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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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MissMarplesKnitting · 23/06/2018 19:57

Run three, less walking again, ran 95% of it. Bit sticky out there but I really enjoyed it. Had podcast on for a change and chuckled my way round.

It's making running FUN for the first time ever. No deadline/schedule....just keep on pottering on. I am hooked.

FaithEverPresent · 23/06/2018 18:32

Well I managed to get a charity place for my local 10k next Sunday! I did a Niko run last night and will do another one tonight - I love being able to run more than one day in a row because I’m not sore. I’ll need to do a speed run on Tuesday just to pace myself in anticipation of the 10k though.

Original poster
slowrun · 19/06/2018 22:11

That's great going Marples!Smile

I did another 35 minute indoor run today. I felt like I could run for longer apart from it being a bit too hot today. Going outside for a run, I like going out early in the morning before breakfast but DH has had to leave for work early today and tomorrow. So planning an outdoor run on Thursday.

Paul, it funny I never dreamt I would be this keen on running, either. I miss it when I don't do it. Smile

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PaulHollywoodsSexGut · 19/06/2018 20:36

Go Marples!

I’d have been out tonight channelling my inner trotting Clydesdale but DH is super late from work.

Raging. I really enjoy my slow running:

MissMarplesKnitting · 19/06/2018 20:28

Same circuit. Ran nearly half before I walked.

Had another short walk at top of awful gradual climb until the lactic went out of my calves, and a quick 20 second stop in the hedge to let the tractor past.....but I did the lot in under half an hour.

Never done that with c25k.

And even more, I enjoyed it. When I felt tired I slowed right down instead of walking and it works. No "schedule" to run to, I just pottered round nice and slow and enjoyed the wildlife and my ridiculous cheesy playlist.

Original poster
slowrun · 17/06/2018 17:56

Some articles which explain why running slow makes you faster, Teen

https://www.runtastic.com/blog/en/how-to-run-faster/

http://running.competitor.com/2014/06/training/train-slower-race-faster522422_

http://womensrunning.competitor.com/2016/09/training-tips/slow-running-benefitss_64145

https://runnersconnect.net/80-easy-makes-you-23-faster/

I cannot say I've direct experience of this (yet), Teen, because I'm still a novice. Running slow, to me, just means I can actually run and actually enjoy it. However there is lots of material out there to support slow running as part of a runner's training.

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Teenageromance · 17/06/2018 17:17

I thought I’d give this a go today - regular half marathon runner. It does feel strange - I did 6 miles and had to keep reminding myself to slow down and seemed to get the flow exactly right when I remembered to keep my head up and looking ahead rather than slightly down.
I wondered how you would get an aerobic workout but it actually feels like you are breathing deeper - did anyone else feel this or maybe it’s just that you are slowed down and notice the breath.
I wonder how the developer of it got to under a 3 hour marathon though. I was found nearly 11 minutes miles.

Original poster
slowrun · 17/06/2018 11:49

Excellent, Paul.

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PaulHollywoodsSexGut · 17/06/2018 11:42

First little trundle today, 20mins of walking and jogging probably 2/3 jogging.

I’m getting my Garmin today so I’ll be able to keep an eye on my HR. Really want to get into the running again and this thread makes me very motivated 👍

Original poster
slowrun · 17/06/2018 11:33

Elastic, yes, have a go and I'd be interested to hear what you think.

mister, fantastic! Great to know it really works on your speed for competitions.

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mistermagpie · 17/06/2018 11:15

Just thought I'd update. I've been doing the low heart rate training for 80% of my runs since April, it felt weird at first but has given me back a love of running and a feeling of freedom to stop always pushing myself really hard. I listen to audiobooks and plod along quite happily most of the time.

Anyway, I had a race on Friday, I obviously ran hard at that but felt good and got my first sub-50 10k ever!! Train slow, race fast clearly works for me!!

ElasticFirecracker · 17/06/2018 11:12

This is really interesting. I've recently done an organised Couch25k thing but have been struggling to complete the 5k. Yesterday (before I saw this) I slowed my speed right down and managed to complete it easily without feeling as though I was on the point of collapse and expiry at the end.

I watched the video and skimmed the article. I'm not too sure about the heart rate thing, need to try to understand that better. I have a Fitbit Charge 2. Normally I am running more or less at Peak all the way through, I'm not sure how desirable Peak heart rate is, will reread the article to try to get a better grip on this.

Am just going to try running on balls of foot.

Original poster
slowrun · 17/06/2018 09:54

MissMarples that's great. Yes, I think correct running posture and speed is definitely the (only) way to go too.

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Original poster
slowrun · 17/06/2018 09:52

I had 2 rest days this week, one on Sunday and one on Thursday. I've run outside, Saturday, Tuesday, Friday and again today. The other days I ran indoor circuits, barefoot on carpet for 35 mins each time. Apart from that I do 20 minutes low impact aerobics, a few stretches and a couple of exercises with weights everyday.

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MissMarplesKnitting · 17/06/2018 09:52

I've woken up with no soreness at all.

Just goes to show what running with good posture and at the right speed does.

I feel great. In fact I might go out again tonight.

At this rate I'll be skinny and fit for the first time in years.

lineyturner · 17/06/2018 09:44

Thanks. Yes just taken anti histamine tablet. And hydrocortisone cream.

Are you running every day?

I always tried to have rest days but not so much now. I alternate running with other exercise.

Original poster
slowrun · 17/06/2018 09:42

I did another run round the park with DH. I know he kept subconsciously pushing forward. Then slowing down somewhat deflatedly. He blamed his music. I have said he needs to go slow to improve his speed. He did say his last run, after running with me, was his fastest in a while. I have shown him what the experts say about purposely slow training runs. Hark at me the novice expert!Grin

Did the same run in much the same time, though. My calves were still burning but I think the burn came on slightly later in the run. So there's progress. My legs don't ache too much now afterwards.

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Original poster
slowrun · 17/06/2018 09:34

liney, oh no! Pesky insects. Never mind they should go down in a day or two. Have you got antihistamines?

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lineyturner · 17/06/2018 09:11

I mean look!

Niko Niko running technique experiences
lineyturner · 17/06/2018 09:09

I read the whole post and links yesterday. Thanks op.

I regularly do parkrun, 5ks but really want to increase distance without injury. I have a 'bad' right knee. I bought a new support yesterday (after parkrun). So
I was going to give the niko niko technique a go later.

BUT

I've woken up with 2 enormous insect bites in my knee. One right on the patella. So itchy!!!

2 massive bumps.

I'm off to yoga this morning but these bites are so distracting!

Original poster
slowrun · 16/06/2018 21:43

Yes, keep us posted. It's certainly inspiring, Faith.

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FaithEverPresent · 16/06/2018 21:41

Yeah I didn’t track my trip round the living room yesterday but yes, quite an improvement! I went 0.15 miles further in the same amount of time. Definitely motivated me to keep going.

Original poster
slowrun · 16/06/2018 21:38

Yes, nearly half a minute off in just a few days!

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FaithEverPresent · 16/06/2018 21:28

Yes I know! I just imagined them thinking ‘Why is she running so slowly?!’ ha ha but then they probably thought that anyway! My fastest minute/mile is usually about 12m/mile. Yes I averaged 27 seconds per mile faster tonight which I think is quite a bit faster.

Original poster
slowrun · 16/06/2018 21:23

Faith Brilliant you're already faster!

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