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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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WhoKnowsWereTheTimeG0es · 29/07/2018 14:00

Well, I went. Just for 15 mins. It wasn't very pleasant but I did have another go at the forefoot strike, felt a bit more natural this time.

FaithEverPresent · 29/07/2018 16:22

I have Brooks trainers for normal running and do heel strike. I bought some Sketchers for Niko running and walking too. They give enough support and cushioning (given I don’t have plantar fasciitis) but are comfy.

Original poster
slowrun · 30/07/2018 16:07

Whoknows, good that the forefoot strike is beginning to feel more natural. I think it is work persevering with as a heel strike is reportedly pretty harsh on the feet and can cause injuries such as shin splints.

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WhoKnowsWereTheTimeG0es · 30/07/2018 17:24

I will have a look at other shoes but two podiatrists have specifically told me to avoid Skechers WRT the plantar fasciitis. My normal running shoes are Brooks (with flexible orthotics) and they are the most comfortable footwear I've ever owned.

WhoKnowsWereTheTimeG0es · 30/07/2018 17:26

What I would say is that my heel strike is pretty flat, the heel only just strikes first and I keep my feet very low to the ground so it could be worse.

Original poster
slowrun · 31/07/2018 07:14

Whoknows If you were getting some new shoes it might be worth trying quite a cushioned but neutral shoe? Perhaps research that?

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riojaandcorrie · 02/08/2018 09:46

Has anyone tried Niko Niko on a treadmill. I've just finished c25k (for the second time) on a treadmill in the gym but I am really struggling with my breath. I made it to 10K last time but I'm older and fatter this time so slowing down sounds great.

I'm already slow though 4.7 - 5.2 mph. What speed do you go at?

Ps I've got a conversion chart thingie if you know your pace. TIA.

Original poster
slowrun · 02/08/2018 09:58

rio, funnily enough I tried my relative's treadmill at the weekend. I'm not used to treadmill running and I found it more difficult. It felt like I was actually pushing the belt round but perhaps I hadn't matched my rhythm with it well enough.

I started out running pretty much at 4 miles per hour. I have been running Niko Niko regularly since the start of this thread. I now run at about 4 and a half miles an hour. The increase in speed has been achieved without me consciously doing anything different on purpose.

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riojaandcorrie · 02/08/2018 20:43

Thanks slow. I tried 4 for the first five minutes but was getting breathless so went to 3.8 for the next 10. Ended up at 3.6 and at that I could have gone forever.

You are so right it makes it so much more enjoyable. I listened to music and watched some wildlife documentary and didn't want to throw up.

I'm so glad I found your thread you have given me back my mojo.

Original poster
slowrun · 02/08/2018 21:51

Pleased you think so, rio. Smile

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riojaandcorrie · 03/08/2018 10:53

I am a bit sore this morning. My lower abs and hips are really feeling it and they didn't when I was running last week.

This can only be good as they obviously weren't engaging when running faster (5 mph is not fast but whatever).

I do feel a bit of a dick running so slowly but I looked more of a dick huffing, puffing and sweating.

Original poster
slowrun · 03/08/2018 11:07

rio, wow, you must be building some muscle!

Regarding the speed, no one knows how you have gone / are going to go. Plus a lot of the top athletes do slower 'recovery runs'. But I have found I have naturally got faster as everything becomes easier, anyway. My DH will happily run with me, at my pace and he does 8 minute miles (7.5 miles per hour) when he runs by himself. He is still getting faster. The other thing is Niko Niko allows you to run more regularly as it is more gentle. Slow running is comparatively much faster than sitting down!

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Original poster
slowrun · 03/08/2018 11:11

..how far you have gone.

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Original poster
slowrun · 04/08/2018 09:41

Well, I went for another run to the park and back this morning and have shaved another minute off my run time without expending any extra effort. So pretty chuffed about that! Grin

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MagicKeysToAsda · 04/08/2018 10:47

Have been persisting with this and it feels very natural now. Without it feeling like I'm working any harder, strava tells me I've gone from 1.8, to 2.1, to 2.4 miles in 30 minutes. That's going for a run 2-3 times per week. Really pleased with that, especially as the 2.4 yesterday was done in blazing 28+ degrees (only time I could get a babysitter!) Before starting niko niko I was getting knee pain and now none at all Smile I did notice from my shadow yesterday though that my shoulders are very wonky so I should doubtless start some yoga to gently improve that...

Original poster
slowrun · 04/08/2018 11:05

That's fantastic, Magic!

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PhyllisWig · 04/08/2018 23:22

Please may I ask a question. I used to be a slow but keen runner but I have a chronic knee issue and had to stop.

I saw this thread, did some reading and thought I would try it a bit as I really miss the outdoor exercise so headed off today. I happily 'ran' for 30 mins and felt much less of a tool than I expected.

My knee was a bit twingey though although the pain lessened if I didn't strike the front of my foot- more the middle iyswim. Is this a big no no? I can't risk aggravating my knee again but really enjoyed today so would love to get this to work.

Belonger · 06/08/2018 07:05

I'm really struggling these past two weeks - very out of puff and needing to walk more in my runs - I'm not sure what I'm doing wrong. I loved the slow jogging when I first came across it (thanks to this thread!) but either I'm going too fast again (but I'm trying really hard not to, and I'm not a natural runner so I honestly don't think I'm accidentally speeding up!) or I'm wondering if it's the humidity - I run first thing in the morning and my BBC weather app is saying anything from 70-85% humidity at that time.

Original poster
slowrun · 06/08/2018 07:29

Phyllis, mid foot strike is recommended in the clip. There is general confusion over mid/foot fore/foot strike because some definitions describe forefoot from the ball of the foot and some describe forefoot as just the toes.

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Original poster
slowrun · 06/08/2018 07:35

Belonger could be the humidity, I would have thought or your speed. I would check your speed with a timed run over a known distance and check your technique is still correct. If both of those are correct the only way of checking is running when it is less humid. Other than that look at diet, hydration, allergies, infections that might affect you and whether you are 'out of puff' during other physical activities.

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Belonger · 06/08/2018 07:53

Thanks Slowrun, I'll have to give it a try when it's not so humid - trouble is, as the humidity comes down later in the day, the temperature tends to rise and I don't want to run in high temperatures! I guess I just need to keep doing something, even if it's got lots of walking in my runs, to keep my fitness up until the weather is a bit more 'british'!

mossycat · 16/08/2018 19:59

Wow tried this technique today (week5 couch 25k) and it transformed my run. Managed to get to the end of each run! Slows down, kept back straight and made sure I ran on mid foot.

Belonger · 21/08/2018 07:36

Have now got an activity tracker with a heart rate monitor and went out this morning to see what it's like to try and keep my heart rate in the 'niko niko' zone. Impossible! It was really hard - my heart rate leaps up as soon as I start running, even slowly, so I had to keep walking. I don't mind though, I find it fascinating to see my heart rate going up then settling down again!

Plus I want to go out again tomorrow because it wasn't as exhausting as when I run the whole half hour (obviously!) - anything that makes me actively want to run/walk is good to me.

I think the idea is that over time I train my body to be able to run slowly AND stay within the target heart rate?

Original poster
slowrun · 21/08/2018 12:32

That's great, mossycat. Happy running 🙂.

Belonger, yes, I suspect that would be true for lots of people but it will be interesting to track your progress. That's what I really like about this type of running as it really is geared towards the individual and progress rather than having more arbitrary goals set for you. You can also still have a few bursts of higher intensity to your comfort level (up to recommended max heart rate), if you wanted, but still knowing the Niko Niko running helps as well.

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Original poster
slowrun · 21/08/2018 12:34

I think the idea is that over time I train my body to be able to run slowly AND stay within the target heart rate?

Yes, absolutely. And from there your speed naturally improves whilst still being within target heart rate.

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