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!

Me too! Especially as it's hard to get out and run midweek after work so I want to make the most of the weekend.

Well I've done pretty much no proper exercise for a few months and just trotted round most of a 3.8km route round the village lanes here. And I enjoyed it. Had a little walk at some points as was getting lactic and HR going too high but not for long before I wanted to reiterate on again.

And the best bit was because I was just concentrating on my form I watched squirrels in the trees, a kestrel over the wheat fields and a pheasant or two as well.

I don't feel harangued knackered like after c25k runs. I feel great!

Interestingly my tummy muscles are feeling it as I've been thinking upright and tall as well as achy calves, but I was running home on what was normally my 'puffing like a carthorse' warm down. I actually wanted to keep running.

This is bloody great, this is.

That's fantastic, MissMarples!

I have never been enthused about running. I know it's good for me. I used to do it when I was young and fit, but i hated it.

I need to exercise and this might be a great way to fit it in. Hopefully it'll shift the mum tum and lardarse too.

I'm hoping that too, MissMarples. I've been pretty sedentary for what feels like years. Firstly with nasty sciatica then breast cancer treatment - although I did get out for walks. My first aim was to be sedentary no longer! Losing the muffin would be fantastic. Really any weight loss would put less strain on my back.

I think Niko Niko is a good foundation for running, generally, though. From here I'll be able to build up to faster or longer runs, if I want to, but safe in the knowledge I can run for a reasonable distance, as long as I pace myself and pay attention to technique. Without this I wouldn't have even begun running.

I’ve been out again! I discovered that my Fitbit run setting can be kept on HR, it actually tells me whether the HR is fat burning or cardio (shifts up at 128BPM) so I ran for 30 minutes and did 23 of those in fat burning. Despite this I was actually faster than my run on Thursday (when my HR was about 130-135). I do feel quite buzzed now and found myself smiling as I ran. Between the speed and the smiles passers by must have thought I was batty!

I’m glad it’s helping you slow and MissMarples.

I'm not so worried about being thought batty, now, Faith. They obviously don't know what we do! I mean I could be training like this as a serious competitive athlete! Although I don't suppose many would suspect a slightly chubby middle aged woman grinning inanely whilst slow jogging of being a serious athlete but you never know...

Faith Brilliant you're already faster!

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.

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

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.

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

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!

I mean look!

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

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!

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.

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.

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.

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.

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

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.

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!!

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.

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 👍

Excellent, Paul.