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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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mistermagpie · 27/06/2018 16:59

The thing with the heart rate is that right now you will be slow at that level (which is fine, speed not what it's about) but keep it up, even for a few weeks and you will be running faster but still with a lower heart rate. My 'resting' heart rate is about 45bpm so to move up to 140 for a run is obviously going to burn more fat. At first I struggled to keep below 150 but now it's easier. It does all depend on your own body though so sometimes it's better to run to 'feel'.

Original poster
slowrun · 26/06/2018 15:09

Wiifit, ooh hopefully the Niko technique works out better for your knee. I've a nasty habit of twisting mine when I sit with my legs up. I have to really consciously stop myself. I notice any aches more when I'm walking for long periods of time rather than running, though. I've been looking up exercises to support the supporting muscles.

Faith, that's interesting your faster running has got easier. I do wonder how I'll have the mental strength to want to push myself ever after experiencing enjoyable running with the Niko Niko. I too want to lose weight. I've just started this week halving my meal portions from what I usually eat. I chose this because I think the food I eat is pretty well balanced nutritionally. It's going well so far. Don't really feel any hungrier. I suspect it is the psychological experience of sitting down for a meal that I crave as much as the food.

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FaithEverPresent · 26/06/2018 14:59

I went for a fast run today. It was interesting. Pace wasn’t too different from before I started Niko running. I definitely found it easier than I used to. I did notice though that I had reflux, pain where I have a big bruise..I don’t get them Niko running!

The article linked at the top of the thread suggest that certain hormones are released when you Niko run that don’t happen when you fast run or walk, hence it saying it’s better for you. I’ve been doing my SW way of eating again along with Niko running and I think I’ve lost weight - will check when I weigh in tomorrow.

Wiifitmama · 26/06/2018 14:48

Thanks! I think for me actually, the biggest benefit will be lack of injury (I hope!). I was a runner previously and did C25K and ran regularly. But it killed my knee. Every time I have restarted, I end up having to stop. Hence the interval fast walk thing I was doing instead. So if this allows me to continue running, I will be thrilled!

Original poster
slowrun · 26/06/2018 13:40

Sounds like you've made a really great start with the running now, Wiifit. I, personally, think the main thing about trying this technique is that it makes running more manageable and not so much of a chore. Which will mean it is easier to stick to. Paying attention to technique and not pushing yourself so hard you achieve burnout is not to be sneezed at either. It's really freeing to be able to exercise at your own pace and it be validated whether that ace is slow or faster.

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Wiifitmama · 26/06/2018 13:22

Meant to add - I live in central London in a flat. Definitely can't run inside as no space! I run on local roads. The nearest park is quite far so I really don't have a choice about surface unfortunately. I am concentrating hard on technique though.

Wiifitmama · 26/06/2018 13:21

Thanks Slowrun and Harry. I too was thinking that it can't actually be bad to be in the cardio zone if that is what my body is naturally doing! I am hoping to just see either an improvement in heart rate over time, or a faster pace with the same heart rate. Which ever feels more natural to me is fine!

Original poster
slowrun · 26/06/2018 13:14

That would make sense, Harry. Although I think some people's resting heart rates are slower. I know mine will race quite easily if I am stressed for whatever reason, unfortunately. It's part of the reason I don't track it myself.

I do know years ago when I was cycling all the time and I had an ECG on a cycle done on a college open day they were amazed how apparently fit I was. Thing was I cycled all the time then. To school 3 miles away, after school to my friends in the next villages, all day at the weekends. I think mainly I was pretty efficient at cycling. The relevant muscles didn't really have to try much. Unfortunately sciatica in recent years put a stop to that.

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Original poster
slowrun · 26/06/2018 13:08

Wiifit, I think there will be many people with your fitness levels. My own are probably similar, I just don't have a HR tracker. Hiroaki Tanaka says that many people start slow jogging at slower than walking pace to achieve Niko Niko running. I was simply pleased when I started that the technique allowed me to run because I could not at all before this without ending up puffed out and wheezing. My aim was to become active rather than sedentary. Which I am now. As for improvements and progression I am finding it happens naturally as it all gets easier. I find I want to run for longer inside and I am zoning out better outside instead of thinking about my burning calves! Later on, I might add a few sprints or an extra loop if I am feeling energetic. Or if I want to keep the same form I might add weights in a back pack.

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HarryLovesDraco · 26/06/2018 13:03

'Fat burning' heart rate is just resting heart rate really. I can't get on board with the idea that heart rate shouldn't be in cardio zone while running! You might as well be walking. Low cardio zone seems the best.

Original poster
slowrun · 26/06/2018 13:00

Wiifit, Harry who posted earlier on in this thread had a similar experience. She went into more detail on a couch to 5k thread. Here:

www.mumsnet.com/Talk/exercise/3271712-Couch-to-5k-will-I-actually-die?pg=1

I myself, do not run with a heart rate monitor but have noticed running on carpet with bare feet is significantly easier. So you could see what it is like running somewhere with a soft landing. Your muscles do not have to work as hard to neutralise the shock. Anyway as your muscles build up and get stronger it would make sense you will not have to work as hard.

I have done 2 more runs since I last posted. One indoor for 45 minutes (I could have kept going for longer but had stuff to do) and my regular outdoor run for 27 minutes. I am finding my outdoor run is starting to get easier and my calves are not burning as much or for as long.mi love getting out before 7 o'clock as the air is beautiful and cool which is so refreshing in this heat.

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Wiifitmama · 26/06/2018 09:11

I went for my second slow jog this morning. 25 minutes again. I bought a heart rate monitor yesterday so I tried that out. I checked my heart rate when I was about 5 minutes into the jog and feeling very comfortable and it was about 140 so I thought I would try to keep it at that. This meant that at times I had to slow myself down even further or it was going up. I didn't always manage to keep it at 140, especially towards the end of the run. My overall pace and distance was slower than last time as a result. I have just checked what my "fat burning" heart rate should be online and it should be way lower apparently! I think the only way I could have go try heart rate lower would have been to stand still! I must be very very unfit. Any thoughts?

FaithEverPresent · 25/06/2018 09:18

Me too teenageromance. Not running today cos I’m giving blood in a bit but I’m going to do a fast one tomorrow and see how that goes pace wise!

Teenageromance · 25/06/2018 08:39

Thanks - that makes sense. I’ve been doing it for a week and while I have really enjoyed it I don’t feel I’ve had a really good workout. So going forward I think I need to mix it up xx

mistermagpie · 24/06/2018 22:23

Well, I'm not really doing the niko method properly, I'm training to heart rate so slowing down that way. The theory is that by doing most of your training at a lower heart rate (close to 140bpm for me) you build your aerobic capacity. Therefore your body learns to burn fat rather than carbohydrates fir energy and you get oxygen quicker, ergo you run faster.

In practice after a few weeks my heart rate is still 140bpm on a training run but my pace is quicker. So I can run faster but still at 'low effort'. Keep at it and your body becomes more efficient so you can race faster.

For me, slow running all the time doesn't work because it's like I 'forget' how to run fast! So I aim to do one tempo run (parkrun usually or maybe a 10k) and an interval session every week, plus a long slow run and another shorter slow run. That's a good week though!

Teenageromance · 24/06/2018 22:07

Mister - I’m a distance runner and am trying this to get some love of running back. But how do you increase your speed - I’m just really slow although enjoying the runs I’m wondering how the originator of this technique got down to sub 3 hour shift marathons.

Original poster
slowrun · 24/06/2018 17:17

Sorry. Rogue apostrophe. Autocorrect gets me every time!

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Original poster
slowrun · 24/06/2018 17:15

wiifit, that is the same as me when I started doing this.

mister, it's just great to know that Niko Niko can be so useful to runner's no matter what standard they run at. Whether it's just being able to go out and run and this being your main method of running or using this technique as part of your training for quicker competitive runs, I like it that it is accessible and useful for a whole range of people.

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Wiifitmama · 24/06/2018 17:09

Just to add - it most certainly uses completely different muscles than walking or regular running. My thighs were killing me afterwards when I had to go up or down steps! I think I will be very sore tomorrow!

mistermagpie · 24/06/2018 16:29

I'm still following this with interest! I slow ran 12 miles the other night and although it took two hours and I was tired, never once was I really out of breath. Legs weren't sore the next day either.

I need to mix it up with faster intervals and tempo runs though but that's because I do a lot of races, I do think it's making me fitter though!

Original poster
slowrun · 24/06/2018 11:57

Paul, who'd have guessed we'd be saying, 'I've missed running.'! Grin

Wiifit, you're welcome.SmileFantastic you enjoy the Niko Niko. I'd be interested to hear what you think of the book.

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Wiifitmama · 24/06/2018 10:12

Thank you to the poster that started this! I got up this morning and felt blah and did not want to go out for my walk/run. I have been doing intervals - 3 minutes fast walk, 1 minute run, 1 minute slow recovery walk repeated 5 times. It's supposed to be HIT training. I used to run but injuries stopped me. I have not really enjoyed running at any point - just the runners high after. I read this thread this morning and read the article and watched the youtube video. I want from wanting to stay in pjs on the couch to wanting to go out and try it.

It was so surprising! I Niko ran for the whole 25 minutes. The first 15 minutes felt so easy! I though a would just try a few minutes but it was easy so I kept going and kept going. The next 5 minutes after the first 15 started to feel tough. When I got to 20 I was done but thought i might as well push the last 5. It was so interesting to see the stats on run keeper. I covered exactly the same distance as my HIT walk thing. And at pretty much the same overall average pace. But it felt nicer and also more of a workout.

I just ordered the book on kindle and am about to order a heart rate monitor! Thanks!

PaulHollywoodsSexGut · 24/06/2018 10:05

Going out for a trot later on, probably before the last World Cup match of the day - haven’t been a run for a few days and miss it

Original poster
slowrun · 24/06/2018 07:42

That's great, Faith! And I hope you can capitalise on the Niko Niko training for your 10k charity run, all the best for that!

MissMarples, I'm so pleased you can now enjoy your running. I think that is so much of the battle with sport and fitness.

I have just got back from my run this morning. Lovely getting out early with very few people about. Lovely and sunny but fantastically cool running through shady areas. Very refreshing.

I have done 2 more outdoor runs since last posting and 2 more indoor runs. I am finding my calves are still burning with the outdoor run but I think it is definitely starting to wear off more once I have been running for a bit. I think I might have actually got a tiny bit faster as well. I'm sure I got back a minute earlier on my last 2 runs but I am looking at an analogue watch so it isn't super accurate. But if I am and the trend carries on it will certainly start showing. Indoors I am finding I am choosing to run for longer in order to listen to the next song coming up on my music.

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FaithEverPresent · 23/06/2018 22:54

MissMarplesKnitting I know! I managed 30 mins on a treadmill two nights in a row. I usually loathe treadmill running but I managed it pretty well just focusing on my heart rate.