’ll be in Sydney for sessions on the 19-21st of October.

DM or email me on [email protected] for bookings or details.

05/10/2026

When did you fall in love with or what’s your first memory of running?

Musings after a run where I saw something that reminded me of the answer to both those questions.

29/09/2026

CHANGES ON THE RUN.

Making changes mid season in a professional sport is difficult but not impossible. With running loads lower during the week and the majority of running done under the intensity of a game it does make it hard for the athlete to completely focus on the movement changes; but that hasn’t stopped George from doing so.

As a result the adaptation to each cue will take longer and the focus on areas of greatest effect for change is more specific. Finding moments and reminders within training and games is critical to assist with the creation of a new habit.

The things you see in games George was doing well before we started working together and it’s what makes him so good at football, what we’re trying to do is to create movement patterns that lower the risk of him loading areas that keep getting injured.

For international followers, George plays AFL which is Australia’s indigenous game and premier football competition. Players run between 12-18km in each match combining intense burst of speed, high intensity running, changes of direction and easy pace, all while chasing a ball and under pressure of being tackled.

23/09/2026

Next 20 sign ups get a free personal assessment and suggested cues document.

Let me know if you have any questions or check out more information at tbrunner.com

16/09/2026

Following up from my previous post with still comparisons. These two slides highlight the significant changes made to braking and landing, all whilst focusing on the movement patterns rather than the outcomes.

First slide
- Vertical shin on landing in new
- Closer landing position to centre of mass in new
- Reduced braking angle in new

Second slide
- Reduced horizontal braking force
- More vertical femur position on landing

This is a significant change to be done in one session but it was done at the start of returning to run when it was possible to simultaneously build load with a new movement pattern rather.

06/09/2026

After an extensive period of time out due to a femoral stress fracture Brianna Throssell has returned to running and was ready to make some changes.

Under the guidance of Damien Ryan and SheFitt Run Coaching we’ve been able to make a more significant change as Brianna is in the early stages of building her mileage back up.

Given her sporting background, physical and mental strength will never be an issue, but managing load and mechanical load is very different to being in the pool.

Old - flat rotational movements in the upper body reducing capacity to help get off the ground. Lower leg dominant and overstriding is putting significant load in the legs with braking force and ground contact time.

New - change the movement pattern entirely to create more vertical forces in the upper body. Instead of reaching and pulling we’ve created a push and float mechanic using upper leg.

31/07/2026

Was great to meet Cortney Berling | Dietitian & Running Coach last week and make some tweaks before her next marathon build.

Working on upper body only, the effect it had on knee drive, foot recovery height and symmetry of leg movements were really positive. Cortney did get a little carried away with the pace on the new way but the outcome positives were still the same.

25/07/2026

Two blokes sharing war stories and complaining about how the youngins are taking gels on easy runs under an hour

Address

Hawthorn, VIC

Website

http://www.tbrunner.com/

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