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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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Wiifitmama · 03/07/2018 09:34

I just came back from my morning jog. I managed the full 25 minutes this time as there was more of a breeze today. Also, I think I realised that last time I was not paying as much attention to short strides. There is a difference between jogging slowly and jogging slowly with very short strides. Paying extra attention to that today really helped.

About calf pain and pronation....I have had endless physio over the years and really really tight calves. I had major problems with IT band over the years. This year I ended up putting inserts into all my shoes to help correct an over pronation and it has made all the difference. I wear regular trainers (not barefoot ones) and the inserts when I jog and so long as I stick to the Niko technique short strides, I am fine.

Original poster
slowrun · 03/07/2018 08:51

Just read this article which links the calf pain and over pronation, Can. Niko, Niko running uses the same form as barefoot running so it might help you. It depends where the source of your problem is. The article gives a few examples of problems and the solutions.

www.runresearchjunkie.com/the-nonsensical-understanding-of-overpronation/

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Original poster
slowrun · 03/07/2018 07:55

Can, welcome Smile. I can only speak as a beginner to running. When I started Niko Niko, I was running barefoot indoors my thighs ached most after a run. These muscles recovered after the first week. When I started running in shoes outside my calves did burn quite a bit during the run to begin with but this started getting noticeably better after a couple of weeks. There might be exercises such as heel raises that could strengthen them.

I'm not sure about the shoes. If you can run with a forefoot strike in them they should be fine, for Niko Niko, I would think.

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CanYouHearThePeopleSing · 03/07/2018 07:40

I'm glad I stumbled across this thread. I've been running a few years and have several marathons under my belt, but have been having calf pain which has got worse over the years (used to just take 1 mile to warm up and then I could run for miles, now takes about 5 miles, and the pain is horrible). I'm thinking I need to go back to basics and start again so this sounds perfect for me. Can anyone who's done it/ doing it shed any light on what it's like for your calves?

I have terrible trouble getting shoes that fit as I have very narrow feet and over pronate. I wear a Brooks Ravenna which is a stability shoe- any thoughts on whether you can still do this in a stability shoe?

Original poster
slowrun · 03/07/2018 07:15

Just finished my run to the local park and back and my new Fitbit has categorised the exercise as being on the Elliptical! Ha!Ha! Must be my smooth Niko Niko running style! Grin

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FaithEverPresent · 02/07/2018 22:12

Skyrabbit hello! Yes I agree, it sounds like you’ve got the idea. I did a similar run on Thursday - 1.8 miles (so almost 3k) in 36 minutes. I’m running regularly but I’m finding it harder to keep my HR down in this heat.

slowrun yes it was hard work but there was plenty of shade and a few wonderful people sprayed the runners with hosepipes! So refreshing!

Original poster
slowrun · 02/07/2018 15:03

Skyrabbit, no not too slow for Niko Niko. Hiroaki Tanaka says that Niko Niko running for many beginners will be slower than walking pace.

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Original poster
slowrun · 02/07/2018 14:58

Skyrabbit, no not too slow for Niko Niko. Hiroaki Tanaka says that Niko Niko running for many beginners will be slower than walking pace.

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Original poster
slowrun · 02/07/2018 14:55

Welcome, Skyrabbit!

I've done 2 more runs since last posting. An early morning out door run lapping around a relative's garden for half an hour when we stayed at their house at the weekend and a 45 minute indoor run lapping around my living room and hall way today. Both enjoyable. My DH timed the outdoor run and I have actually got slightly faster which is amazing as I've not being trying to run fast at all.

Faith, fantastic! Great going especially in this heat!

Wiifit, yes, the heat has been getting to me too a bit. I like running best before 7 but getting up that early on a weekend can be bit of a challenge! Managed Saturday but not Sunday this weekend.

Paul, that's fantastic! Brilliant that doing the parkrun, Niko Niko style didn't set off your tachycardia!

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MissMarplesKnitting · 02/07/2018 12:49

If your heart rate is in the zone then it's Niko Niko.

I love it cos it's just more enjoyable. I speed up and slow down a fair bit

Welcome to the happy little snail runners club

Skyrabbit · 02/07/2018 12:13

Hi, can I join in please? I've just started doing this technique - I hadn't run for 2 years, after getting to week 7 of couch25k, and I thought this might ease me back into running!

I'm 'running' for 30 mins relatively easily, but I must be running really really slowly! 2k in 39 mins?? Is this too slow even for Niko Niko??

FaithEverPresent · 01/07/2018 14:12

WiifitMama well done for getting out in this heat! Don’t forget you’ll be retaining water in the heat so try not to worry too much about weight. It’s worth measuring yourself too to see if you’re shrinking!

I did my 10k! Despite it being hot hot hot I beat my 10k time from 4 weeks ago by 1m 56 seconds!

Wiifitmama · 01/07/2018 11:09

Well done to everyone who is continuing in this heat. I went out this morning and it was already well above 22 degrees C. I only managed 20 minutes instead of my usual 25. I really struggled with my heart rate. HOWEVER, I keep reminding myself that there is no way I would have gone out and done a "normal" run in this heat in the past!

I am also trying to lose weight and got on the scale this morning and have GAINED 2 pounds. I am not happy and I am assuming it is just the heat. Grrrrrr.

FaithEverPresent · 01/07/2018 07:29

I’ve managed to get a charity place for my local 10k. I think I’ll only truly believe it when I actually get my race number. I have a chequered last with this 10k - I sign up but can’t do it! One year I hurt my foot, one year I had to work - most spectacular excuse was being admitted to hospital! But yes hopefully I will get it done. They’ve moved the start time to 9.30 instead of 11.15 because of the heat. Not expecting a PB but just hoping to get round it.

PaulHollywoodsSexGut · 30/06/2018 18:37

5k in 42 mins today but holy moly my HR was up at 180 at one point.

I have tachycardia and I find it tricky to “slow” my HR when it goes off but know what moves to make to prevent it happening; today was my first parkrun with no tachycardic episodes which may explain why I LOVED IT.

Next challenge; to work out how I remain at a lower heart rate and jog more as physiologically I’ve got an extra hurdle to leap than those who don’t have a crazy fast heart.

MissMarplesKnitting · 29/06/2018 20:15

Well my 3.7km route just took half an hour, not 25 minutes like last time. It is just so hot, I decided to walk in the uphill bit running with the sun in my eyes. Still enjoyed it, but that was hard work!

Original poster
slowrun · 29/06/2018 11:40

Same speed as me, Wiifit! I just tell any faster runners it is good to run slow as part of training! Wink

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Wiifitmama · 29/06/2018 11:29

Third time out this morning. I have very heavy period and was very tired but wanted to make sure I got out and did it so tried to keep it slow and easy. It was fine. I am not exactly covering much distance in 25 minutes (about 1.62 miles at a pace around 15 min miles).

Original poster
slowrun · 29/06/2018 11:26

That's great, Rosemary. I feel the same. Nothing could convince me to go running before I saw the Niko Niko clip and trying it out, in the house at first. I was amazed when I find I could keep going for half an hour and more. So I decided to bite the bullet and actually go outside for a run (in public!). In my fantasy world people just assume I'm a long distance runner...

Went for another run this morning. Indoors this morning as I got up late. Well, the bin men come today and I thought they might get in the way!Grin Ran for 45 minutes, though, so not bad.

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RosemaryHoight · 28/06/2018 22:50

I first read about this on another thread, but it has got me out and enjoying running (jogging) when nothing else has.

It's really motivating to be able to keep going for the whole distance.

Original poster
slowrun · 28/06/2018 21:17

Great, Paul! Hope it goes well. Smile

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PaulHollywoodsSexGut · 28/06/2018 21:13

That’s me just updated my parkrun details, it’s been shockingly long since I’ve done one, in excess of 18mo.

Last time I did it in 42m and that was with a calf that popped halfway round Confused

Hope this time is a nice experience, even if it’s slow Smile

Original poster
slowrun · 28/06/2018 10:32

I think there still might be slower days, Faith. The hot weather also might have something to answer for. As far as I'm concerned running comfortably is an achievement!

I ran my outside run twice since last posting. Similar time, maybe very slightly faster but since I'm only talking about a minute it is difficult to tell. But I'm starting to really enjoy the outdoor runs now. And I've got my MP3! So ran with music all the way this morning! Loved that! 😁

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FaithEverPresent · 28/06/2018 10:23

Meh, I went out again. Did 1.85 miles in 36 minutes so a lot 19’19 pace! I really struggled to keep my HR down! I’m getting slower!

mistermagpie · 27/06/2018 17:02

Sorry, 'feel' generally being a pace at which you could comfortably hold a conversation - which is often slower than you think.