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!

lijkk, good job I just don't care.

Anyway it doesn't look too bad. Here is what 4 miles per hour looks like on a treadmill (beginning of clip).

I'm trying this after seeing a link you posted the other day slowrun. Thanks for the info as I think this is going to be perfect for me.

I'm in my 40s and unfit I have just started C25K and it was going OK but I was kind of hating it and was worried about hurting myself. I was considering whether I needed to invest in some fancy trainers but didn't really want to.

Then I started the niko niko technique after seeing your post and I love it! I'm not running for long yet and am alternating with walking but I'm enjoying it all so much more. I feel much better after each run than I did before, I can feel that there is much less impact on my knees, hips, etc.

I don't care about how it looks or about speed. I just want to get fit and enjoy myself.

Thanks, I love it

I'm a marathon/half marathon runner and after London marathon this year I've ground to a halt!

I'm officially out of love with running....,happened last time I trained for and ran a marathon

I've no idea what you are all talking about here! I will now fall down a million YouTube rabbit holes exploring this, good job it's my day off!

I think I’m understanding this a bit better now...basically if you run to a certain heart rate level let’s say 90BPM) for a while, your fitness increases, then you’ll be able to run faster and still keep a heart rate of 90BPM as your body gets used to it and your stroke volume increases. (I’m a nurse so I need to get the science behind it!).

I’m going to try if tomorrow!

I can't wear my fitbit for heart rate checking just now..... I'm allergic to the nickel and if I sweat combined with the heat then the itchy rash starts. So I'm running using an app

I haven't run since last October when I got my diagnosis of hip arthritis. I cannot do the long strides due to restricted movement in my hip.

The short strides of this niko-niko style might work for me! Thanks for posting OP.

I'm loving this. I've just got back from my second run and yes while i can feel i have been running three is none of the out of breath, really hot sweaty horrible feeling.

Thanks slowrun for the clips on how to go faster. I think I'll just concentrate on enjoying the running for a while then when it's part of my routine I'll look at getting faster

Beach, fantastic! Pleased Niko Niko technique has allowed you to enjoy running.

RunMummy, enjoy YouTubing and please share anything interesting! I think the basics are just running slowly with an efficient technique. Doesn't sound like rocket science but to a beginner who was attempting to run too fast too far, for their fitness level, with terribly inefficient technique, it is truly revelatory! Efficient running technique and appropriate pace, for some people, just doesn't come naturally, it has to be taught.

Faith, yes that's how I understand it. Let us know how you get on tomorrow.

thenightsky, I hope it works out for you. Let us know how you get on.

Surfing, great. Pleased you enjoy this. I did another 35 minute barefoot run indoors on carpet today. Loved it, singing along to music again! Planning another outdoor run tomorrow or Friday, depending on weather.

I've been out twice now, it was great! Didn't get all red and sweaty, important to me as I have rosacea aggravated by exercise. I did feel like I was going backwards when I attempted to run up a hill sticking to the fast cadence/ short stride and must have looked daft! I also found a long length of path made of paving slabs, very good for regulating stride length by avoiding the cracks.

I'm a new runner and this is really helpful. Thank you

wiggly, fab! Pleased you are enjoying it and your rosacea doesn't get as aggravated! By the way, if you're interested, one of my chemos, last year gave me rosacea and I found this stuff really helped:

https://www.skinshop.co.uk/kalme-undercoat

Regards 'looking daft' I was thinking, if we can create a new craze, running like this will be perceived as normal so there will be less temptation to feel self conscious!

letme, you're welcome 👍

I have ordered a heart rate tracker (cheapo Chinese one)

Nickel reaction can be lessened with a good coating of clear nail polish.

I'm gonna try this hopefully this evening and trot round the village lanes for a while with a podcast on and I'll borrow hubby's Fitbit for tonight. Hopefully it'll mean I am enjoy the podcast whilst I potter about and if I enjoy it, I'll stick with it.

It's the fact I don't enjoy c25k cos I feel like I'm supposed to achieve something pace or distance wise. Here the only aim is heart rate maintenance and enjoying it.

Sheesh if I love it, I'll set up a local group!

Wow, MissMarple! Hope you love it! Enjoy your running tonight and if you set up a group I'll be interested to hear all about it! I love that this is pretty open ended too. You just do it to your own fitness level. I've no monitor myself but was managing to sing along to music rather tonelessly this morning so I can't be that breathless!

Did my first Niko Niko run! It was very strange. It felt weird (I usually go at full pelt short distances, I’ve been running for several years). Kept my HR at 135ish, managed a 17min/mile pace - HR should be a bit slower but I don’t think I can go that slow! It was strange. Fairly positive, different strain on muscles but definitely easier than fast running. I think I’ll try it for a while and see how I get on.

Faith, that's interesting. You need to run with someone like me, ....ahem...15 minute miles!!! (Twirls and curtsies).

Funny my DH, who is used to running much faster said his calves were burning a bit keeping to my pace...!

Trying it for a while will be interesting too as you might find your heart rate stays the same when you run a little faster after a while.

Did another niko niko jog this morning and again managed an extra 5 mins on top of the 25 I was scheduled to do (doing couch to 5k). It's making such a psychological difference to be slow on purpose, rather than feeling a failure for going slow!

Belonger, I agree, it's made such a psychological difference to me too! I really thought I just couldn't run, for years. I love how Niko Niko has made running accessible to me. And, I was reading, it is also useful for more experienced runners, as part of active recovery or for improving cardiovascular fitness.

My legs ache!

Wow, building muscles too, Faith!

I definitely ache on the days I do this, but not in a very bad way, and it reassures me that it is actually stretching my ability!

Belonger Me too. To start with my thighs ached the most but after my last rest day on Sunday that has stopped. I could definitely feel them going up and down our stairs up until some point on Sunday evening. More recently it has been my calves but I am having a rest day today ready for the run I am planning outside tomorrow.

I've read that this is extremely effective for building lung capacity - this is often part of athletes' training now. Slow running but for longer distances. Both the fat burning and lung capacity is most effective when slow running is done fasted (first thing in the morning before brek and after an overnight fast/sleep). To keep your heart rate down without using a monitor (and also improve lung capacity) it's most helpful to run only breathing in and out of your nose. Basically you're doing 'meditative training' and I get a lovely Zen feeling after

Monikita, that's great!

I tried it round the garden today and my hip arthritis was fine - I even did it without painkillers, which I normally need to do any type of exercise.! My gob is well and truly smacked .

thenightsky, fantastic!!!!