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!

Thanks Slowrun and Harry. I too was thinking that it can't actually be bad to be in the cardio zone if that is what my body is naturally doing! I am hoping to just see either an improvement in heart rate over time, or a faster pace with the same heart rate. Which ever feels more natural to me is fine!

Meant to add - I live in central London in a flat. Definitely can't run inside as no space! I run on local roads. The nearest park is quite far so I really don't have a choice about surface unfortunately. I am concentrating hard on technique though.

Sounds like you've made a really great start with the running now, Wiifit. I, personally, think the main thing about trying this technique is that it makes running more manageable and not so much of a chore. Which will mean it is easier to stick to. Paying attention to technique and not pushing yourself so hard you achieve burnout is not to be sneezed at either. It's really freeing to be able to exercise at your own pace and it be validated whether that ace is slow or faster.

Thanks! I think for me actually, the biggest benefit will be lack of injury (I hope!). I was a runner previously and did C25K and ran regularly. But it killed my knee. Every time I have restarted, I end up having to stop. Hence the interval fast walk thing I was doing instead. So if this allows me to continue running, I will be thrilled!

I went for a fast run today. It was interesting. Pace wasn’t too different from before I started Niko running. I definitely found it easier than I used to. I did notice though that I had reflux, pain where I have a big bruise..I don’t get them Niko running!

The article linked at the top of the thread suggest that certain hormones are released when you Niko run that don’t happen when you fast run or walk, hence it saying it’s better for you. I’ve been doing my SW way of eating again along with Niko running and I think I’ve lost weight - will check when I weigh in tomorrow.

Wiifit, ooh hopefully the Niko technique works out better for your knee. I've a nasty habit of twisting mine when I sit with my legs up. I have to really consciously stop myself. I notice any aches more when I'm walking for long periods of time rather than running, though. I've been looking up exercises to support the supporting muscles.

Faith, that's interesting your faster running has got easier. I do wonder how I'll have the mental strength to want to push myself ever after experiencing enjoyable running with the Niko Niko. I too want to lose weight. I've just started this week halving my meal portions from what I usually eat. I chose this because I think the food I eat is pretty well balanced nutritionally. It's going well so far. Don't really feel any hungrier. I suspect it is the psychological experience of sitting down for a meal that I crave as much as the food.

The thing with the heart rate is that right now you will be slow at that level (which is fine, speed not what it's about) but keep it up, even for a few weeks and you will be running faster but still with a lower heart rate. My 'resting' heart rate is about 45bpm so to move up to 140 for a run is obviously going to burn more fat. At first I struggled to keep below 150 but now it's easier. It does all depend on your own body though so sometimes it's better to run to 'feel'.

Sorry, 'feel' generally being a pace at which you could comfortably hold a conversation - which is often slower than you think.

Meh, I went out again. Did 1.85 miles in 36 minutes so a lot 19’19 pace! I really struggled to keep my HR down! I’m getting slower!

I think there still might be slower days, Faith. The hot weather also might have something to answer for. As far as I'm concerned running comfortably is an achievement!

I ran my outside run twice since last posting. Similar time, maybe very slightly faster but since I'm only talking about a minute it is difficult to tell. But I'm starting to really enjoy the outdoor runs now. And I've got my MP3! So ran with music all the way this morning! Loved that! 😁

That’s me just updated my parkrun details, it’s been shockingly long since I’ve done one, in excess of 18mo.

Last time I did it in 42m and that was with a calf that popped halfway round

Hope this time is a nice experience, even if it’s slow

Great, Paul! Hope it goes well.

I first read about this on another thread, but it has got me out and enjoying running (jogging) when nothing else has.

It's really motivating to be able to keep going for the whole distance.

That's great, Rosemary. I feel the same. Nothing could convince me to go running before I saw the Niko Niko clip and trying it out, in the house at first. I was amazed when I find I could keep going for half an hour and more. So I decided to bite the bullet and actually go outside for a run (in public!). In my fantasy world people just assume I'm a long distance runner...

Went for another run this morning. Indoors this morning as I got up late. Well, the bin men come today and I thought they might get in the way! Ran for 45 minutes, though, so not bad.

Third time out this morning. I have very heavy period and was very tired but wanted to make sure I got out and did it so tried to keep it slow and easy. It was fine. I am not exactly covering much distance in 25 minutes (about 1.62 miles at a pace around 15 min miles).

Same speed as me, Wiifit! I just tell any faster runners it is good to run slow as part of training!

Well my 3.7km route just took half an hour, not 25 minutes like last time. It is just so hot, I decided to walk in the uphill bit running with the sun in my eyes. Still enjoyed it, but that was hard work!

5k in 42 mins today but holy moly my HR was up at 180 at one point.

I have tachycardia and I find it tricky to “slow” my HR when it goes off but know what moves to make to prevent it happening; today was my first parkrun with no tachycardic episodes which may explain why I LOVED IT.

Next challenge; to work out how I remain at a lower heart rate and jog more as physiologically I’ve got an extra hurdle to leap than those who don’t have a crazy fast heart.

I’ve managed to get a charity place for my local 10k. I think I’ll only truly believe it when I actually get my race number. I have a chequered last with this 10k - I sign up but can’t do it! One year I hurt my foot, one year I had to work - most spectacular excuse was being admitted to hospital! But yes hopefully I will get it done. They’ve moved the start time to 9.30 instead of 11.15 because of the heat. Not expecting a PB but just hoping to get round it.

Well done to everyone who is continuing in this heat. I went out this morning and it was already well above 22 degrees C. I only managed 20 minutes instead of my usual 25. I really struggled with my heart rate. HOWEVER, I keep reminding myself that there is no way I would have gone out and done a "normal" run in this heat in the past!

I am also trying to lose weight and got on the scale this morning and have GAINED 2 pounds. I am not happy and I am assuming it is just the heat. Grrrrrr.

WiifitMama well done for getting out in this heat! Don’t forget you’ll be retaining water in the heat so try not to worry too much about weight. It’s worth measuring yourself too to see if you’re shrinking!

I did my 10k! Despite it being hot hot hot I beat my 10k time from 4 weeks ago by 1m 56 seconds!

Hi, can I join in please? I've just started doing this technique - I hadn't run for 2 years, after getting to week 7 of couch25k, and I thought this might ease me back into running!

I'm 'running' for 30 mins relatively easily, but I must be running really really slowly! 2k in 39 mins?? Is this too slow even for Niko Niko??

If your heart rate is in the zone then it's Niko Niko.

I love it cos it's just more enjoyable. I speed up and slow down a fair bit

Welcome to the happy little snail runners club

Welcome, Skyrabbit!

I've done 2 more runs since last posting. An early morning out door run lapping around a relative's garden for half an hour when we stayed at their house at the weekend and a 45 minute indoor run lapping around my living room and hall way today. Both enjoyable. My DH timed the outdoor run and I have actually got slightly faster which is amazing as I've not being trying to run fast at all.

Faith, fantastic! Great going especially in this heat!

Wiifit, yes, the heat has been getting to me too a bit. I like running best before 7 but getting up that early on a weekend can be bit of a challenge! Managed Saturday but not Sunday this weekend.

Paul, that's fantastic! Brilliant that doing the parkrun, Niko Niko style didn't set off your tachycardia!

Skyrabbit, no not too slow for Niko Niko. Hiroaki Tanaka says that Niko Niko running for many beginners will be slower than walking pace.