Niko Niko running technique experiences

[slowrun]

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!

Hope your 'plod' went well Gherkin.

I had another indoor run yesterday and outdoor run to park and back today. Indoor run yesterday was annoying. Put a CD on which was shorter than I thought and ended before I finished, then when I ran by the radio and switched that on they were talking for the rest of it!🤦‍♀️

Today's run was good though. I was faster and then some, partly because I had the energy at the end to sprint the last few yards - just wanted to see what it felt like! Will do some more Niko Niko running inside later because my run outside was only just under 24 minutes.

Ran 8km on Sunday at niko/ MAF pace, then 5km last night in the heaving rain at a little more than MAF pace for around 29min. Felt very easy - much easier than previously when I've run two consecutive days. Only downside is I have a very stiff right calf today. I'm an over-pronator and run in flat shoes, and my technique isn't great, so I need to work on that. Will probably run again on Thursday and see what happens. Tough Mudder coming up so I don't want to carry an injury through that .

Great it feels easier, Alberta and hope your calf eases up for the Tough Mudder.

Morning all!

Alberta, a tough mudder! Blimey! Hope the calf pain settles.

Sounds like you’re doing well slowrun!

I went out again this morning. Ran 2 miles in 37 minutes. Average pace was 18’17”.
Definitely think the heat affects my heart rate so maybe I’ll be faster after the weather breaks?! Still I got to try out my new Sketchers which are definitely the better choice for this sort of running.

Faith, thanks. Pleased you like your new Sketchers. I agree regarding the heat, it always affects my energy levels. It's one reason I can convince myself to get out of bed early for a run - I know it'll be nice and cool outside.

I'm foam rolling the calf as we speak. Going to circuits later to see how it feels. There'll be a bit of indoor running at that, but not much.

Done 20 mins last few nights just around the lounge and kitchen. I idea of distance or pace but average bpm is 130 and Fitbit says I’m burning just over 200 cals. I might try tracking next time and see what it picks up. I’ve been really good with food all week and I’ve hidden my scales. I’ve lost a lot of weight but put about 20 pounds back on and want to shift it again. I’ve decided to stop weighing everyday and I’m going to weigh on the 1st Aug and see what the results are then. It will be 3 weeks so I’m hoping for 6 pounds but we shall see. Enjoying my little runs atm tho. 😃 glad everyone is doing ok. Very best of luck for tough mudder Alberta x

Great going, sazreed. Yes, it'd be interesting to track how far you are running. You will then know how fast you go etc and will be able to track progress. Keep it up!

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

That's great, mimi. I love it that Niko Niko is so manageable too. Good idea to try out your new trainers inside. Hope you find you like them!

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 .

Welcome aboard, Whoknows! I'll be interested to hear how you get on.

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.

Of course, Furx and welcome to the pack! Hope you get on with the Niko Niko and looking forward to hearing about it!

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.

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!!

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.

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!

WhoKnows, great that you are enjoying running like this and that this running style is manageable for you.

Power, got to love that runner's high!

Faith, good to hear that the Niko Niko is keeping your heart rate in 'fat burning mode'. I hope mine is similar. I've lost 7 and a half pounds so far, since starting this and combining with smaller meal portions during the week (weekends we have been socialising quite a lot, recently). So I think it does indeed help with the weight loss. I noticed I've also more energy on long walks, up hills etc.

Furx, sounds like you've made a really good start. I've done a bit of intermittent fasting before. I got quite a kick of knowing I could be relaxed about having meals late once my body's fat burning mechanisms kicked in.

Did another indoor run this morning. Running regularly between 45 minutes and 50 minutes indoors. Outdoors, I have noticed a trend towards getting faster without pushing myself. My 1.8 mile run initially took me 27 minutes last time took me just over 23 minutes. Noticed on a walk covering my regular running route some extra dog fouling yesterday, so I'll have to watch out! I think it's kids taking the dogs out in the summer holidays as it's not us usually too bad.

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.

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.

Whoknows, good that you are still keeping going even to the point of considering running in the rain.

Regarding forefoot strike I have read that it can take quite a bit of work to retrain to it if you have developed your running style with a heel strike style. I think you would have to look at your whole posture with regards to pelvic and hip stability. And maybe do exercises and stretches to support this. Equally with shoes and plantar fasciitis. There are lots of people on YouTube who have had plantar fasciitis and have moved even to barefoot running. They talk all about how to develop strong feet. They build up very slowly though and do lots of foot exercises to build up strength and flexibility.

My last run was Friday. I have been having a rest weekend staying with family. My runs still have been very gradually getting faster without pushing it now. I've welcomed the rest weekend, though, as everything just gets gradually more tired after a full week of running everyday. Planning to get back to it tomorrow.

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.

Yes, I think there is plenty out there that is written format. YouTube is good for demonstrating the exercises, though.