Origins
The NikoNiko running method was developed by Hiroaki Tanaka, a Japanese exercise physiologist and professor at Fukuoka University. “Niko niko” (ニコニコ) is a Japanese onomatopoeia meaning “smile” or describing a smiling face. Professor Tanaka introduced this concept as a simple, intuitive way to help runners find their optimal aerobic training pace without requiring heart rate monitors or complex calculations.
Tanaka’s research demonstrated that running at a pace comfortable enough to maintain a genuine smile correlates closely with the aerobic threshold-the intensity at which the body efficiently burns fat for fuel while building endurance. This insight made heart rate zone training accessible to everyday runners through a single, memorable guideline: if you can smile while running, you’re at the right pace.
The Problem This Solves
Many runners push too hard, leading to burnout, injury, and abandoning the practice. NikoNiko offers a sustainable approach based on running at a pace where you can maintain a genuine smile.
The Science Behind It
Connections to:
- MAF (Maximum Aerobic Function) training
- Zone 2 training principles
- Parasympathetic activation through nasal breathing
The Framework
The NikoNiko approach integrates:
- Heart rate awareness
- Breathing patterns
- Subjective effort perception
- The “talk test” and “smile test”
Integration with ProsoStride
How the ProsoStride app supports NikoNiko practice through:
- Real-time heart rate feedback
- Audio cues without interrupting content
- Pace guidance
How to Practice
Building a sustainable running habit through mindful movement.