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Original poster

Niko Niko running technique experiences

332 replies

slowrun · 09/06/2018 16:46

Has anyone tried it? Does anyone want to try it and report back? I would love to hear of your experiences. Here is the technique:

m.youtube.com/watch?v=9L2b2khySLE

Personally, I ran for 27 minutes outside today using this technique after only watching the above clip on Wednesday and the following days practising it, doing 30 minutes continuous laps on carpet inside, each day, our house!

I didn't feel fit to drop, either.

I'm amazed!

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Original poster
slowrun · 14/06/2018 21:26

mister, thanks for the info, that is really good to hear.

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mistermagpie · 14/06/2018 21:21

My friend (who can run 10k in 33 minutes...) has been coaching me a bit lately. I'm not a terrible runner (about a 50 minute 10k) but I am no longer making progress. I've got a Garmin and he looked at my stats and told me I was training too hard and too fast.

He told me to slow right down, and keep my heart rate below 140 for a few weeks to build an aerobic base. I've been doing it and not only am I enjoying my runs more, I got my first parkrun Pb for two years! I also run home from work once a week and have noticed that although my heart rate is still below 140, I'm getting faster. It does work, but you need to keep at it and wait to see results.

As I say, my friend does 80% of his training at this low heart rate but he is still super fast. It's a really good technique and similar idea to the niko niko one.

Original poster
slowrun · 14/06/2018 21:12

Oh, I hope it really helps you Misty, that sounds tough. I'm rooting for you and would love to know how you get on.

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MistyReturns · 14/06/2018 21:02

I’m really interested in this. I have fibromyalgia and sometimes exercise helps (if I can catch a good moment to start). I’ve started taking cbd oil which is helping and that runs on the same scientific theory of the cannibidoils that this method produces. I shall try it.
(Also very fed up of being slightly overweight & very very miserable at the moment - so could really do with some zen buzz).

Original poster
slowrun · 14/06/2018 20:47

Brilliant, Project. Smile

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ProjectGainsborough · 14/06/2018 20:42

Another one who tried this today. I’m week 6 of c25k and I normally have to stop to breathe during the longer runs. This way I made it all the way through, even up some tough hills which normally have me wondering whether I should call an ambulance Grin

FaithEverPresent · 14/06/2018 19:48

That’s great thenightsky. It’s definitely gentler on the body than standard running!

Original poster
slowrun · 14/06/2018 19:04

thenightsky, fantastic!!!!

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thenightsky · 14/06/2018 19:00

I tried it round the garden today and my hip arthritis was fine - I even did it without painkillers, which I normally need to do any type of exercise.! My gob is well and truly smacked Grin.

Original poster
slowrun · 14/06/2018 18:56

Monikita, that's great! Smile

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Monikita · 14/06/2018 18:45

I've read that this is extremely effective for building lung capacity - this is often part of athletes' training now. Slow running but for longer distances. Both the fat burning and lung capacity is most effective when slow running is done fasted (first thing in the morning before brek and after an overnight fast/sleep). To keep your heart rate down without using a monitor (and also improve lung capacity) it's most helpful to run only breathing in and out of your nose. Basically you're doing 'meditative training' and I get a lovely Zen feeling after Smile

Original poster
slowrun · 14/06/2018 18:25

Belonger Me too. To start with my thighs ached the most but after my last rest day on Sunday that has stopped. I could definitely feel them going up and down our stairs up until some point on Sunday evening. More recently it has been my calves but I am having a rest day today ready for the run I am planning outside tomorrow.

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Belonger · 14/06/2018 18:18

I definitely ache on the days I do this, but not in a very bad way, and it reassures me that it is actually stretching my ability!

Original poster
slowrun · 14/06/2018 17:33

Wow, building muscles too, Faith!

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FaithEverPresent · 14/06/2018 17:27

My legs ache! Smile

Original poster
slowrun · 14/06/2018 15:09

Belonger, I agree, it's made such a psychological difference to me too! I really thought I just couldn't run, for years. I love how Niko Niko has made running accessible to me. And, I was reading, it is also useful for more experienced runners, as part of active recovery or for improving cardiovascular fitness.

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Belonger · 14/06/2018 15:02

Did another niko niko jog this morning and again managed an extra 5 mins on top of the 25 I was scheduled to do (doing couch to 5k). It's making such a psychological difference to be slow on purpose, rather than feeling a failure for going slow!

Original poster
slowrun · 14/06/2018 10:45

Faith, that's interesting. You need to run with someone like me, ....ahem...15 minute miles!!! (Twirls and curtsies). Grin

Funny my DH, who is used to running much faster said his calves were burning a bit keeping to my pace...!

Trying it for a while will be interesting too as you might find your heart rate stays the same when you run a little faster after a while. Smile

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FaithEverPresent · 14/06/2018 10:26

Did my first Niko Niko run! It was very strange. It felt weird (I usually go at full pelt short distances, I’ve been running for several years). Kept my HR at 135ish, managed a 17min/mile pace - HR should be a bit slower but I don’t think I can go that slow! It was strange. Fairly positive, different strain on muscles but definitely easier than fast running. I think I’ll try it for a while and see how I get on.

Original poster
slowrun · 13/06/2018 16:50

Wow, MissMarple! Hope you love it! Enjoy your running tonight and if you set up a group I'll be interested to hear all about it! I love that this is pretty open ended too. You just do it to your own fitness level. I've no monitor myself but was managing to sing along to music rather tonelessly this morning so I can't be that breathless! Grin

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MissMarplesKnitting · 13/06/2018 16:21

I have ordered a heart rate tracker (cheapo Chinese one)

Nickel reaction can be lessened with a good coating of clear nail polish.

I'm gonna try this hopefully this evening and trot round the village lanes for a while with a podcast on and I'll borrow hubby's Fitbit for tonight. Hopefully it'll mean I am enjoy the podcast whilst I potter about and if I enjoy it, I'll stick with it.

It's the fact I don't enjoy c25k cos I feel like I'm supposed to achieve something pace or distance wise. Here the only aim is heart rate maintenance and enjoying it.

Sheesh if I love it, I'll set up a local group!

Original poster
slowrun · 13/06/2018 11:51

wiggly, fab! Pleased you are enjoying it and your rosacea doesn't get as aggravated! By the way, if you're interested, one of my chemos, last year gave me rosacea and I found this stuff really helped:

https://www.skinshop.co.uk/kalme-undercoat

Regards 'looking daft' I was thinking, if we can create a new craze, running like this will be perceived as normal so there will be less temptation to feel self conscious!

letme, you're welcome 👍

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letmepeeinpeace · 13/06/2018 11:41

I'm a new runner and this is really helpful. Thank you

wigglybeezer · 13/06/2018 11:40

I've been out twice now, it was great! Didn't get all red and sweaty, important to me as I have rosacea aggravated by exercise. I did feel like I was going backwards when I attempted to run up a hill sticking to the fast cadence/ short stride and must have looked daft! I also found a long length of path made of paving slabs, very good for regulating stride length by avoiding the cracks.

Original poster
slowrun · 13/06/2018 11:28

Beach, fantastic! Pleased Niko Niko technique has allowed you to enjoy running. Smile

RunMummy, enjoy YouTubing and please share anything interesting! I think the basics are just running slowly with an efficient technique. Doesn't sound like rocket science but to a beginner who was attempting to run too fast too far, for their fitness level, with terribly inefficient technique, it is truly revelatory! Efficient running technique and appropriate pace, for some people, just doesn't come naturally, it has to be taught.

Faith, yes that's how I understand it. Let us know how you get on tomorrow.

thenightsky, I hope it works out for you. Let us know how you get on.

Surfing, great. Pleased you enjoy this. I did another 35 minute barefoot run indoors on carpet today. Loved it, singing along to music againGrin! Planning another outdoor run tomorrow or Friday, depending on weather.

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