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Topics covered in recent club newsletters includes:-

The newsletters cover a range of training topics aimed at improving running performance and overall well-being for Vegan Running Club members:

• Ramping Up Cadence: This includes discussions on how a higher cadence can improve efficiency, reduce overstriding, enhance running economy, decrease injury risk, and help sustain faster paces, along with practical tips for implementation.

• High-Intensity Training Sessions (HITS): The benefits of HITS are explored, including their role in the overload principle, maintaining or improving VO2 max, enhancing oxygen utilization, stimulating mitochondrial adaptations, increasing lactate threshold, and promoting caloric burn and fat loss.

• Improving 5K Parkrun Performance: Ten proven tips are provided, such as incorporating interval training, mastering weekly long runs, practicing progressive tempo runs, developing race-specific endurance through cruise intervals, strengthening running form, perfecting pacing strategy with negative splits, proper recovery, focusing on running economy with hill sprints, optimizing pre-race routines with warm-ups, and systematically tracking progress.

• Mitochondrial Health: This is a recurring topic, with discussions on how to turbocharge mitochondria through exercise. It covers:

  • Zone 2 Training for building endurance, increasing mitochondrial number (biogenesis), and enhancing fat burning.

  • HIIT & SIT (High-Intensity Interval Training & Sprint Interval Training) as boosters for mitochondrial power, growth, and function, emphasizing their time efficiency and caution against overtraining.

  • Resistance Training for sculpting stronger cellular foundations, improving mitochondrial efficiency, and supporting overall metabolic health.

  • Concurrent Training, which combines endurance and resistance training to amplify mitochondrial benefits and overall exercise capacity.

  • The Gut-Mitochondria Connection and how gut health influences mitochondrial health.

• Specialized Training for Enhanced Performance:

  • Plyometrics for adding explosive power and improving running efficiency.

  • Core Training (e.g., Pilates) for building a stable foundation, reducing energy waste, and improving 5K times.

  • General Cross-Training for injury prevention, maintaining cardiovascular fitness, working different muscle groups, and preventing boredom.

• Structured Warm-ups: The importance of pre-race warm-ups to improve performance, reduce stress, prime the body's physiological adaptations (vasodilation, nervous system firing, hormone release), improve neuromuscular efficiency, and reduce injury risk.

• General Running Advice: Guidance from elite runner and national marathon champion, Andrius Jaksevicius, on training responsibly, physical preparation, gradually increasing distance, and seeking serious training with specialists for high results.

• Quick Tips for Faster 5K: Simple ideas like avoiding overheating (palm cooling techniques), breathing techniques (oxygen hack), tuning warm-ups, and enhancing muscle tension.

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