ProsoStride

Niko-Niko slow jogging and brisk walking - live cadence cues keep you in the smile-pace zone. New: height-aware targets from peer-reviewed research.

Another running app? Not really. No leaderboards. No "personal records". No coach screaming at you to crush your zone 4.

ProsoStride is built around a quieter idea: run and walk slow enough to enjoy it, and the benefits show up anyway. The Japanese call it Niko-Niko - "smile-pace". You jog or walk at a cadence you could keep up while having a conversation. Practised consistently, it's kind to your joints, can help lower blood pressure, and supports steady, sustainable weight loss.

The trick is staying at that pace. That's what ProsoStride does.

NIKO-NIKO CADENCE - THE MAIN EVENT Your iPhone listens to your steps and gives you live audio nudges when you drift out of your target cadence band. Walking, you hover around 110 steps per minute. Slow jogging, around 175. Both numbers are personalised to your age and (optionally) your height, using peer-reviewed research, not a guess. Then they're yours to tweak - slide them where they feel right and the app respects that.

JUST AN iPHONE IS ENOUGH Cadence guidance works with the iPhone alone. No watch required. Pop the phone in a pocket or armband, plug in earbuds, and go.

PAIR AN APPLE WATCH FOR HEART-RATE ZONES Add a Watch and you unlock the second mode: the original Niko-Niko heart-rate zone. The classic formula (138 minus half your age) plus a tight band around it tells you, in real time, when your effort is exactly where it should be. Audio cues for "above zone", "in zone", and "below zone" - configurable, mutable, yours.

INTERVAL TIMER, FOR THE DAYS YOU FANCY ONE A clean prepare → work → rest → cooldown timer with haptics on the Watch and a phase-flooded screen on iPhone. No shouting coach.

REVIEWS, ROUTES Every workout lands in HealthKit alongside the rest of your fitness data. The in-app history shows distance, duration, average cadence, average heart rate, and the GPS route on a quiet map. No separate account, no separate cloud.

EVIDENCE-BASED, NEVER PRESCRIPTIVE The cadence math is grounded in real research: • Tanaka's slow-jogging band (170–190 spm) • Burns 2019 stature coefficient for height-aware running • Tudor-Locke / McAvoy CADENCE-Adults walking heuristics • Niko-Niko HR formula (Tanaka, validated against HRR) None of it is a rule. Every slider is an honest suggestion you can override.

PRIVACY Workouts go into Apple Health. They sit on your device, encrypted by your device, included in your iCloud backup if you have one. ProsoStride does not run servers. Your data is not collected, sold, mined, or shared. There is no account to make.

ONE PURCHASE, NO SUBSCRIPTION Pay once. Use it forever. No "Pro tier". No trial that auto-renews. No ads.

ProsoStride is from prosoche.co - the same shop that makes ProsoPlate (the mindful eating app for people allergic to diet apps). If you've used ProsoPlate, you'll recognise the philosophy: build awareness, trust the body, skip the willpower theatre.

Walk steady. Run kind. The benefits will catch up with you.

Privacy Policy: https://prosoche.co/privacy/prosostride Terms of Service: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/