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

Thank you 🙏🏼

Do you guys wear sandals also?

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! 😂😣

?

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

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

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

Thanks 🙏🏼 I'm wearing vivobarefoot Achilles sandals

Oppo+

Thank you. I was wondering that as well!

That's great to hear!

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.

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

They're minimalist running sandals

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.

@@johnmetcalfecoaching thank you for the information.

@@johnmetcalfecoaching That's the way.

left/right = 2

@@johnmetcalfecoaching Many thanks, all the best

That's good to hear

Thank you, I'm glad you enjoyed it.

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.

@@johnmetcalfecoaching Thanks!

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

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.

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

How?

@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

@@eventhorizon3117 Improves yours, maybe, not mine.

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

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

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

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.

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

@@johnmetcalfecoaching thanks John

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

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

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.

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!!

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

@@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.

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.

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

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

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

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

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.

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.

@@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?

@@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!

Nope

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

Personally, I wear minimalist shoes

In this video I am running in sandals

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

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

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

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

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

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.

@@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.

113 bpm is heart rate

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

Vivobarefoot sandals

Smile 🙂