Our Newsletters and Podcasts
Newsletter Index to September 2025
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Training
HOW TO IMPROVE YOUR 5K PARKRUN PERFORMANCE [January 2025]
Ten practical and achievable tips are provided to help runners reduce their 5K times. Strategies include incorporating interval training, mastering the weekly long run, practicing progressive tempo runs, and focusing on perfecting pacing strategy.
High-intensity training sessions (HITS) [February 2025]
This article discusses high intensity running, such as serious intervals or alternate running techniques. Vegan coach Sage Canaday offers further information on intensity training.
Do you do structured warm-ups before parkrun or races? [March 2025]
This piece advocates for a 10 to 15-minute structured warm-up routine before racing to prime the body. Warming up causes pre-emptive vasodilation, which efficiently routes oxygen and nutrients to muscles, turning the opening minute from a struggle into a victory lap.
Ramping Up the Cadence [April 2025]
This article suggests focusing on taking quicker, lighter steps (increasing cadence or steps per minute) to unlock greater running efficiency, drawing on biomechanics. A higher cadence can reduce overstriding, lower impact forces, and decrease the risk of injuries like IT band syndrome.
The Illusive Zone Two [May 2025]
This feature discusses Zone 2 running, defined as the highest intensity one can maintain without significant lactate buildup. Running at this comfortable, conversational pace is the foundational element for building endurance and improving running efficiency by stimulating mitochondria.
Your Secret Weapon for Speed and Stamina: Turbocharging Your Mitochondria (in just two weeks)! [July 2025]
This article (Part 3 of a series) details the optimal exercise blueprint—combining Zone 2 training, HIIT/SIT, and Resistance Training—to build mitochondrial efficiency and capacity. The right training regime can begin improving mitochondrial function in just a couple of weeks.
Corner Like Lewis Hamilton - the fastest way to navigate sharp corners [August 2025]
This training Q&A focuses on using the "Wide Apex Turn" or "Racing Line" technique to maintain momentum and speed through sharp corners, which is applicable to many parkrun routes. Tips include approaching wide, hitting the apex, exiting wide, leaning the body inward, and taking shorter, quicker steps through the turn.
Nutrition
Watermelon and Beetroot for Performance [November 2024]
This short article highlights the benefits of watermelon (hydration, electrolytes, citrulline) and beetroot for endurance running performance. Beetroot is specifically noted for its nitrate content, which enhances vascular endothelial function.
Racing Success: Is Your Pre-Race Meal Sabotaging Your Performance? [December 2024]
The article warns that high-fat meals the night before a race can derail performance by impairing digestion and endothelial function. The ideal pre-race meal should be low in fat and salt, focusing instead on easily digestible complex carbohydrates like plain pasta or grains.
One Proven Performance Enhancing Food Supplement You Might Consider [January 2025]
This feature promotes a well-researched, legal natural compound suggested alongside resistance training, particularly benefiting older athletes and vegans. It has been shown to significantly improve muscle strength, lean body mass, and brain function.
The Power of Vitamin D: Boosting Athletic Performance for Run [February 2025]
The article discusses how reduced sunlight causes seasonal Vitamin D deficiencies, leading to "Seasonal Performance Variation" in runners. Adequate Vitamin D is crucial for muscle function, energy production (ATP synthesis in mitochondria), bone health, and immune support.
Can diet tweaks really increase performance up to 21%? [March 2025]
This piece explores the theory that optimizing body alkalinity through dietary choices could boost performance in high-intensity running (400m to 5K). By consuming more alkaline foods, the diet may reduce muscle acid buildup, potentially increasing time to exhaustion and enhancing aerobic performance.
Nutrition Notes: Power Up Your Run: Omega-3s for Vegan Running Club Members [April 2025]
This guide emphasizes the importance of consuming Omega-3 fatty acids (ALA, EPA, DHA) for optimal performance and recovery, improving oxygen utilization and reducing muscle soreness. Vegans must be intentional about intake, focusing on ALA-rich foods or algae-based EPA/DHA supplements due to limited ALA conversion.
The Essential B12 Supplement - Are You Taking Enough? [August 2025]
This crucial article details why B12 deficiency is known as "The Great Masquerader," leading to severe, sometimes irreversible health consequences like neurological damage and fatigue. Supplementation (e.g., 2,000 mcg weekly) is mandatory for vegans, recommended for all runners, and necessary for those over 50 to support nerve function, optimal oxygen delivery, and energy production.
The Secret Super Fuel for Vegan Running [September 2025]
This article champions the potato as a crucial, inexpensive, whole-food carbohydrate source for endurance athletes, containing 20% starchy carbohydrate when cooked. Potatoes contain potassium and water, and can be strategically used for pre-fuelling, mid-run energy (as savoury alternative to gels), and post-exercise recovery.
Feature Articles
MEET THE MEMBER - ANDRIUS JAKSEVICIUS [December 2024]
An in-depth interview profiling Lithuanian runner Andrius Jaksevicius, discussing his long and competitive career with numerous wins in marathons and half marathons. He shares details on his meticulous, starch-based vegan diet, high-volume training (120-150km/week), interval work, and motivation to promote veganism from the podium.
Kwame Nyame Celebrates 8 Years of Veganism [February 2025]
Kwame Nyame shares his personal health success story, detailing how he transitioned to a whole food, plant-based diet in 2017 to naturally reduce his high cholesterol and blood pressure. This lifestyle change enabled him to come off all medication, making him feel vibrant and energized at nearly 61.
Tracey Completes The parkrun Alphabet [February 2025]
Tracey details her accomplishment of completing the parkrun alphabet challenge on February 15th, which required significant planning and travel to find events starting with all necessary letters, including "Z" in Poland. Her next targets include completing 250 parkruns, 100 different locations, and the stopwatch bingo challenge.
MEET THE MEMBER - Darren Ray [July 2025]
This article introduces Darren Ray, a dedicated environmental vegan and multi-year World Marbles Champion who started running only three years prior. His training is modest (one parkrun weekly plus cycling to work), yet he aims for a 70% parkrun age grade, showcasing fitness fuelled by his active, plant-based lifestyle.
Effective Engagement with Non-Vegans at Parkrun [July 2025]
This strategy guide advises VRC members on influencing omnivores by abandoning large group huddles to reduce the "us vs. them" divide. Members are encouraged to lead by example, share personal stories, listen actively, and model a joyful, thriving vegan lifestyle to challenge misconceptions.
Centurion North Downs Way 100 – 9th to 10th August 2025 [August 2025]
John Collis reports on his grueling 102.9-mile ultra-marathon, noting the difficulty of fighting heat, psychological lows, and racing against cutoffs. He managed to finish in 28 hours, 48 minutes, crediting his crew, pacers, and meticulous nutrition/hydration strategy for earning his buckle.
Aidan Coughlan reported in the Ipswich Star [August 2025]
A news report in the Ipswich Star highlighted Aidan Coughlan's performance at Christchurch Park parkrun. Aidan finished the 5K in 17:59, achieving a new personal best on the course.
Podcasts Library
(Nitrate release/NO boosting) [December 2024]
A podcast is available in the members area that covers information related to Nitric Oxide (NO) boosting, which helps improve blood flow and oxygen delivery to muscles.
CLUB PODCAST - 2024 A Year in Review [February 2025]
This experimental podcast is a three-part deep dive discussing the club's accomplishments and various member stories throughout 2024.
CLUB PODCAST - 2025 Q1 Newsletters [March 2025]
Members who prefer listening to content can find a summary podcast discussing the last three newsletters (Q1 2025).
(Omega-3 Benefits) [April 2025]
A special podcast is announced on the topic of Omega-3 fatty acids, providing members with a choice of two listening styles.
The Illusive Zone Two [May 2025]
A discussion of the detailed article on Zone 2 training and heart rate metrics is available in the club's podcast library.
(Mitochondrial Health - Part 1: The Foundation) [May 2025]
A podcast featuring Jenny and Sue covers more detail on the foundational concepts of mitochondrial health, supporting the written article.
(Turbocharging Your Mitochondria - Part 3) [July 2025]
The detailed article on the proven optimal exercise to build mitochondrial efficiency and capacity is also available in the club’s podcast library.
(The Essential B12 Supplement) [August 2025]
The informative article on the critical nature of B12 supplementation for vegans and runners is available as a podcast in the member’s library for those who prefer to listen.
Quarterly newsletter round up [September 2025]
The editor plans to release a quarterly newsletter round up later in the week in an entertaining podcast format.