Niko Niko: Slow Jogging 180

Running Metronome & Cadence

Only for iPhone

Free · In‑App Purchases · Designed for iPhone. Not verified for macOS.

iPhone

Slow jogging without pressure: a 180 metronome and a daily goal in minutes, not distance. Everything stays on your phone - no account, no ads, no tracking. Niko Niko helps you run gently and regularly - at a pace where you can still chat, with a smile. What counts is time and rhythm, not speed or distance. WHAT IS SLOW JOGGING Slow jogging is a gentle way of running, based on the method developed in Japan by Prof. Hiroaki Tanaka. Short, quick steps at around 180 per minute, landing on your midfoot, an upright posture and niko niko pace - a pace at which you can talk without getting out of breath. In Japanese, "niko niko" means "with a smile". WHILE YOU RUN • The metronome always beats at 180 steps per minute - on every step, or on every other step if you prefer. You can also run with no metronome: cues then come as vibrations. • Cadence is measured by your phone's motion sensor. Your phone in your pocket is enough - no watch needed. • Running and walking are counted separately - running time goes toward your daily goal. • Auto-pause when your steps stop. • Time keeps counting with the screen locked, and your running time shows on the Lock Screen. • Large, readable text and dark mode. YOUR PROGRESS • A daily goal in minutes - collected from one run or several during the day. • A weekly chart and a streak of weeks with a run. • A Journal with the full course of every run: rhythm chart, GPS route (if you turn it on) and, with a heart-rate sensor, a heart-rate chart. • Add runs by hand - for example when you left your phone at home. • A run card to share: time and rhythm, no speed or distance. • Save a workout to the Health app - only when you ask for it. • Siri and the Action button: "Start a run in Niko Niko". LEARN Short articles about the method: from three basics (midfoot, posture, niko niko pace) to cadence and when to ease off. Read at your own pace - you can always come back to them. PREMIUM For free, you run in rhythm. With Premium, the app listens to how you run and guides you further. A one-time purchase, no subscription. Supports Family Sharing. • A metronome that goes quiet - when you hold 180, the ticking fades on its own and comes back when you drift. • Rhythm check - a tap or a word when your rhythm slips, no need to look at the screen. • Spoken coaching - a voice in your headphones: praise for a steady rhythm, encouragement, your daily goal, when to switch to walking. • Voice report - every 5 or 10 minutes, a voice tells you your running minutes. • Heart rate and the niko niko guard - heart rate from a chest strap, armband or watch broadcasting it over Bluetooth. When it goes above your limit, you'll hear: switch to walking. • Technique focus - before a run you pick one element of technique; afterwards you rate just that one. • Learn by listening - 12 chapters introducing slow jogging, read in your language, in a male or female voice. • Export your full history - a ZIP with CSV, JSON and GPX files, plus a ready-made prompt for analyzing your runs with any AI model. PRIVACY Your runs stay on your phone - we never see them. There's no server, no account and no sign-up. No ads, no analytics, no tracking. On the App Store, the app is labeled "Data Not Collected". REQUIREMENTS iPhone with iOS 17 or later. A heart-rate sensor is optional and connects over Bluetooth. Route recording needs location permission. Available in 10 languages: English, Polish, German, Swedish, French, Italian, Spanish, Portuguese (Brazil) and Chinese (Simplified and Traditional). This app is not medical advice. If you have a chronic condition, talk to your doctor about running.

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You can now edit a run you added by hand: change its duration or time. The entry gets an “edited” label, and you can always restore the previous values. Plus small text and layout fixes suggested by our first runners.

Version 1.3

The developer, MICHAL WOJCIECH PRONOBIS-PRONSKI, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

  • Data Not Collected

    The developer does not collect any data from this app.

    Privacy practices may vary, for example, based on the features you use or your age. Learn More

    Accessibility

    The developer has not yet indicated which accessibility features this app supports. Learn More

    Information

    Seller
    MICHAL WOJCIECH PRONOBIS-PRONSKI
    Size
    135.6 MB
    Category
    Health & Fitness
    Compatibility
    Requires iOS 17.0 or later.
    • iPhone
      Requires iOS 17.0 or later.
    • Mac
      Requires macOS 14.0 or later and a Mac with Apple M1 chip or later.
    • Apple Vision
      Requires visionOS 1.0 or later.
    Location
    This app may use your location even when it isn’t open, which can decrease device battery life.
    Languages
    English and 9 more
    • English, French, German, Italian, Polish, Portuguese, Simplified Chinese, Spanish, Swedish, Traditional Chinese
    Age Rating
    9+
    In-App Purchases
    Yes
    Copyright
    © 2026 Michał Pronobis-Proński
  • Developer Website
  • Privacy Policy

    • Supports

    • Family Sharing

      Some in-app purchases and subscriptions may be shareable with your family group when Family Sharing is enabled. Learn More

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