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!

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.

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.

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.

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:

That's great going Marples!

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.

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.

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.

MissMarplesKnitting I know! I managed 30 mins on a treadmill two nights in a row. I usually loathe treadmill running but I managed it pretty well just focusing on my heart rate.

That's great, Faith! And I hope you can capitalise on the Niko Niko training for your 10k charity run, all the best for that!

MissMarples, I'm so pleased you can now enjoy your running. I think that is so much of the battle with sport and fitness.

I have just got back from my run this morning. Lovely getting out early with very few people about. Lovely and sunny but fantastically cool running through shady areas. Very refreshing.

I have done 2 more outdoor runs since last posting and 2 more indoor runs. I am finding my calves are still burning with the outdoor run but I think it is definitely starting to wear off more once I have been running for a bit. I think I might have actually got a tiny bit faster as well. I'm sure I got back a minute earlier on my last 2 runs but I am looking at an analogue watch so it isn't super accurate. But if I am and the trend carries on it will certainly start showing. Indoors I am finding I am choosing to run for longer in order to listen to the next song coming up on my music.

Going out for a trot later on, probably before the last World Cup match of the day - haven’t been a run for a few days and miss it

Thank you to the poster that started this! I got up this morning and felt blah and did not want to go out for my walk/run. I have been doing intervals - 3 minutes fast walk, 1 minute run, 1 minute slow recovery walk repeated 5 times. It's supposed to be HIT training. I used to run but injuries stopped me. I have not really enjoyed running at any point - just the runners high after. I read this thread this morning and read the article and watched the youtube video. I want from wanting to stay in pjs on the couch to wanting to go out and try it.

It was so surprising! I Niko ran for the whole 25 minutes. The first 15 minutes felt so easy! I though a would just try a few minutes but it was easy so I kept going and kept going. The next 5 minutes after the first 15 started to feel tough. When I got to 20 I was done but thought i might as well push the last 5. It was so interesting to see the stats on run keeper. I covered exactly the same distance as my HIT walk thing. And at pretty much the same overall average pace. But it felt nicer and also more of a workout.

I just ordered the book on kindle and am about to order a heart rate monitor! Thanks!

Paul, who'd have guessed we'd be saying, 'I've missed running.'!

Wiifit, you're welcome.Fantastic you enjoy the Niko Niko. I'd be interested to hear what you think of the book.

I'm still following this with interest! I slow ran 12 miles the other night and although it took two hours and I was tired, never once was I really out of breath. Legs weren't sore the next day either.

I need to mix it up with faster intervals and tempo runs though but that's because I do a lot of races, I do think it's making me fitter though!

Just to add - it most certainly uses completely different muscles than walking or regular running. My thighs were killing me afterwards when I had to go up or down steps! I think I will be very sore tomorrow!

wiifit, that is the same as me when I started doing this.

mister, it's just great to know that Niko Niko can be so useful to runner's no matter what standard they run at. Whether it's just being able to go out and run and this being your main method of running or using this technique as part of your training for quicker competitive runs, I like it that it is accessible and useful for a whole range of people.

Sorry. Rogue apostrophe. Autocorrect gets me every time!

Mister - I’m a distance runner and am trying this to get some love of running back. But how do you increase your speed - I’m just really slow although enjoying the runs I’m wondering how the originator of this technique got down to sub 3 hour shift marathons.

Well, I'm not really doing the niko method properly, I'm training to heart rate so slowing down that way. The theory is that by doing most of your training at a lower heart rate (close to 140bpm for me) you build your aerobic capacity. Therefore your body learns to burn fat rather than carbohydrates fir energy and you get oxygen quicker, ergo you run faster.

In practice after a few weeks my heart rate is still 140bpm on a training run but my pace is quicker. So I can run faster but still at 'low effort'. Keep at it and your body becomes more efficient so you can race faster.

For me, slow running all the time doesn't work because it's like I 'forget' how to run fast! So I aim to do one tempo run (parkrun usually or maybe a 10k) and an interval session every week, plus a long slow run and another shorter slow run. That's a good week though!

Thanks - that makes sense. I’ve been doing it for a week and while I have really enjoyed it I don’t feel I’ve had a really good workout. So going forward I think I need to mix it up xx

Me too teenageromance. Not running today cos I’m giving blood in a bit but I’m going to do a fast one tomorrow and see how that goes pace wise!

I went for my second slow jog this morning. 25 minutes again. I bought a heart rate monitor yesterday so I tried that out. I checked my heart rate when I was about 5 minutes into the jog and feeling very comfortable and it was about 140 so I thought I would try to keep it at that. This meant that at times I had to slow myself down even further or it was going up. I didn't always manage to keep it at 140, especially towards the end of the run. My overall pace and distance was slower than last time as a result. I have just checked what my "fat burning" heart rate should be online and it should be way lower apparently! I think the only way I could have go try heart rate lower would have been to stand still! I must be very very unfit. Any thoughts?

Wiifit, Harry who posted earlier on in this thread had a similar experience. She went into more detail on a couch to 5k thread. Here:

www.mumsnet.com/Talk/exercise/3271712-Couch-to-5k-will-I-actually-die?pg=1

I myself, do not run with a heart rate monitor but have noticed running on carpet with bare feet is significantly easier. So you could see what it is like running somewhere with a soft landing. Your muscles do not have to work as hard to neutralise the shock. Anyway as your muscles build up and get stronger it would make sense you will not have to work as hard.

I have done 2 more runs since I last posted. One indoor for 45 minutes (I could have kept going for longer but had stuff to do) and my regular outdoor run for 27 minutes. I am finding my outdoor run is starting to get easier and my calves are not burning as much or for as long.mi love getting out before 7 o'clock as the air is beautiful and cool which is so refreshing in this heat.

'Fat burning' heart rate is just resting heart rate really. I can't get on board with the idea that heart rate shouldn't be in cardio zone while running! You might as well be walking. Low cardio zone seems the best.

Wiifit, I think there will be many people with your fitness levels. My own are probably similar, I just don't have a HR tracker. Hiroaki Tanaka says that many people start slow jogging at slower than walking pace to achieve Niko Niko running. I was simply pleased when I started that the technique allowed me to run because I could not at all before this without ending up puffed out and wheezing. My aim was to become active rather than sedentary. Which I am now. As for improvements and progression I am finding it happens naturally as it all gets easier. I find I want to run for longer inside and I am zoning out better outside instead of thinking about my burning calves! Later on, I might add a few sprints or an extra loop if I am feeling energetic. Or if I want to keep the same form I might add weights in a back pack.

That would make sense, Harry. Although I think some people's resting heart rates are slower. I know mine will race quite easily if I am stressed for whatever reason, unfortunately. It's part of the reason I don't track it myself.

I do know years ago when I was cycling all the time and I had an ECG on a cycle done on a college open day they were amazed how apparently fit I was. Thing was I cycled all the time then. To school 3 miles away, after school to my friends in the next villages, all day at the weekends. I think mainly I was pretty efficient at cycling. The relevant muscles didn't really have to try much. Unfortunately sciatica in recent years put a stop to that.