ProsoStride

Walk and run at your smile pace.

ProsoStride is your Niko-Niko companion. "Niko-Niko" means smiling in Japanese - the gentle, conversational "smile pace" behind slow jogging and brisk walking. Practised regularly, this easy, even effort is kind to your joints, good for your heart, and a sustainable way to build fitness without chasing speed.

The idea is simple: hold a steady, comfortable cadence and let your body settle into a rhythm it can keep. ProsoStride guides every step with live audio cues so you stay in your ideal zone - no need to keep glancing at your phone.

WORKS ON IPHONE ALONE
Cadence walk and run need nothing but your iPhone. Set a target rhythm (steps per minute) and the app nudges you with gentle audio when you drift too fast or too slow. A built-in metronome keeps you on the beat.

PAIR AN APPLE WATCH FOR HEART-RATE ZONES
Add an Apple Watch to unlock real-time heart-rate zones. iPhone and Watch work together to keep you inside your target window - perfect for keeping a slow jog genuinely slow.

WHAT'S INSIDE
• Cadence Walk & Run - match your steps to a target rhythm,
• Cadence Intervals - alternate a fast and a slow cadence by the clock, start from iPhone or Apple Watch
• Heart-Rate Zones - stay in Zone 2, your easy aerobic zone, with Niko-Niko, MAF or your own numbers (Apple Watch)
• Interval Timer - Prepare · Work · Rest · Cooldown rounds with haptics. Use it before or after your walk or run for extra interval training, like kettlebell swings
• Running metronome with adjustable steps-per-minute
• Apple Watch taps - feel the beat and your zone on your wrist in cadence workouts, even with the iPhone muted
• Guard - auto-metronome that kicks in when you drift out of zone
• Per-zone audio feedback you can tune to taste
• Cadence Calculator - personalised targets from your age and height
• Metric or imperial - centimetres or feet & inches, your call
• Saves your workouts to Apple Health

WHY CADENCE?
Quick, light steps (Professor Hiroaki Tanaka's slow-jogging research suggests around 180 spm) reduce impact and improve efficiency. Shorter people naturally step a little faster, taller people a little slower - ProsoStride tailors your target to fit you.

These are evidence-based suggestions, not rules. If a pace feels too hard or too easy, slide it to where it feels right. Your body knows best.

WHY I BUILT IT
I built the app for myself, to get back to running, to be healthier, to improve how my circulatory system works with the hope of reducing my high blood pressure, to reduce my weight and get back to the optimal one. Along the way, Niko-Niko gave hope for fewer injuries - something I had a problem with in the traditional approach to running. And it worked 100%, my joints are less loaded, after a running session I feel excellent - I'm not spitting out my own lungs.

I'm also a fan of audiobooks, and combining an exercise session with the possibility of listening to material that interests me was key for me when designing the app - the audio feedback is audible, and at the same time it doesn't get in the way of listening to the audiobook.

Small, steady steps add up. Let's go.

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

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Not medical advice. Consult a professional before starting any exercise program.