10–12. Ved. Paulius Selezniovas

April 10, 2026·1 hr 48 min·8 clips

Running coach Gediminas Simutis reveals why running 80% super slowly builds mitochondria and capillaries for endurance.

1. Lithuanian radio show 10–12 hosted by Paulius Selezniovas broadcasts a 107-minute program featuring three studio guest segments on running, criminal prosecution, and museum programming. 2. Gediminas Simutis, introduced as a three-time world extreme running champion, trainer, and founder of the Klaipėda running club Flow Team, appears first. 3. The running segment addresses the core question of whether running is genuinely accessible to beginners and what common mistakes prevent progress. 4. Simutis recommends starting with two to three strength exercises before any running, arguing that beginners who skip this phase accumulate knee, back, and foot injuries. 5. He explains that gym-trained muscles do not prepare the cardiovascular system for running because strength training lacks the prolonged steady-state cardio stimulus that running demands. 6. Simutis states that 80% of all runs should be done at very low intensity — keeping heart rate at 40-50% of maximum — to trigger mitochondrial growth and capillarization. 7. He describes cadence as the single most important technical element, citing 170-180 steps per minute as the target, achievable by running with a metronome app. 8. Heel-striking at low cadence, he explains, generates ground-reaction forces three times body weight, compounding into chronic joint injuries. 9. He encourages beginners to film themselves running at the end of workouts — when fatigue exposes technique flaws — rather than when fresh. 10. Simutis confirms that clients weighing up to 120 kilograms have successfully become runners under proper coaching programs. 11. Prosecutor Ruslana Ušinskas from the Klaipėda Prosecutorial Office appears in the second segment, having been named the year's recognized prosecutor. 12. Ušinskas describes a double-murder case from more than 20 years ago where the convicted man died before she could connect him to the disappearance of his wife, whose body was never found. 13. She explains her personal rule of leaving work mentally at the office at the end of each day, a boundary she developed after noticing that carrying cases home degraded both work quality and personal life. 14. Her husband is also a prosecutor; they have agreed not to discuss cases at home, treating work as a shared but professionally bounded context. 15. Ušinskas identifies electronic fraud — fake police calls convincing people to transfer money — and cryptocurrency-mediated drug distribution as the biggest current challenges for Lithuanian prosecutors. 16. She describes the new drug distribution model: dealers post GPS coordinates online, buyers collect the substance without contact, and payment flows in cryptocurrency with no face-to-face interaction. 17. When asked about public pressure, she says professional legal knowledge makes prosecutors better judges of case handling than public opinion, while acknowledging that public support for corruption investigations has been operationally useful. 18. The Sea Museum segment is conversational and institutional in tone, with the museum director covering rehabilitation of five juvenile seals, a new interwar maritime history exhibition designed with Anatolijus Klemencovas, and traveling photography and animation exhibitions. 19. People interested in running science, Lithuanian criminal justice, or Baltic Sea natural history programming would find this episode relevant. 20. Listeners looking for a focused single-topic episode or non-Lithuanian-radio format would find the multi-segment magazine format unsuitable.

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