NIKO NIKO RUNNING

Niko Niko Running
Also known as slow jogging.
It was made popular by the late Dr Hiroaki Tanaka.
Niki niko means 'smile' in Japanese.
Exercise notes:
Running intensity heart rate (bpm) = 138 - (age/2)
Eg: I am 49y so my intensity should be:
138 - (49/2)
= 138 - 25
= 113 bpm
Or the intensity you can run with a smile :-)
My new book Reclaim Your Vitality can be found here:
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/ johnmetcalfecoaching

[@dw5523]

Just started running with my wife. This got to me right on time. Puts a new spin on the concept of slowing down to go fast.

[@oldnatty61]

Do you guys wear sandals also?

[@misfit2022]

The first few mins of this are especially good. I have noticed when I slow I tend to go up on my tip toes, as I have a naturally long stride length, but here I see even slow you are landing mid foot. It’s not easy to see on a lot of other videos. I try to land mid foot but my foot rolls in which is frustrating but my physio mentioned slow running to give my right foot a rest. I will have to try landing mid foot with a shorter stride length.

[@oldnatty61]

Damn!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! That's some profound shit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[@keneticchannel]

This video and ones like it helped get me into running in general. This is a great place for beginners to start. I occasionally drop to this pace when I'm tired on a run rather than walk or rest, though I now run about a 26-min 5k. But lots of "niko niko" running helped get me there!

[@robertloader9826]

I can do this for app five minutes and I’m exhausted! I’ve not ran in 35 years though and have started today! I’m a loooong way from 5K! 😂😣

[@oldnatty61]

?

[@jmdrummer7]

This is awesome, can't agree more with going off of feeling to find your pace. I've been running for two years and after reading many articles, books, and watching videos I think I found my happy place.

[@stevebuddha8172]

I'm glad you have found your happy place in terms of running pace :)

[@simonrankin9177]

I agree its about the feel rather than numbers etc....

[@NyxLevel]

What an aesthetically pleasing video

[@johnmetcalfecoaching]

Thank you 🙏🏼

[@barryward6632]

I love this video. At 76yo, I am now a committed sandal wearing slow jogger. An Aussie - I ahve done some running in lanes in the UK and I recall the wild Garlic as in your video

[@johnmetcalfecoaching]

Thanks Barry I'm glad you enjoyed it. The smell of the wild garlic is awesome

[@stevebuddha8172]

Thanks for sharing. Nice scenery, good for those who like to run in quiet areas

[@barryward6632]

What do you think your cadence is for this easy enjoyable run? - looks like around 165 BPM to me. This is what I seem to fall into when I want to run very easily , smelling the roses along the way. I can run at higher cadences - but I start to feel more "stressed" more "deliberate" - this slowish cadence feels nice and easy for me, could do it almost "forever" - but of course it is very slow.

[@minoei4384]

Thank you so much for posting this video. They way you jog makes me smile. I used to run a lot. Now cause of many stress my cortisol is very high. When I run a few km my hear rate goes sky high and next day I'm exhaused and sleep whole day. I'm going to try this. Hope my heart rate stays under 140 bpm. Take care you all and keep smiling😀

[@johnmetcalfecoaching]

Thank you, I'm glad you enjoyed it.

[@lindaolson3596]

I love niko niko...I am a 76 year old female. One hour of niko niko is wonderful.

[@johnmetcalfecoaching]

That's great to hear!

[@Thiaghen1]

I began it today and liked a lot! The calfs burned, but I think that is because a lack of habbit.

[@kayeashton2818]

Love your smile!

[@Bartman259]

Keep moving and enjoy❤

[@theo9845]

Hi John, I've been trying for about a month, the ''on the spot'' running technique, for about 35min. Amazingly great workout! I'm rather confused though with the pace, or speed at which one sets the metronome. Some of the coaches on this programme, recommend to set the pace at 180 bpm, a pace that I have been using and which, I must admit, has me wandering if what I'm doing is right. I'm 68 years of age and I find that pace, and running on the spot relatively okay. However, I haven't tried an outdoor run at that pace, it remains to be seen what the outcome will be or how wide my smile will be. If I use your calculation above, in setting the intensity of heart rate (bpm) it results in 104 bpm. Is it right? Alternatively, if I calculate with 180 as the standard it results in 146 bpm. That probably will be a lot easier and certainly will put a smile in my face. Nevertheless, I'm uncertain as to which of the two measurements, I should be using as a standard. Please do help me with this conundrum. Thank you in advance

[@johnmetcalfecoaching]

Hi I'm glad you like the video. I think there is some confusion between heart rate and foot-strike rate. The 138bpm - (age/2) is an equation for calculating heart rate and determines maximum running intensity (very low for niko niko running). The 180 is foot-strike rate per minute and is the running cadence (relatively high compared to other styles). It results in a slow run with lots of steps. I hope this makes sense.

[@theo9845]

@@johnmetcalfecoaching Thank you for replying, now it does make sense. Indeed I have confused the numerical values that of heart rate and foot stride.

[@eventhorizon3117]

This really works.

[@oldnatty61]

How?

[@eventhorizon3117]

@oldnatty61 very slowly but surely it improves ur aerobic base and with that u can do speed work or intervals or longer runs. If u just do this, it will take a long time

[@oldnatty61]

@@eventhorizon3117 Improves yours, maybe, not mine.

[@eventhorizon3117]

@oldnatty61 it works but takes time. Useful if u r injured. Helps maintain base fitness

[@oliverrietz2705]

It's actually harder to run slow as faster.

[@thomasstewart7789]

Just did 6.6 miles today slowly, I really enjoyed those miles. 😁

[@johnmetcalfecoaching]

That's good to hear

[@melciadsouza8538]

Sooo nice!

[@sandypiltch1206]

Thank you! :)

[@giant072]

Hi, this video is great, however, as per "misfit" comment below, I have noticed that your stride is short from the beginning ( its look very relaxed and floating) of the clip filming from the backside, later its look wider filming about 0.22 mins and more wider before you reach the tree...I am interested the way you run/jog, thus would you please explain how the strike whether heel, midfoot, forefoot. Thanks

[@goblin_kaplak]

Niko Niko niiiii

[@Zerpentsa6598]

Slow jogging is the way to go.

[@johnmetcalfecoaching]

it certainly is!

[@barryward6632]

To run as easily as this, you need to be able to breathe only through your nose. I f you have physical problems doing this, then just see if you can do it for short periods during the run .

[@quackknight9298]

Great video, saw lots of people doing this when I lived in Japan! Wondering what sandals are you wearing here?

[@johnmetcalfecoaching]

Thanks 🙏🏼 I'm wearing vivobarefoot Achilles sandals

[@tonychen3564]

Oppo+

[@ackamack101]

Thank you. I was wondering that as well!

[@JanetG-wk8yp]

I’d trip and fall if I wore sandals

[@nelly9538]

Girl, I said the same thing. Even walking I would trip and fall in those sandals 😂😂😂

[@cocodu2272]

And bits of wood or stones stuck between.my toes😜

[@Crossendurancerunning]

Hi Coach, this style of running looks really graceful and effortless. I'm considering starting myself. Wondering does your cadence drop quite bit doing this? Does it have any additional impact on the ankle joint? I tend to have Achilles pain sometimes.

[@johnmetcalfecoaching]

I've found my cadence actually increases (between 160 - 180 footstrikes/min). This is because my steps are short thus reducing my stride length. Personally I have found the impact to be reduced, but I cannot comment on your previous injuries.

[@Crossendurancerunning]

@@johnmetcalfecoaching This is really helpful, thank you for replying. I'm going to start with this once a week.

[@andyfaden]

Hello John - When you talk about cadence of approx 180 per minute, is that foot falls per minute, eg left/right = 2, or left/right = 1 ? Many thanks.

[@johnmetcalfecoaching]

left/right = 2

[@andyfaden]

@@johnmetcalfecoaching Many thanks, all the best

[@hadithkamaruddin4657]

Nice

[@arturosanchez4835]

Very nice indeed, it looks that you really enjoy your jogging, thank you to share your video

[@GSskiracer]

Thanks for the video John, my question is, I've been slow jogging for about a year, I'm over 70, I ran chi and c25k before, my cadence is 120-125 spm, should I be trying to move this up towards 180, I don't plan on racing, my heart rate is around 100 and my stride is 24" but shortens if I up my cadence, I know, do what feels right and smile, everyone is different etc. I just can't seem to find the answer. thanks Niko niko

[@johnmetcalfecoaching]

Hi I'm glad you like my video. You are correct with 'eveyone is different' - if your current style is not causing any issues it sounds like you're doing just fine 👍 Again you are correct - if you up the cadence your stride length will shorten - this is the bit that often feels awkward and is difficult to get used to in the beginning, but then becomes natural over time.

[@khaleedmohammed2879]

Over 70 and still running. You are an inspiration . Keep it up.

[@GSskiracer]

@@johnmetcalfecoaching thanks John

[@dna1238]

❤

[@deanhenry4668]

Great video John, I started slow jogging, and I really enjoy it, much easier on my body, how far and how often do you do this? Thank you for all the great things that you do, looking forward to more of your great videos.

[@johnmetcalfecoaching]

Hi Dean, thanks for the kind words. I simply integrate slow jogging into my week as and when I can. I go off how I feel, how much energy I have and how much time is available. From as little as 2 miles to more than 10. I find it restorative and not depleting.

[@deanhenry4668]

@@johnmetcalfecoaching thank you for the information.

[@elephantintheroom5678]

@@johnmetcalfecoaching That's the way.

[@SRobinson1485]

So can I ask about the pace you mentioned. 138 minus half your age is that Heartrate or Steps per Minute? Can you let me know which please

[@bkkkk10]

Dear John, Thanks for posting a great video. Can you pls let ys know some shoes which we can buy for slow jogging.? Would be really helpful.

[@johnmetcalfecoaching]

I don't there are specific slow jogging shoes, personally I prefer minimalist running shoes and in the video I am wearing running sandals.

[@frankperry569]

@JMC .. . What kind of running shoes are you using .. . An do you have articles you can reference me to read on the subject .. Please ..

[@johnmetcalfecoaching]

They're minimalist running sandals

[@tonyfox25]

Is this recommended for people with knee injuries?

[@SRobinson1485]

Hi there can i ask if your running at your Niko Niko pace how long would you complete 5k in

[@johnmetcalfecoaching]

Hi, I am not sure as I don't time my Niko Niko runs - if I did I would probably get competitive and try and go faster which is what I'm trying to avoid!!

[@SRobinson1485]

@@johnmetcalfecoaching no problem i just wondered how long youd take to do a 5k slow run just to give me an idea

[@patrickokeeffe4787]

@@SRobinson1485 Doing the niko niko style, I do 2 miles in 20 mins approx. Like John, I don't time myself...I know from the data that comes off my garmin watch afterwards. Although you can run in 5k events in this style, forget about running in them to be competitive....this is about running for fun and relaxation. Actually, you should end up feeling better physically and mentally after finishing your niko niko run than when you started out if you are running correctly.

[@tabithadorcas7763]

Please bear with me I'm not trying to overanalyze, but I'm coming from a dancer's mind so articulation of the foot, placement is really important for me to know. What's the movement of the foot where's the strike and the roll off? I've tried this at home using the "Slow Jogging" videos, and really liked it. This is something that I could do. Hope that makes sense. I just ordered your latest book as well ;)!

[@johnmetcalfecoaching]

Hi Tabitha thanks for ordering my book and supporting my work - it is much appreciated. There's a section in the book on running style.

[@tabithadorcas7763]

@@johnmetcalfecoaching Thanks!

[@leiflala]

Hey mate, I have an issue where my calves and the top of my feet get sore / tired when attempting to jog like this. It's my technique wrong?

[@dobbynp]

maybe it's doing too much too soon. Takes a while for the body to get used to running on the forefoot!!!

[@dobbynp]

@Jog-Walk-Bike-4Life yeah I'm sure you're right.

[@Wildearthyoga44]

Hi John, I used to run more in my younger years and now feel called to get my body moving again, although when I run I get painfully itchy all over and it really puts me off, can you advise? Thank you for the video, I really enjoyed it, inspired me to relax!

[@johnmetcalfecoaching]

Hi Lisa, I am pleased you enjoyed my video. I've never come across your itching experience before, I'd recommend you check with your doctor just to be on safe side. Please let me know how things go. Best, John

[@joelouden6592]

That itchiness you're experiencing is normal for many people who are new to steady-state exercise. It's caused by your body rapidly warming up from the inside out and the rush of blood to the capillaries in your deep skin layer. It's almost a histamine reaction. It tends to happen to middle-age and older rather than in those less than around 30. It will diminish and go away as your skin gets used to the flushing/rush of heat and blood from exercise. You may find that easing into your runs with a walk/run mix will warm your skin up more gradually and reduce the sudden rush of blood to the surface from your body's natural cooling mechanism overreacting to a new activity.

[@VickiKech]

@@joelouden6592 I have experienced that feeling on occasion and your explanation makes sense. I am older. It does go away.

[@Brumiani]

Very interesting. How fast to run? Per example, 7 minutes per kilometer (circa 8,5 km/h) it is viable with this technique, or more faster? Thanks¡¡¡

[@johnmetcalfecoaching]

When I niko niko run I don't record my pace. It is just a little quicker than walking

[@Brumiani]

@@johnmetcalfecoaching I see. Thanks for info!!!

[@joelouden6592]

No matter how slow I run (about 4.5 mph) my heart rate is over 150 by just 1/4 mile. I can walk 4 miles at almost that same speed (4.3 mph) with my pulse never getting over 130. I see no point in using a far more difficult method of covering distance at the same speed as walking.

[@Mugen123456789]

I was in a similar situation months ago. 4.5 wasn't as slow as I kept telling myself it was. I did slow jogging at 3 mph (I was recommended 2) and slowly brought up my speed by .5 each week and eventually the higher speeds felt as easy as the lower speeds

[@PLANETWATERMELON]

@@Mugen123456789 exactly. You get faster as you get better at doing the movement pattern.

[@barryward6632]

Sorry Joe - but you are not understanding why we slow jog at a walking pace. It has nothing to do with improving the resultant pace - but the resultant HR increase above your walking HR is exactly what we are seeking - plus we are running with the resultant physical benefits of that.

[@joelouden6592]

@@barryward6632 I fully understand. I'm an Exercise Physiologist and have been for decades. It's just that at my height of 6' 2" running so slowly that I'm actually jumping up and down more than moving forward seems ridiculous. I just run at my usual 6 mph pace and let my heart rate do whatever it wants to and gauge my effort on my breathing.

[@IrishJJ27]

Is it safe to run like this 5 -6 days a week?

[@johnmetcalfecoaching]

Difficult to say John without knowing your training and health history. I find Niko Niko running the most joint friendly form of running and I personally don't have any issues running on consecutive days.

[@toratora9009]

How long should you run in this kind of running. i never get that answer

[@johnmetcalfecoaching]

Like other types of running there are no fixed rules on how long you should run for - it depends on your personal circumstances (such as your goals, health and fitness status etc). I have just got back from a 30 min Niko Niko run.

[@toratora9009]

@@johnmetcalfecoaching i ran 11.07km in 1hr 42mins. I ran slow and consciously. feel great. am I on the right track doing this once a week or does it need to be done more often?

[@johnmetcalfecoaching]

@@toratora9009 well done, it seems like you're enjoying it. Once again frequency is down to what you want to get out of it. Personally I run anywhere between once and four times a week. If you stop looking forward to it, you're doing too much!

[@jayasatpathy8535]

Can you add some audio for niko niko running

[@johnmetcalfecoaching]

Personally I don't like listening to audio when I run - I find it distracting. I know others who enjoy listening to audio, so I guess it is personal preference.

[@aimansyahmiaimanharyadi6386]

👍🏻👍👍👍🏻👍👍👍🏻👍👍🏻👍👍🏻👍😁😁😁

[@stevengersdorff6377]

how close is this to what is called a "double-time march/trot"

[@nickmarrugo3811]

What shoes 👟 are you wearing

[@johnmetcalfecoaching]

Vivobarefoot sandals

[@dronemonkey2038]

Heel striking?

[@johnmetcalfecoaching]

Nope

[@SM-wr9nb]

Slow running in Birkenstock...

[@roslanadenan5135]

What shoes you wear in this video

[@panicosvasiliou4914]

I didn't measure your cadence but it looks much faster than 113

[@johnmetcalfecoaching]

113 bpm is heart rate

[@MoonQueen1010]

I agree with Panicos. You said 138 minus half whatever your age is?

[@wisit56]

Could you pls.suggest kind shoes that match this kind of jogging.

[@johnmetcalfecoaching]

In this video I am running in sandals

[@kawal65]

Would zero drop running shoes also work like Vivo Barefoot or Xero Shoes?

[@johnmetcalfecoaching]

@@kawal65 I often run in vivobarefoot running shoes - the sandals in the video are vivobarefoot

[@TomFaulkenberry]

Kat Walter yes! I do this daily in either Luna Mono sandals, Bedrock Cairn sandals, or Xero Prio shoes. The variety is nice :)

[@MoonQueen1010]

I’m curious what cadence I should aim for for slow jogging? How many steps per minute please? I have tried it and I feel like anywhere between 165 and 170 feels good, but is there a right and wrong cadence?

[@MoonQueen1010]

OK so I see that you suggest 138 minus half my age but that would only be a cadence of 113, that sounds awfully slow, much slower than in the video

[@johnmetcalfecoaching]

@@MoonQueen1010 The 138 minus half age refers to target heart rate. I find my cadence is usually around 180.

[@ismudger]

I’m looking to use US army cadences at 180 bmp to do this. Not as relaxing maybe, but I need the motivation to move that it gives me.

[@jayasatpathy8535]

What shoes are best for nico nico running?

[@johnmetcalfecoaching]

A far as I know there aren't any specific niko niko shoes - I just use my normal running footwear

[@h.crespo4636]

What kind of footwear can I use for slow running?

[@johnmetcalfecoaching]

Personally, I wear minimalist shoes

[@SRobinson1485]

Whats Niko Niko mean

[@johnmetcalfecoaching]

Smile 🙂