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!

Meant to be 24 degrees tomorrow at 0900, I’m going to melt at this Parkrun plus my one is really exposed to the sun.

Don’t care if I clock 60mins. Must. Not. Expire.

@slowrun this thread has spurred me on and I went for a run for the first time in a few years today. I did C25K years ago and regularly did a 7k run. I was never particularly fast though, and a variety of injuries combined with a job that didn't really allow me to heal properly meant I gave it up.

My weight is the highest it's ever been but I find it hard to do extra on top of my daily dog walk, so after reading this last night, I had a go today. Seriously confused the dog though! I concentrated on landing properly, didn't feel too slow but I clearly was, as even mostly jogging it took me 55 mins to do 5k, though I did walk some parts, and stop for the dog to have a river swim. I feel amazing and can't wait to go out again.

Verbena, I think Niko Niko is much lower impact if you think that would help you. I have mentioned before my Fitbit thinks I am exercising on an Elliptical when I am actually running Niko Niko. Maybe try it tentatively for a short time to see how it feels?

Paul, I hope it goes well! Wishing you all the best!

mimi, fantastic! Welcome to the pack! And your dog will get used to it, they are quick learners!

@slowrun low impact sounds good. Gynae and physio are both supportive of me starting to run again on the grounds that the benefits to my mind and body will outweigh the further knackering up of my pelvic floor, so once it’s a bit less hot I might have a tentative go.

Good idea, Verbena and if you happen to wake up early it's lovely and fresh before 7 am.

My 10 month old thinks morning is 5:30am. However, he also thinks my boob needs to be within eating distance, so I suspect I won’t be out running. However, we shall see!

Aw, I remember those times, Verbena. Maybe if he settles after an earlyish feed, you never know.

Went for another early morning run at 6.20 am this morning. Lovely and cool out after a humid night! I'm really beginning to enjoy this.

Then when DH and DS went out decided to do an indoor run just because I could and I like getting the Fitbit data! Also means it is easier to get a calorie deficit. I do want to really lose weight I'm hoping it might make my back less stiff with less heft to move about.

I wish I'd gone out at that time. I meant to leave at 8, but closed my eyes again. Oops. Did 5k at 10.30, and it was bloody hard. Feel amazing now though.

That's great mimi! You've certainly got good endurance, I practically melt in the heat!

It's through woodland, so a bit of shade helps. Plus the whole place smells amazing, so that's good on the feel good factor too. I'm more of a winter soul generally, but summer sure does smell glorious.

Sounds lovely, mimi.

I've been doing it for a week. I'm finding it extremely difficult to run that slowly, very uncomfortable and almost impossible to keep to the prescribed heartrate. I've decided to float up to my MAF rate, which is a bit closer to the speed I naturally want to run at and see if that feels any better. I think the calf and leg soreness that comes from running with the brake on is worse because I run in very low profile shoes.

Oh, maybe, Alberta. My DH said he could feel his calves burn a bit when running with me. Mine did to start with, running outside, but feel ok now after 4 weeks. But you sort of expect that as a beginner.I don't run with a heart rate monitor, though. I just make sure I could hold a conversation, breath wise. I think there probably will be a happy medium somewhere speed wise with you. Running at your MAF rate to see how that feels, I think is a good idea. Niko Niko is supposed be about 'running with a smile', I think it's all about finding a good comfort level. The other thing you could do, I suppose, is to try short intervals, inter spaced with walking or faster running, to allow your calves to build up and then recover.

Tanaka says to concentrate on technique, running upright with a forefoot strike. I know I run less upright than ideal and tend to land on my full foot, so I’m going to work on that. My 5k time at niko pace this week was around 37 mins, against my usual time of around 28/ 29 mins.

Regarding upright, I think it matters where you are leaning, Alberta. Tanaka talks about the back being straight. I think, though, when you compare the technique to 'Chi' running forefoot strike, straight back but leaning forward at the ankle to create forward momentum it would seem that the form is similar. Yes, I would expect you to be significantly slower than running pace where you are concentrating on maintaining a the greatest speed you can over a given distance.

Just been watching this. The technique looks similar to Niko Niko to me.

Hi, I have just done my second run in the couch25k programme, having never run before. I do no exercise whatsoever and have just started a diet to lose some weight too.

My first run was awful, I was actually purple when I got home and I drank so much water while I was running. Today I used the Niko technique and it was really enjoyable! I had seen this thread a week or so ago when building up to start running and I’m so glad I tried it today. And I didn’t feel silly because I also told myself I clearly look like a pro 😅 looking forward to my next run much more now.

That's great, Titsalina. I think it really makes running fun too.

Another example of what it looks like.

Here

Hi Everyone, I think I might give this a go. Maybe just around the house later :)

Thanks for this OP.

I've started and given up on C25K so many times, eve day 1, week 1 I've struggled and last time had to skip the last 2 runs on day one. I've never gone past week 2 because I find it such a struggle. I can't catch my breath and always finish a run with hip pain.

I braved the gym on Monday for the first time in over a year and did the full day 1 for the first time ever non stop, just using a forefoot strike, shorter stride and slightly bent knees and it was comfortable!! Also I ended without any pain at all, neither of which ever happen.

I'm going again tonight to do day 2.

My issue is my heart rate. My resting Hr is usually 90 and even during a moderate walk it'll be up around 130 easily. I think the highest it got on Monday was 168-170! It did settle in the recovery walk periods to 130ish, but how can I get this down?

So I just did 20 mins round the house. Fitbit said my heart rate was average 125 bpm and I burnt over 200 cals. I wasn’t out of breath but my legs felt like jelly. Does it sound like I’m doing it correctly?

sazreed, hi! That sounds great! Your legs are probably just tired. You could try a bit slower to see if that makes a difference.

Gunty, great that you can run comfortably! I think with the heart rate I would concentrate on being able to run whilst talking comfortably. Added to this you can start with intervals running and walking like you do with C25K. Hopefully as you get fitter your heart rate should come down.