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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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FaithEverPresent · 13/07/2018 10:43

Well I said I’d give it a month..month is finally up and I am suddenly faster! Last run I managed a 19m/mike pace and despaired. Not sure if it was the weather (it’s overcast but a bit muggy rather than sunny and hot), improved technique (I was aiming to run like I was on an elliptical) or my slower music playlist but I did 16min/mile average pace over 3 miles but my fastest was 15’12 which is not far off what I did for the recent 10k but running hard! I did try walking a bit when my heart rate went over - only for a few seconds - but I think that helped.

I’ll continue to combine fast running with Niko Niko training.

Original poster
slowrun · 12/07/2018 22:16

That's great, sazreed 🙂! And remember if your legs do ache a bit it is because you are building muscle. If you need a rest day, have one and then you'll be able to do more when your muscles have recovered.

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sazreed · 12/07/2018 20:49

Thanks slow. See how the legs feel tomorrow. Hopefully ok so I can do some more 😃

Original poster
slowrun · 12/07/2018 20:39

Other than that, it might be worth getting your heart checked with your GP. If it is always raised they might discuss medication or other treatments / lifestyle changes.

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Original poster
slowrun · 12/07/2018 20:28

Here is a calculator, I just found. 🙂

www.active.com/fitness/calculators/heartrate

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GuntyMcGee · 12/07/2018 20:26

Thanks @slowrun I'll give it a go

Original poster
slowrun · 12/07/2018 20:24

Gunty, just saw you are doing intervals, duh! So maybe see if you can slow down. If not, maybe start with just multiple short sessions of running and see if your heart rate improves. Also, I don't know off hand, but check the maximum heart rate for a work out and slow down again as soon as you approach that.

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Original poster
slowrun · 12/07/2018 18:33

sazreed, hi! That sounds great! Your legs are probably just tired. You could try a bit slower to see if that makes a difference.

Gunty, great that you can run comfortably! I think with the heart rate I would concentrate on being able to run whilst talking comfortably. Added to this you can start with intervals running and walking like you do with C25K. Hopefully as you get fitter your heart rate should come down.

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sazreed · 12/07/2018 17:33

So I just did 20 mins round the house. Fitbit said my heart rate was average 125 bpm and I burnt over 200 cals. I wasn’t out of breath but my legs felt like jelly. Does it sound like I’m doing it correctly?

GuntyMcGee · 12/07/2018 14:25

Thanks for this OP.

I've started and given up on C25K so many times, eve day 1, week 1 I've struggled and last time had to skip the last 2 runs on day one. I've never gone past week 2 because I find it such a struggle. I can't catch my breath and always finish a run with hip pain.

I braved the gym on Monday for the first time in over a year and did the full day 1 for the first time ever non stop, just using a forefoot strike, shorter stride and slightly bent knees and it was comfortable!! Also I ended without any pain at all, neither of which ever happen.

I'm going again tonight to do day 2.

My issue is my heart rate. My resting Hr is usually 90 and even during a moderate walk it'll be up around 130 easily. I think the highest it got on Monday was 168-170! It did settle in the recovery walk periods to 130ish, but how can I get this down?

sazreed · 12/07/2018 13:37

Hi Everyone, I think I might give this a go. Maybe just around the house later :)

Original poster
slowrun · 09/07/2018 21:01

HereGrin

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Original poster
slowrun · 09/07/2018 21:01

Another example of what it looks like.Smile

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Original poster
slowrun · 09/07/2018 20:58

That's great, Titsalina. I think it really makes running fun too. Smile

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TitsalinaBumsquat · 09/07/2018 20:51

Hi, I have just done my second run in the couch25k programme, having never run before. I do no exercise whatsoever and have just started a diet to lose some weight too.

My first run was awful, I was actually purple when I got home and I drank so much water while I was running. Today I used the Niko technique and it was really enjoyable! I had seen this thread a week or so ago when building up to start running and I’m so glad I tried it today. And I didn’t feel silly because I also told myself I clearly look like a pro 😅 looking forward to my next run much more now.

Original poster
slowrun · 09/07/2018 19:13

Just been watching this. The technique looks similar to Niko Niko to me.Smile

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Original poster
slowrun · 08/07/2018 17:30

Regarding upright, I think it matters where you are leaning, Alberta. Tanaka talks about the back being straight. I think, though, when you compare the technique to 'Chi' running forefoot strike, straight back but leaning forward at the ankle to create forward momentum it would seem that the form is similar. Yes, I would expect you to be significantly slower than running pace where you are concentrating on maintaining a the greatest speed you can over a given distance.

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AlbertaSimmons · 08/07/2018 16:55

Tanaka says to concentrate on technique, running upright with a forefoot strike. I know I run less upright than ideal and tend to land on my full foot, so I’m going to work on that. My 5k time at niko pace this week was around 37 mins, against my usual time of around 28/ 29 mins.

Original poster
slowrun · 08/07/2018 15:46

Oh, maybe, Alberta. My DH said he could feel his calves burn a bit when running with me. Mine did to start with, running outside, but feel ok now after 4 weeks. But you sort of expect that as a beginner.I don't run with a heart rate monitor, though. I just make sure I could hold a conversation, breath wise. I think there probably will be a happy medium somewhere speed wise with you. Running at your MAF rate to see how that feels, I think is a good idea. Niko Niko is supposed be about 'running with a smile', I think it's all about finding a good comfort level. The other thing you could do, I suppose, is to try short intervals, inter spaced with walking or faster running, to allow your calves to build up and then recover.

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AlbertaSimmons · 08/07/2018 14:44

I've been doing it for a week. I'm finding it extremely difficult to run that slowly, very uncomfortable and almost impossible to keep to the prescribed heartrate. I've decided to float up to my MAF rate, which is a bit closer to the speed I naturally want to run at and see if that feels any better. I think the calf and leg soreness that comes from running with the brake on is worse because I run in very low profile shoes.

Original poster
slowrun · 08/07/2018 14:37

Sounds lovely, mimi. Smile

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mimiasovitch · 08/07/2018 13:07

It's through woodland, so a bit of shade helps. Plus the whole place smells amazing, so that's good on the feel good factor too. I'm more of a winter soul generally, but summer sure does smell glorious.

Original poster
slowrun · 08/07/2018 12:09

That's great mimi! You've certainly got good endurance, I practically melt in the heat!

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mimiasovitch · 08/07/2018 12:01

I wish I'd gone out at that time. I meant to leave at 8, but closed my eyes again. Oops. Did 5k at 10.30, and it was bloody hard. Feel amazing now though.

Original poster
slowrun · 08/07/2018 11:49

Went for another early morning run at 6.20 am this morning. Lovely and cool out after a humid night! I'm really beginning to enjoy this.Smile

Then when DH and DS went out decided to do an indoor run just because I could and I like getting the Fitbit data!Grin Also means it is easier to get a calorie deficit. I do want to really lose weight I'm hoping it might make my back less stiff with less heft to move about.

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