Niko Niko running technique experiences

Has anyone tried Niko Niko on a treadmill. I've just finished c25k (for the second time) on a treadmill in the gym but I am really struggling with my breath. I made it to 10K last time but I'm older and fatter this time so slowing down sounds great.

I'm already slow though 4.7 - 5.2 mph. What speed do you go at?

Ps I've got a conversion chart thingie if you know your pace. TIA.

What I would say is that my heel strike is pretty flat, the heel only just strikes first and I keep my feet very low to the ground so it could be worse.

I will have a look at other shoes but two podiatrists have specifically told me to avoid Skechers WRT the plantar fasciitis. My normal running shoes are Brooks (with flexible orthotics) and they are the most comfortable footwear I've ever owned.

I have Brooks trainers for normal running and do heel strike. I bought some Sketchers for Niko running and walking too. They give enough support and cushioning (given I don’t have plantar fasciitis) but are comfy.

Well, I went. Just for 15 mins. It wasn't very pleasant but I did have another go at the forefoot strike, felt a bit more natural this time.

It sounds as though I need to research the forefoot strike thing a bit more. I do yoga and pilates and lots of stretching, plus foot massage, but not specifically foot exercise. Unfortunately while I don't mind Youtube for specific instructions I don't get on with video as a way of researching and reading up about things at all, I much prefer written word for that, so will have to do a bit of digging about.

Morning all, well today is the first time I have had to consider going out in the rain. Hmm, will give it a bit longer. It's lovely listening to it after all this dryness.

I've been experimenting with the forefoot strike this week but I must say it feels very unnatural and stilted. It feels lower impact on knees and hips but uncomfortable in the pelvic area which is a no for me. I'm in regular running shoes, possibly flatter ones would help, but with plantar fasciitis I really need the support and cushioning.

Im surprised to say I felt pretty darn good today.

Well this is rather encouraging ! Got a cross training thing tomorrow, and a fast on Thursday.

Im aiming to excercise every other day at first. See how I get on.

Hello all.

And thank you for the welcome.

I made it out tonight, at 9:30 so it is nice and cool. Managed 2 miles in 30 minutes so I’m chuffed. I thought I’d struggle with the technique but it actually felt quite natural. And am not too sore, I now have ice on my poorly knee, as a precaution. the Physio said not to worry too much about pain,it would be the equivalent of it grumbling at getting going again.

Im also Experimentig with a bit of intermittent fasting cos I don’t have the willpower to diet. And I feel pretty good right now.

Guess the proof will be how I feel,tomorrow!

Hello to whoknows and Power! Sounds like Niko Niko is idea for both of you

power I’m reading the book and it reckons that if you’re starting out you’d be aiming for about 4. You’d start with smaller, bouncy strides and as you get more confident, increase your stride to improve your speed without increasing your heart rate. I follow SW but I definitely think Nikoing is boosting my weight loss. My target heart rate is in my ‘fat butning’ level so it stands to reason!

I did 2 miles in 30 minutes so averaging 15 minute miles tonight on our treadmill (particularly pleased with myself since I worked til 8!). I managed to keep my HR in fat burn mode all the way and gradually increased so the last 10 minutes was under 14 minute miles. I’m really pleased with that! Definitely find it easier on the treadmill.

Can I join too? Due to busy
Life it's taken 3 days just to read the thread. I used to do c25k but gave up after a sore knee and plantar fasciitis. I did 20 minutes slow jogging non stop on my treadmill. That's after a 5 year break!! I have a few questions if anyone can help:

1. Is running at a treadmill speed of 4 too fast?
2. Should I be aiming for small strides?
3. I'm hoping you lose a stone and wonder if slow jogging is enough to lose weight (I feel a bit like I'm cheating!)

I'm really excited and want to exercise more because it instantly affects my mental health in a good way. I even had runners high after it! Really loving all the support on the thread. thanks!!

Well, I've managed to skin through the whole thread, so a bit more about what I'm doing.

I started nearly a month ago, I have a 1km circuit from my house with small up and down hill sections. I decided I wanted to get out every day, even if I don't go for long, but fairly quickly found myself wanting to extend my distance. So now I am alternating one day of longer distances (still only 2.5km max) and 1km on the other days. I go out early (before 7 on weekdays, preferably before 8 at the weekend due to heat). During the week it has to fit in around getting to work on time and even on the 1km only days I need 5 mins to cool down and 5 minutes to do all my stretches properly.

So my routine is clothes out the night before, get changed as soon as I have got up, drink of water, off I go, get back, cool down, more water, stretch, shower, clothes in machine, on the line before I set off for work and repeat the next day.

I don't run with music, I really hate wearing earphones while out and about, it makes me feel a bit isolated and vulnerable (to getting run over rather than to people). I am loving being out and about so early, the other runners, dogwalkers etc all say good morning, I look at the gardens and listen to the birds chirp. It is such a good way to start the day.

Verbena87 - I am running with prolapse, that is why I stopped 5 years ago. I've had a surgical repair on one prolapse but still have another so need to take great care. I am wearing Brooks running shoes (with orthotics as I also have plantar fasciitis) and they are lovely and cushioned, I barely lift my feet off the ground and it feels virtually as low impact as walking. I came to the same conclusion, that the benefits to overall physical and mental health outweigh the risks, but I think running like this is probably much lower risk than pounding along. In addition I do a core work, pilates and yoga, classes tailored to women's pelvic health and I think it is important to focus on your core and pelvic floor if you do any sort of running.

Hi

Please can I join too?

I was a (slow middleaged) distance runner, but I’ve been off for 8 months with injuries (from a fall, not from running) I’m now overweight for the first time in my life due to lack of excercise and desperate to be able to run. I read about Niko Niko on another threAd and though that sounds like me. Especially as I have always thought barefoot running looked interesting, but never had the motivation to go back to basics.

I’d love to get back to where I was last year and be able to run 10 -15 miles.

Hi, may I join you? I need to read the full thread but just saw the technique mentioned on another thread and realised it's sort of what I'm doing.

I did C25K several years ago, didn't terribly enjoy it and gave up due to injury. As a result I need to keep my exercise fairly low impact. I did miss the feeling of getting a bit out of breath outdoors though and decided to try speed walking about a month ago. Within a week I had switched to slow jogging and am really enjoying it (going early to avoid heat). I also do yoga and pilates and lots of post-run stretches. Off to read thread now .

So I started this nearly 2 weeks ago, and have run 8 times. It helps I have to go out with the dog anyway, and as it's not an utterly exhausting run I don't feel that I absolutely need to take a rest day, like I always used to. I was very excited to have a delivery of new trainers this evening. I go for trail shoes based on where I run, and they feel great, but I'm concerned my toe is hitting the front, even though there is plenty of room. I'll have to do a round the house run rather than test them outside and find them unsuitable. I found 2 pairs in the understair cupboard that I need to sell