Runners High With Bala

S15Ep8: Rest Week and Peak Meso Cycle - The Why, What and How?

Tue, 17 Mar 2026 10:23:44 -0400

Rest weeks are crucial for recovery. They allow your body to heal and reset, ensuring you’re ready for the peak mesocycle ahead. Think of it as a reset button for your muscles, joints, and mental strength.

After a solid 14 weeks of training, it’s normal to feel anxious about stopping. But remember, without rest, the cumulative stress can outweigh the benefits. Giving your body time to mend means you’ll come back stronger than ever!

Don’t let the discomfort fool you; muscle memory kicks in quickly! You might feel a bit rusty at first, but trust the process—you’ll be back on track and even better prepared for those long runs ahead.

Let’s crush this peak meso cycle together!

More tips and insights in our link in bio.

#PeakMeso #RunningCommunity #RestWeek #RunnerTips #HealthyLiving

S15Ep7: Resilience & Banked run strategy

Sun, 22 Feb 2026 19:24:00 -0500

In this episode, Coach Bala discusses the importance of resilience in training, especially during challenging winter conditions, and introduces the bank run strategy for effective long-distance running. He emphasizes mental toughness, strategic pacing, and maintaining long-term consistency in training.

S15Ep6: When The Going Gets Tough....

Sun, 15 Feb 2026 17:03:58 -0500

Summary

In this conversation, Coach Bala discusses the challenges faced by runners during tough training periods, particularly in harsh winter conditions. He emphasizes the importance of perseverance and offers practical strategies to overcome inertia, build momentum, and mentally prepare for running. The key takeaways include breaking tasks into smaller pieces, maintaining a streak of consecutive runs, and planning mentally for each run to enhance performance and motivation.

Reflections 85: Beyond miles, how a community of runners transform lives!

Wed, 11 Feb 2026 15:50:02 -0500

Summary

In this episode of the Reflections and RHWB podcast, host Sonali engages with three runners from the RHWB community (Kanchana, Umabala & Jay), exploring their personal journeys into running, the impact of community support, and their involvement beyond just being runners. The conversation highlights the importance of motivation, personal growth, and giving back to the community, emphasizing how small contributions can make a significant difference. The runners share their experiences and insights on encouraging new members and the joy of volunteering, creating a vibrant and supportive environment for all.

Reflections Ep84: Running beyond limits with senior runners Vijee, Naresh & Sid

Wed, 11 Feb 2026 10:52:37 -0500

In this episode of Reflections podcast, GV Ganesh welcomes three experienced runners from the RSWB community to share their personal journeys, training experiences, and race day highlights. The conversation emphasizes the importance of mental strength, consistency, and community support in achieving running goals. Each guest reflects on their challenges, the role of nutrition and sleep in their training, and the emotional moments that have shaped their running experiences. The discussion serves as an inspiration for new runners to stay committed to their fitness journeys and highlights the transformative power of running.

S15Ep5: Meso structure and training strategy going fwd

Sat, 31 Jan 2026 09:03:35 -0500

Reflections Ep83: Art of 'Going Long' w/Jagruthi, Pankaj & Pankaj

Mon, 19 Jan 2026 22:41:05 -0500

Ready to transform your running journey?
Every runner's path is unique, and that's what makes our community special! Join us as we share insights from incredible runners who inspire with their stories.

✨ Key takeaway: Consistency is key!

S15Ep4: The training effect - Why & How?

Mon, 19 Jan 2026 21:41:58 -0500

Coach Bala introduces the inside out transformation that is happening with all of us when we train - Cardio Vascular Musculo Skeletal Mental Strength Training

S15Ep3: Aerobic Training Strategy & The Training Train!

Sat, 10 Jan 2026 18:32:11 -0500

Head Coach Bala explains the nuances of mastering the Conversational Pace zone running. Goal is to train within the aerobic zone to maximize training effect.

He also explains how to think about the overall season journey through an interesting metaphor

S15Ep2: Lets get started shall we? - Conversational pace, Winter gears and 21 days!

Wed, 31 Dec 2025 19:57:03 -0500

In this episode, Coach Bala shares insights on preparing for the new running season, emphasizing the importance of winter training, proper gear, and establishing a conversational pace. He encourages runners to focus on building habits over the next 21 days to ensure long-term success and enjoyment in their running journey.

Takeaways

Happy New Year to all of you!
It's about slow and steady ramp up.
There’s nothing called as too cold for running.
Winter training is really amazing.
Get your gears ready, get your clothing.
Conversational pace is at which you can hold a conversation.
The happy birthday song test is a great way to check.
21 days is your first goal.
Make it a habit, not just a resolution.
You look fresh, you look tight.

Reflections Ep82: Small Feet Big Miles!

Thu, 23 Oct 2025 13:24:57 -0400

summary
In this episode of the RHWB podcast, Coach Ani interviews young runners aged 7 to 10 who have completed multiple races, including 10Ks and are preparing for half marathons. The conversation explores their inspirations, training challenges, race day experiences, and the importance of nutrition and mental focus. The young athletes share their thoughts on running, funny moments during training, and offer advice for aspiring runners. The episode concludes with a rapid-fire round of fun questions and a message of encouragement for young athletes.

Takeaways

Inspiration for running often comes from family.
Training can be challenging, especially with long runs.
Mental focus is crucial during races.
Nutrition plays a key role in performance.
Celebrating achievements is important for motivation.
Young runners experience nerves before races.
Healthy diets are essential for young athletes.
Running can be a fun family activity.
Age doesn't limit determination and achievement.

S14Ep11: Race Day - Before. During & After!

Sun, 19 Oct 2025 13:16:06 -0400

Coach Bala in this season ending episode shares his thoughts about how to think about race day, how to execute, what to do beore,during, immediately after and well beyond race day!

Reflections Ep81: Destination Marathons - Running around the world!

Mon, 13 Oct 2025 20:46:12 -0400

Summary

In this episode of the RHWB podcast, Coach Indu and three runners, Neeraj, Vinny, and Srini, share their experiences and insights from running various marathons, including international events. They discuss the importance of community support, the challenges faced during training and races, and the memories created through running. The conversation emphasizes the significance of reflection, the joy of running, and the friendships formed along the way. Each runner shares their unique journey, highlighting how they overcame obstacles and the lessons learned from their experiences.

Takeaways

Running is a community effort, not a solo sport.
Every marathon experience builds lasting friendships.
Training consistency is key to success in races.
Reflection on past races helps improve future performance.
Community support can make a significant difference on race day.
Enjoying the journey is more important than the finish time.
Overcoming obstacles during races builds resilience.
Sharing experiences with fellow runners enhances motivation.
Finding joy in running can transform the experience.
Every finish line tells a unique story.

Reflections Ep80: Challenging the status quo with 3 incredible ladies!

Mon, 13 Oct 2025 13:19:51 -0400

Summary

In this episode of the Reflections podcast, Coach Bala engages with three inspiring women—Anu, Arletta, and Rohini—who share their remarkable journeys in fitness, running, and personal growth. Each guest reflects on their unique challenges and triumphs, emphasizing the importance of resilience, community, and the mindset needed to achieve greatness. From martial arts to marathons, their stories highlight how ordinary individuals can accomplish extraordinary feats and inspire others along the way.

Takeaways

Training and coaching happens from all around.
Anu achieved a black belt in Taekwondo alongside her son.
Arletta started running at 43 and fell in love with it.
Rohini has run 86 marathons and is involved in gene therapy research.
Age should not limit one's ability to pursue fitness goals.
Strength training is crucial as we age.
Community support enhances the running experience.
Mindset is key to overcoming challenges in fitness.
Starting is the hardest part, but it's essential to begin.
Inspiring others is a significant part of personal achievement.

S14Ep10: Unlocking 'The Runners High' while knowing your 'real competition' & 'mental strength'

Sat, 11 Oct 2025 09:13:41 -0400

Summary

In this episode, Coach Bala returns to discuss the current state of the running season, emphasizing the importance of understanding the 'runner's high' and its physiological effects. He explores the concept of competition, urging runners to focus on personal growth rather than comparing themselves to others. Additionally, he highlights the balance between mental and physical strength, warning against the dangers of pushing too hard without listening to one's body. The conversation is rich with insights on how to harness the positive aspects of running and maintain a healthy mindset as race day approaches.

Takeaways

Congratulations to all for reaching this point in the season.
The runner's high is a real physiological experience.
There are four stages of runner's high: dopamine, endorphins, serotonin, and oxytocin.
You are competing against your past self, not others.
Mental strength can sometimes lead to injury if not balanced with physical strength.
Listening to your body is crucial during training.
The oxytocin phase represents self-love and sustained motivation.
Enjoy the journey of running and the connections made along the way.
Race day is an opportunity to reflect on personal growth.
Celebrate the small victories and progress made over time.

Reflections Ep79: Young leaders showing the way!

Wed, 08 Oct 2025 07:58:31 -0400

RHWB Podcaster G.V.Ganesh chats with 2 young RHWB achievers Navyata & Arnav on their journey with running and life!

Reflections Ep78: Balancing Hectic Work Life & Running with Dr. Anu, Dr. Venkat and Swamy

Thu, 18 Sep 2025 07:56:17 -0400

Summary

In this episode of Reflections, Coach Bala engages with three inspiring runners who share their journeys of balancing busy professional lives with the commitment to running. Anu discusses her transition from engineering to psychology, Swamy shareås his experiences as a CIO and former aspiring actor, and Venkat talks about his medical career and how running has become a vital part of his life. The conversation emphasizes the importance of community, prioritization, and mental fitness in achieving running goals, while also addressing the challenges and triumphs faced along the way. The guests provide valuable insights and practical tips for busy professionals looking to incorporate running into their lives, highlighting the significance of resilience and the joy of being part of a supportive running community.

Takeaways

Learning happens from all directions in running.
Creating a habit is essential for consistency.
Mental fitness is a significant benefit of running.
Community support enhances the running experience.
Prioritizing health is crucial for busy professionals.
Resilience is key to overcoming challenges in running.
Planning ahead helps manage time effectively.
Inspiration can kickstart the running journey, but habits sustain it.
Running can improve mental health and well-being.
Every runner has unique highs and lows in their journey.

S14Ep9: The intricacies of 'The Kinetic Chain'

Sun, 07 Sep 2025 17:04:37 -0400

In this episode, Coach Balak reflects on the progress of runners after ten weeks of training, emphasizing the importance of celebrating milestones. He introduces the concept of the kinetic chain, explaining how various muscle groups work together during running and the common injuries that can arise from imbalances. The discussion also covers the training effect, where the weakest links in the kinetic chain become apparent as training progresses, leading to pain that signals the need for attention and strengthening. Coach Balakir encourages runners to listen to their bodies and manage pain effectively to enhance their performance.

Takeaways

Every week is an inspiring milestone for runners.
The kinetic chain consists of multiple muscle groups working together.
Injury pain is common in long-distance running.
Strength training is essential for injury prevention.
Achilles tendon and groin injuries require careful management.
Plantar fasciitis can cause significant pain in runners.
Shin splints are a common issue related to running form.
Listening to your body is crucial for recovery.
The weakest link in the kinetic chain shows signs of pain first.
Managing pain effectively can enhance running performance.

S14Ep8: Power with control is it worth it?

Sun, 31 Aug 2025 12:38:32 -0400

In this conversation, Coach Bala discusses the progress runners have made in their training, emphasizing the importance of understanding power dynamics in running and the necessity of controlling energy release for better performance. The host introduces a framework for effective training, focusing on the significance of nutrition and pacing strategies to achieve optimal results.

Takeaways

You have completed significant milestones in your training.
Understanding the power dynamics in running is crucial.
Control over energy release is essential for endurance.
The first mile should always be the slowest.
Progressive reverse splits can enhance performance.
Nutrition and hydration are key components of training.
Training should focus on building aerobic capacity.
Runners should learn to pace themselves effectively.
The framework of IIP (Introduce, Increase, Perfect) is vital.
Achieving a runner's high requires mastering energy control.

S14Ep7: 4 Exciting announcements & Is Pain always gain?

Sun, 24 Aug 2025 11:39:48 -0400

In this episode, Coach Bala discusses the importance of community in running, shares exciting announcements about upcoming events, and delves into the theory of pain management for runners. He emphasizes the need for motivation through community support, introduces a retreat for runners, and explains various types of pain experienced during training, along with strategies for managing them effectively.

Key Takeaways
Community support is crucial for motivation during training.
Engaging with fellow runners enhances the training experience.
The upcoming retreat offers a unique opportunity for connection.
Yoga can significantly improve flexibility and strength for runners.
Understanding pain is essential for effective training management.
Good pain indicates muscle growth and training effectiveness.
Preventive measures are key to managing developing pain.
Listening to your body can prevent serious injuries.
Pain management strategies include rest, ice, and protective gear.
Long-term thinking is vital in running to avoid injuries.

S14Ep6: Science behind Muscle development, Training Effect & The FIT framework

Sun, 10 Aug 2025 23:48:25 -0400

Summary

In this episode, Coach Bala discusses the progress made in the training journey, emphasizing the importance of understanding muscle development and the training effect. He explains how controlled overload leads to muscle growth and the significance of proper protein intake post-run. The FIT framework (Frequency, Intensity, Time) is introduced as a strategic approach to effective training, ensuring that runners avoid injury while maximizing their training potential. The episode concludes with encouragement for continued progress in the training program.

S14 (Fall): Welcome!

Sun, 10 Aug 2025 10:22:53 -0400

In this episode, Coach Bala welcomes participants to Season 14 of the RHWB program, emphasizing the significance of the fall season for runners and walkers. He discusses the growth of the program, the importance of community, and the preparations needed for a successful training experience. The conversation highlights the camaraderie built through shared challenges and the excitement of starting a new season together.

Takeaways:
The fall season is a special time for RHWB.
Feedback from runners led to the creation of the fall season.
The program has seen significant growth with 228 participants this year.
The fall season allows for better training conditions in hot climates.
Community and camaraderie are key aspects of the RHWB experience.
New runners are welcomed and encouraged to engage with coaches.
The importance of preparation and getting the right gear is emphasized.
Participants are encouraged to connect with their coaches early on.
The program fosters friendships through shared challenges.
The journey is not just about running, but about personal growth.

Reflections Ep77: Ultra Marathon Walk w/Anjali, Aarathi & Roopa

Sat, 09 Aug 2025 09:51:33 -0400

In this episode of the Reflections podcast, Coach Bala introduces three remarkable women from the RHWB community who share their inspiring journeys in running and walking. They discuss their experiences preparing for the Great Saunter, a challenging 32-mile walk around Manhattan, and the mental and physical training involved. The conversation highlights the importance of community support, personal growth, and the joy of endurance activities. Each guest shares their unique motivations and insights, encouraging listeners to embrace challenges and push their limits.

S14Ep5: Training Train & the wonderful 'Change' journey!

Sat, 02 Aug 2025 15:24:57 -0400

Summary:

In this conversation, Coach Bala discusses the journey of training, using the metaphor of a train to illustrate the importance of consistency, mindset, and overcoming challenges. He emphasizes the significance of staying on the training train, the mental and physical transformations that occur, and the joy of achieving milestones. The discussion also highlights the runner's high and the importance of celebrating progress while maintaining focus on daily activities to ensure success in the training journey.

Takeaways

Change is hard at the beginning.
Your job is to literally just be on the train.
Don't get off the training train.
Every run becomes a reward.
The runner's high is a very scientific term.
You need to pat yourself on the back.
Results happen only when you're consistent.
You can start off right now.
Every race is a story.
Focus on just today and tomorrow.

S14Ep4: The magic of our body - CVMSMS Training & benefits of summer training?

Fri, 25 Jul 2025 21:51:35 -0400

In this episode, Coach Bala discusses the transformative journey of runners through a structured training program. He emphasizes the importance of belief in the process, the physiological changes that occur during training, and the significance of mental strength. The conversation also highlights the benefits of summer training and how it prepares runners for peak performance in the fall. Takeaways: The initial discomfort in running is temporary and will ease. Understanding the science behind running can enhance training commitment. Muscle activation and electrical signals are crucial for running efficiency. Strength training and stretching improve muscle length and power. The heart's efficiency increases with consistent training. Blood vessels open up and new ones are created during training. Joint strength is essential for injury prevention in runners. Mental strength is a key component of successful running. Community support can enhance mental resilience in training. Training in summer prepares runners for better performance in fall.

S14Ep3: Conversational Pace Running - The Key to Endurance Running

Sun, 20 Jul 2025 11:47:02 -0400

Summary
In this episode, Coach Bala discusses the importance of establishing a consistent running rhythm as the new season begins. He emphasizes the significance of conversational pace running, which should comprise 70-80% of a runner's training. The conversation covers the differences between aerobic and anaerobic states, how to find and adjust your conversational pace, and the need to adapt to summer conditions. Coach Bala encourages runners to focus on their breathing and to be patient as they work towards their ideal conversational pace.

Takeaways

Week one of the regular season is complete.
Establishing a consistent rhythm is crucial for runners.
Conversational pace running is essential for endurance.
Aerobic state allows for better performance than anaerobic state.
Slow down to find your conversational pace.
Breathing patterns indicate if you're in the right pace.
Conversational pace is a journey that takes time to master.
Adjust your pace according to weather conditions.
Focus on the definition of conversational pace, not past speeds.
Celebrate milestones and progress in your running journey.

Chapters
00:00 Welcome to the New Season
06:53 The Importance of Aerobic Training
13:24 Adapting to Summer Conditions

S14Ep2: Summer Training & Commitment

Sat, 12 Jul 2025 20:25:20 -0400

In this episode, Coach Bala discusses the unique challenges of summer training for runners, emphasizing the importance of hydration, electrolyte balance, and adjusting running pace. He encourages commitment to health and the formation of habits through a 21-day challenge, aiming to help runners prioritize their fitness journey effectively.

Takeaways

This is a summer season training.
Reduce your running speed by 20%.
Focus on hydration and chemical balance.
Commitment to your own health is crucial.
The first three weeks will take care of itself.
A 21-day challenge is essential for habit formation.
Simply focus on the quantity of the activity.
Put on your shoes, go and start your activity.
Adjust your pace to manage discomfort.
This is your number one priority.

S14Ep1: Welcome!

Sun, 29 Jun 2025 17:04:58 -0400

Summary

In this episode, Coach Bala welcomes participants to Season 14 of Runners High, highlighting the importance of community and health. He provides an overview of the program, including participant demographics and training schedules, and emphasizes the significance of preparation and consistency in training. The episode concludes with motivational insights on the training philosophy and the journey ahead for all runners.

Takeaways

Congratulations to all new and returning runners!
A total of 849 runners are registered for Season 14.
260 new families are joining Runners High with Bala.
The Masters program will start in the fall.
Training plans are available on Final Search.
Consistency is key to success in running.
Invest in good running shoes for better performance.
A running watch is highly recommended for tracking progress.
Training is about conditioning both physically and mentally.
Weekend messages will provide context-specific guidance.

S13Ep14: Race Day

Sun, 13 Apr 2025 17:04:04 -0400

Coach Bala in this episode lays out the thought process and prep that one needs to be on top of..

Check it out

S13Ep13: Happy Hormones of Runners High, who is your competition?

Sun, 06 Apr 2025 20:21:12 -0400

IN this weekend's message Coach Bala talks about the key happy hormones that powers our Runners High Journey. He then begins with a provocative question - Who really is YOUR COMPETITION? and shares his POV for the same..

S13Ep11: Rest week and few RHWB Mid season traditions

Sun, 16 Mar 2025 22:29:14 -0400

Coach Bala in this episode talks about the importance of Rest Week to the overall training scheme. He also provides a view into 4 upcoming RHWB launches that are part of the RHWB folklore!

- Mid Season Party
- NPS Survey
- Interim State Of The Union
- 5K Race day in NJ - 'Samosa Run'

S13Ep10: Downside of Mental Strength

Sat, 08 Mar 2025 17:52:14 -0500

In this episode of weekend message, Coach Bala enumerates about the problems a runner will face because of the differences between Mental strength and Physical Strength improvement at this point of the training cycle. A strong mental strength will push your body to its limit causing higher risk of injury.

Coach also tees up the upcoming Mid Season Party in NJ and the rest week.

Reflections Ep76: Exploring the power of resilience with Neil & Raj

Mon, 03 Mar 2025 11:02:13 -0500

Coach Bala chats with runners Neil and Raj to discuss their incredible life story of resilience. How they came back from a setback and what lessons we can learn from them

S13Ep9: Power Without Control Is Nothing

Fri, 28 Feb 2025 13:15:30 -0500

Coach Bala in this weekend's message, introduces 2 important concepts:

1. Power Without Control means nothing in long distance running. How to think about it and what is the training framework on control that a runner should follow..

2. IIP - Introduce Improve and Perfect.. the core training design element of our training program that we should all get behind

Check it out!

Reflections Ep75: From Running to Coaching -Journey of Learning with Coach Arathi, Sam & Ajay

Sun, 23 Feb 2025 01:18:57 -0500

Resident podcast Coach Ani has a fascinating conversation with Coach Arathi, Sam and Ajay on their journey from being a first time runner to an experienced runner to being an awesome coach ..journey filled with lots of learning and coaching

S13Ep8: Resilience - A simple plan to bounce back!

Mon, 17 Feb 2025 14:30:58 -0500

Coach Bala in this episode of weekend message talk about how to come back from a setback or a break in training regimen. This simple 3 step framework will aid all of you to think through this in a structured manner and come back stronger than before!

Check it out!

S13Ep7: Pulse Dashboard and our unwritten 'Contract'

Sun, 09 Feb 2025 10:46:31 -0500

Coach Bala in this episode touches on two key points:

1. Launching next tradition at RHWB - 'Pulse Dashboard' to share with you all the Metrics That Matter - Consistency. How are you doing, what you can learn from the training thus far and what does you coach recommend going fwd.. Learn all about it

2. Our Contract - The social contract between a Coach and a runner. What are we really signing up here for and what are our expectations? Well coach Bala shares his POV

Reflections Ep69: Running & Heart Health, Chat With Cardiologist Dr. Anshu Garg

Fri, 07 Feb 2025 07:29:00 -0500

Dr. Anshu Garg is a renowned cardiologist operating in the US Tri state area. She has extensive experience in the field of cardiology and in this episode Coach Bala chat with the doc on all things running and heart! A super interesting and important topic for all..

Check it out

S13Ep6: Theory of Pain and 3 exciting announcements!

Sun, 02 Feb 2025 21:37:29 -0500

Coach Bala talks about how to think about Pain during training and how to think about addressing it.

3 new exciting announcements to follow..

S13Ep5: Training Train & FIT Framework

Sun, 26 Jan 2025 10:21:17 -0500

Coach Bala talks about 2 foundational elements that goes into our training plan. A runner understanding these concepts will do lot better in structuring his/her workouts to reap max benefit

1. FIT Framework: Frequency, Intensity and Time between runs is the difference between Good and Great
2. Training Train: We all are in this training train that has certain features that one needs to conquer and understand to stay in the train with minimum effort and maximum impact..

Listen on!

S13Ep4: Destination Runs & CVMSMS System

Sat, 18 Jan 2025 19:07:49 -0500

Coach Bala in this weeks episode talks about how to think about and execute a run when you are traveling. He also touches on the all important Cardio Vascular, musculo skeletal, mental strength training system that is RHWB's structured training regimen

S13Ep3(Run): Art of Winter Running & Science of CP

Sun, 12 Jan 2025 09:34:36 -0500

Coach Bala in this weekly episode touch on the following points:

1. Winter Training: What you should avoid, how you should think about winter running and how to prep for having a blissful running experience in cold weather

2. What is Conversational Pace running..

S13EP3(Walk): Winter Walking & Steady State Walking

Sun, 12 Jan 2025 09:27:05 -0500

Coach Bala in this episode of weekly message touches on how to apporoach training in winter, what to do and what to avoid. He also discusses the idea behind nailing a steady state rythm of walking

S13Ep2: Power of Routines and 21 day challenge

Sun, 05 Jan 2025 15:00:41 -0500

Coach Bala talks about the power of forming the right habit and building powerful routines to have a successful training season.

21 days of continuous workout will make the training a habit and building strong routines for sleep, hydration, injury prevention and post workout nutrition will go a long way in nailing your system for acing the training program

RHWB S13: Welcome

Fri, 27 Dec 2024 14:07:25 -0500

Coach Bala welcomes everyone to Season 13 and shares some high level stats on the season and info on next steps

Reflections S12Ep4: Commitment Resilience & HavingFun with Aparna Anand & Raman

Wed, 16 Oct 2024 17:40:27 -0400

Podcaster and Coach Ani chats with 3 senior runners - Aparna, Anand & Raman on how they execute a season of training, what is their approach, how they tackle problems and why they do what they do.. An incredible lesson with a very fun ending!

RHWB S12Ep11: Who is your competition, Why Taper, Why Not full distance training?

Sat, 05 Oct 2024 11:12:20 -0400

In this episode of weekend message, Coach Bala expresses his POV on what it takes to do very well on a Race day.. essentially it boils down to:

1. Clearly understanding who is your competition

2. Taper week, the what and the why..

3. Understanding the peak meso long run distances.

Reflections S12Ep 3: Inspirational Runners

Thu, 03 Oct 2024 11:39:14 -0400

In this Episode of 'Reflections' our inhouse podcaster Sonali takes the opportunity to chat with 3 wonderful experienced RHWB runners - Vandana, Neelima and Shantanu who have inspired a lot with their running journey and attitude for life.

Lots of lessons to learn from them..

Check it out!

RHWB S12Ep9: Peak Meso Cycle & Command Performance

Sat, 21 Sep 2024 17:58:50 -0400

In this episode of weekend message, Coach Bala expressed his pride in the runners' progress and emphasized the importance of the upcoming peak mesocycle, which accounts for a significant portion of the total season distance. He also discussed the concept of 'command performance' in the context of running and life, and the importance of nutrition, stretching, and rest during training. Lastly, he announced an upcoming race day, an invitation to a Garba dance evening, and the arrival of T-shirts for the season.

Next steps

Runners to focus on nutrition during peak mesocycle, including pre-run, during-run, and post-run nutrition strategies.
Runners to register for the October 19th race day event and lunch.
Runners to complete the feedback survey for the running program.

RHWB S12Ep8: Welcome the toughest training week for some - RESTWEEK!

Sun, 08 Sep 2024 14:13:52 -0400

Coach Bala talks about the Why, The What and The How to handle this very important portion of the training regimen - The Rest Week.

Rest week is an RHWB tradition right from its founding days and can do wonders to a runner if adhered properly.

Check it out

RHWB S12Ep7: Long Distance Range and HR control

Sun, 01 Sep 2024 15:13:15 -0400

Coach Bala in this episode of weekend message talks about the intricacies of running beyond 2 hours

- The Long Distance Range.

- Energy Pathways - Electrolyte balance

- Temperature control All of it becomes paramount.

Finally HR is an output and not an input variable. Controlling HR is about controlling levers that you can control. Check it out!

RHWB S12 Ep6: Pain, Pace and Power

Sun, 25 Aug 2024 15:21:10 -0400

In this weeks training message, Coach Bala talks about 3 Ps - Pain, Pace and Power that needs to be understood and managed for optimal performance

- Pain is a normal part of training as your body strengthens its weakest links; That said, increasing pain during a run signals you to slow down.

- Don't worry about pace now; focus on rhythm and comfort to build aerobic capacity and your pace will improve.

- Power comes from strength training; dedicate time to build muscle fibers to generate the power needed.

- Stay focused, listen to your body, do your strength work, and you will see great results.

RHWB S12Ep4: Welcome Meso 2, Training Train, Kinetic Chain Workouts

Sun, 28 Jul 2024 11:49:16 -0400

In this week's message, I wanted to begin by appreciating all of you for successfully completing your first mesocycle of the regular season. It is important now to have a long-term, multi-season approach to training. The focus of the second mesocycle will be on controlling your runs and on strengthening the kinetic chain of muscles for better running performance and injury prevention. Learn about how to approach a training season, the nature of the beast, and what you can do to be on top of the training 'train'.

RHWB S12Ep3: CVMSMS Training!

Sat, 13 Jul 2024 20:29:33 -0400

- Run at a conversational pace to build a strong aerobic base, which is key for training.

- The 16-week program transforms you inside-out by improving your cardiovascular musculo skeletal mental strength systems.

- Congrats on completing 21 days. Consistency in training over 21 days forms a habit that powers your running journey.

- Focus on having fun, being committed and transforming yourself inside-out through training

- Enjoy a nice run during your vacation!

https://www.rhwb.org/disclaimer

RHWB S12 Ep2: Dumping, 21 Days Target & Aerobic State of Running

Sun, 30 Jun 2024 14:17:01 -0400

- Congratulations on successfully completing week one of training, starting is the hardest part and you have taken the first step.

- Summer Training: Focus on cooling your body with water to deal with summer heat and controlling your heart rate to stay in an aerobic training zone.

- Conversational pace running keeps you in an aerobic state which is key for training the body versus just running fast.

- To build a new running habit, commit to the first 21 days of training with no missed workouts to form the habit.

- If you stay focused for 21 days, you will start looking forward to training and be ready for the rest of the journey ahead.

https://www.runnershighwithbala.com/disclaimer

RHWB S12 Ep1: Welcome, Registration Stats, First few steps!

Sun, 23 Jun 2024 16:25:28 -0400

Welcome message from Head Coach Bala with following points:

1. Historic season registration stats

2. Summer Training - What you need to be aware of and do

3. How would the season unfold?

4. Key items to prepare now

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Ep 12: Lets begin to wrap up! (Key concepts to get us to start line!)

Sun, 07 Apr 2024 10:23:49 -0400

Coach Bala reflects few key concepts at the end of an incredible Peak Meso Cycle! Well done folks..

1. Race Day, Registration Volunteer Opportunities

2. Power of mental benchmark

3. Running within yourself.. downside of mental strength

4. Intro to 2 key advanced running metrics: Lactate Threshold and Vo2 Max

https://www.runnershighwithbala.com/disclaimer

'Reflections - The RHWB Podcast' Ep 6: First Time FMers Upendra, Dr. Suba and Elizabeth

Tue, 02 Apr 2024 12:01:09 -0400

Check out this fascinating talk Coach Ani has with first time FM runners of SX - Dr. Suba, Elizabeth Soku and Upendra.

Discussion hovers around their why? how? and their experiences going through this journey to the startline (and eventually the finish line) of Full marathon.

RHWB S11 Ep 11: Rest Week, Feedback, SOU (Interim) & Party

Mon, 11 Mar 2024 00:11:01 -0400

In this week's message, Coach Bala talks about the context, need and value of Rest week for good physical and mental conditioning.

He also stresses the importance of receiving good feedback from the runners, the upcoming interim State Of The Union webinar and the mid season RHWB Party (& RHWB Film launch - In Pursuit..)

Lot of interesting items to cover this week! https://www.runnershighwithbala.com/disclaimer

RHWB S11 Reflections Ep 5: Junior Runners w/parents

Sun, 10 Mar 2024 00:45:12 -0500

In this first of a kind podcast, our resident Podcaster Sonali Olitkar facilitates a fascinating discussion with 3 parents who are not only RHWB runners themselves but also parents of rock star runner kids of RHWB.

Amrutha Lokhande -Mother of 11 year old Vihaan & 5 year old Ryan
Sam Jha - Dad of 15 year old Ishaan and 9 year old Somya
Bharath Ramanna - Dad of 10 year old Ronith Bharatkumar

They reflect on not only their journey as a runner but also as a parent of a young RHWB runner. What it takes to make a kid do such incredible feats of consistency, commitment and passion. A 16 week long distance training program is grueling for adults and more so for kids. But these kids did just that. What went into it? What challenges they had to face and what innovative ideas and solutions they had to motivate their kids to do these amazing feats.

Dont miss this super interesting chat to learn about all this and more. I am sure you would identify a thing or two with it.

RHWB S11 Ep9: The FIT Framework

Sat, 24 Feb 2024 08:50:37 -0500

In this episode of weekend message, from a beach in Phuket..Coach Bala introduces another framework that is a good guide to think about our training.. THE FIT framework

1. Frequency

2. Intensity

3. Time between runs

Check this out, learn and follow it religiously for best results

https://www.runnershighwithbala.com/disclaimer

Reflections S11 Ep4: Ordinary Person Trying To Do Extra Ordinary Thing!

Sat, 17 Feb 2024 19:14:14 -0500

Coach Bala chats with guest Jafar on his incredible mission he has set himself. to achive. Learn about it and join us

RHWB S11 Ep7: Kinetic Chain & Common Running Injuries

Mon, 05 Feb 2024 01:26:47 -0500

In this episode, Coach Bala talks about the following:

1. Kinetic Chain: The set of muscles that are used for running. What are they and why they are needed. A high level overview

2. Common Running Injuries: Knowledge is power..We talk about the 9 most common injury that a runner typically faces.

https://www.runnershighwithbala.com/disclaimer

'Reflections - The RHWB Podcast' S11 Ep3: Chat with first time stars - Hitesh, Arnav and Shubhangi

Fri, 02 Feb 2024 11:54:17 -0500

Coach Ani leads a discussion with first timers to RHWB on their incredible journey reflecting on their first Season of training with RHWB. All 3 managed to beat all odds and came out of the season with flying colors. A must see/hear podcast!

RHWB S11 Ep6: The Training Train, Metrics Dashboard

Mon, 29 Jan 2024 10:51:56 -0500

In this weeks, message Coach Bala talks about the following:

1. Training Train: How to think metaphorically about the training program. If the training program is a train, our goal is to be on the train. What do we need to do to be on this train and how to not allow this train to leave you behind!

2. Metrics Dashboard: A RHWB tradition.. Coaches will provide you a quantitative and qualitative score on your journey thus far in the training journey. (For PRO runners only). 5.0 is top of the line!

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Podcast Ep3: Yoga For Runners

Wed, 24 Jan 2024 13:47:38 -0500

In this episode of Podcast W/Runners Series, Coach Bala chats with Yoga Instructor Dimple and FitnessKriya founder Madhu on various aspects of Yoga:

1. Brief Intros

2. ⁠What is Yoga

3. ⁠Styles of Yoga

4. ⁠Yoga as a Therapy

5. ⁠Yoga fro Runners/Athletes

6. ⁠What is Fitnesskriya’s vision and target customer segments

7. ⁠Special Offer for personalized Yoga Classes for RHWB

Check it out and learn!

RHWB S11 Ep5: Training for Time & Common Mistakes

Sun, 21 Jan 2024 18:15:10 -0500

In this week's weekend message, Coach Bala talks about the following:

1. Training for time spent on legs running in a controlled stress, oxygen rich environment is the NORTH Star. Why and how you do it?

2. Common mistakes runners make and get injured on the process. How to avoid them

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Ep4: Inside Out Transformation and Build your right engine!

Mon, 15 Jan 2024 11:22:22 -0500

Coach Bala in this week's weekend messages touches on the following topics:

1. CVMSMS Training: Cardio Vascular Musculo Skeletal Mental Strength training that powers an inside out transformation for our runners 2. Our goal is to create the right engine type - High power, slow speed, long duration engine and how do we go about building that

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Podcast Ep1: Chat with Dr. Sumanth TK - Psychiatrist

Fri, 12 Jan 2024 01:27:14 -0500

To enjoy our life's many gifts, one needs to have not only physical fitness but also Mental fitness. In this fascinating discussion, Coach Bala chats with Dr. Sumanth TK on all things mental health.

What it is, what are the different manifestations and how to achieve mental health.

We also launch another important milestone initiative for RHWB community" Mental Health Help Line! Listen in and learn more

RHWB S11 Ep3: First major milestone, 5.0 and why Dynamic stretching

Sat, 06 Jan 2024 19:23:27 -0500

Head Coach Bala in this weekend's message highlights the following:

1. The power of forming a habit - The 21 days milestone

2. Be the best you can be - Shoot for 5.0

3. The science behind Dynamic stretching and why it is essential for a good run

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Ep2: Conversational Pace & 2 sacrifices!

Sun, 31 Dec 2023 16:27:42 -0500

Head Coach Bala, in this second weekend message talks about the following:

Conversational Pace Running - Definition, what to do and how to do and why?
Sugar and Salt: Why control this and how?
Masters Program: Calling for dads and mums to join us!

https://www.runnershighwithbala.com/disclaimer

RHWB S11 Ep1: Welcome with a fire side chat!

Sun, 24 Dec 2023 12:09:37 -0500

Excited to welcome all of you to our Curtain Raiser fire side chat for S11 along with 4 our coaches: Coach Sujaa, Coach Srivatsan, Coach Srikanth and Coach Bala.

We discuss few key guiding themes for the season

https://www.runnershighwithbala.com/disclaimer

RHWB SX Podcast Ep 5: Race Day Experience with Dr. Radhika, Rakesh and Siva

Thu, 05 Oct 2023 23:53:26 -0400

Senior Runner Sonali Oltikar speaks with runners Rakesh Acharya, Siva Narayanan and Radhika Goli about their race day prep and experience.

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep 11: LR training limit and intro to 2 advanced running metrics

Wed, 27 Sep 2023 00:34:18 -0400

In this weekends episode, Coach Bala talks abt the logic behind limiting long run distance to ~80% of the race distance.

Concept introduced for concept of two advanced running metric :

1. Lactate Threshold

2. VO2 Max

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep 10: Power of Mental Benchmark & Banked Run Strategy

Sat, 16 Sep 2023 09:26:32 -0400

In this week's message Coach Bala shares his view on two key messages on Mental Strength and how to work with it.

1. Mental Benchmark: This is the artificial high water mark that our brain impose on our limits to physical ability. As we keep increasing this high water mark, we all can magically experience the appropriate increase in physical strength as well. Learn more about this!

2. Banked Run Strategy: Ability to plan a run and bank some time towards the end of the mile to walk and catch your breadth without losing the target split for that mile. This also helps to break the monotony and will help your mind get rejuvenated. There are other benefits too.

Listen to find out more https://www.runnershighwithbala.com/disclaimer

RHWB SX Podcast Ep 4: Chat with 5.0 Runners Hima, Rakesh & SriRanga

Sat, 09 Sep 2023 16:12:44 -0400

Senior RHWB Runner Sonali Oltikar debuts as a podcaster with a fascinating conversation with runners Hima Pavuluri, Rakesh Menon and SriRanga Nagendra who have exhibited perfection in their approach to training season after season. Let us learn from them on how they plan, strategize and execute a perfect 5.0 training regimen.

https://www.runnershighwithbala.com/disclaimer

RHWB SX Podcast Ep 3: Mastering CP!

Fri, 01 Sep 2023 02:17:00 -0400

In the next episode of SX Podcast with runners, Coach Ani (Welcome to you new role podcaster!) conducts a fascinating chat with Senior RHWB runners Anirudha Nagnur, Jasira Vallappil, Indrajeet Pawar on what does the term 'Conversational Pace' means to them, how they go about executing it and what learnings they can offer to other runners.

A must listen podcast for all!

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep 9: Rest Week & Strategies to conquer long distance range!

Fri, 01 Sep 2023 02:16:50 -0400

Coach Bala in this episode talks about the following:

1. The critical job 'Rest' does to improve training effect. Why it is the most important portion of the training regimen

2. Long distance range is when we run for mor than 2 hours continuous. Lots of physiological changes happen post this. What really happens and how to prepare and train for those changes makes or breaks a run.

Let us learn that!

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep 8: Why and how to have fun during running?

Wed, 23 Aug 2023 19:38:35 -0400

Coach Bala enumerates the 3rd core pillar of RHWB - Having Fun.

How to think abt having fun during a long run, why having fun while running is essential to lo g term sustainability of this activity. listen on..

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep7: FIT Framework and Return on Training Effort

Mon, 14 Aug 2023 18:18:52 -0400

Coach Bala in this week's message shares his view on how to think about training impact. The careful balance a runner need to strike in gaining the positive effects of consistent training and the negative effect of injury risks to the body.

FIT Framework for structured training is introduced.

F - Frequency of Runs

I - Intensity of Runs

T - Time Interval between runs Optimal interplay between these 3 pillars is when training magic happens

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep2: Chat with Sr. Coach and BQ Runner Sheri Lubniewski

Sat, 05 Aug 2023 12:00:23 -0400

Coach Bala has a chat with his coach of 5+ years Sheri to understand her as a person, her journey as a runner and later as a senior coach who has impacted many runners in their lives!

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep6: The Training Train, Your Engine type, Control Run

Sun, 30 Jul 2023 14:13:33 -0400

In this weekend's message, Coach Bala talks about the following: 1. Kickstarting Masters Program for SX 2. 'The Train' - Your training journey! What you should expect in this journey. What are the boundary conditions that you should be aware of as a runner 3. We are in the process of building Strong, slow speed cardio vascular engine as opposed to high speed low power, low endurance engine. 4. Control - An important next step in our training journey. Intro to reverse splits, Progressive reverse splits (PRS) Reminder to order in your season T Shirts! https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep5: Aerobic Training, Benefits of summer training & Kinetic Chain Strength

Fri, 21 Jul 2023 20:07:03 -0400

In this Episode, Coach Bala talks about the following key concepts in running:

1. Benefits of Summer training towards Race Day performance

2. What is Aerobic and Anaerobic training. And how you should use the knowledge to improve your training outcome

3. Kinetic Chain - What is it and what needs to be done to improve on it!

Listen on..

https://www.runnershighwithbala.com/disclaimer

RHWB SX Podcast Ep 1: Ultra Marathoner Sonia Ahuja on her Bad Water Ultra

Sat, 15 Jul 2023 12:33:30 -0400

In this first episode of SX, Coach Bala talks to Ultra Maraton runner Sonia Ahuja on her recently completed Bad Water Ultra Marathon. Billed as the 'Toughest On Foot Race' in the world, Bad Water Ultra is a tough race that demands a LOT from the participants. Sonia is nothing short of a world class athlete, a legend in her own right. Listen to this to get an in depth view into this journey.

RHWB SX Ep 4: Summer training basics

Sat, 15 Jul 2023 08:31:00 -0400

Summer Training:

Means lot of imbalance when you train:
Water Imbalance
Electrolyte Imbalance
Heat Imbalance

Focus on: -

Clothing light
Replenishing water (Correct qty) and sales (Nuun Tabs)
Run slower (20 secs slower per mile for every 5def F increase in temperature)

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep3: CP - How?

Sun, 09 Jul 2023 03:05:08 -0400

Coach Bala, Sujaa and Sushma set out on a nice and easy CP destination run during their visit to Kathmandu and in the process offer few tips on how to do a good Conversational pace run!

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep2: 21 Days milestone & Inside Out Transformation

Sat, 24 Jun 2023 09:56:45 -0400

As we finish first warm up week, Coach Bala talks about the power of 21 days as a habit forming zone! Do any new thing for 21 days you form a nice habit of doing that. Goal is for all us to reach that milestone and make this a nice easy habit!

He also talks about the 'Inside Out' Transformation that unfolds in this training program for all of you! At its heart, the training is about 'Cardio Vascular Musculo Skeletal Mental Strength' development.

Heart, Blood Circulation, Muscle strength, Joint Flexibility and Mental strength are core tenets that this training program tries to improve on!

Hear more to understand better!

https://www.runnershighwithbala.com/disclaimer

RHWB SX Ep1: Welcome to Season X, Conversational Pace Intro

Sat, 17 Jun 2023 21:04:14 -0400

Head Coach Bala sets the stage for Season X with admissions numbers and 3 key focus areas for all runners during warm up weeks - Shoes, Watch, Final Surge.

Coach Bala also talks about the foundational run - CONVERSATIONAL PACE run. What it is and how to execute that

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep 14: Lactate Threshold & ”Snatching Defeat From Jaws Of Victory”

Tue, 11 Apr 2023 14:22:44 -0400

Coach Bala talks about the science and concept behind Lactate Threshold.

How it affects our running when the threshold is reached and how to use this knowledge to best manage our long runs. Secondly Coach Bala talks about what mindset we need to have to NOT get into a Snatching defeat from jaws of victory syndrome.

How to define victory and what does success and defeat really mean from the context of happiness. Listen in!

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep13: Your True Competitor & Power Of Mental Benchmark

Mon, 03 Apr 2023 11:39:13 -0400

Coach Bala talks about power of having the right competetive spirit, command performance as a result of aligning your best and the D-Day. Mental benchmarking is another powerful concept that we all need to harvest and make the best use of.

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep12: Banked Runs & A problem solving framework

Tue, 21 Mar 2023 13:36:17 -0400

In this weeks message, Coach Bala introduces two concepts:

1. Banked Runs: A type of run where you take a controlled break every mile to give 'rest' to your mind and body without loosing the overall plan for your run

2. Problem Solving Framework: For any long distance runner one thing that is sure to happen is some unexpected curve balls during a race or a long run. Successful long distance running is about how to tackle such unexpected problems. One needs to learn the art and science of problem solving to become good long distance runners. Coach Bala introduces one framework that can help

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep11: Rest Week, Interim SOU, Runner’s Party @NJ

Sat, 04 Mar 2023 21:59:28 -0500

Coach Bala talks about why rest week and the history and context behind Interim SOU meeting. A warm welcome for the Runners Dance party (Midseason tradition in NJ) to all tri state area runners. Outstation runners welcome too!

https://www.runnershighwithbala.com/disclaimer

RHWB S9Ep10: Mental Strength, Rest week, Interim SOU, Party and Be a Romantic!

Sun, 26 Feb 2023 17:08:04 -0500

Coach Bala in this week's episode talks about the following:

1. Mental Strength - What, why and how to develop it

2. Rest Week: An early glimpse onto what is coming shorlty

3. Interim SOU Presentation: What it is and when will it likely happen

4. Mid Season Runners Party: Time to disco!.. NJ venue, March 24th (Fri). 150 runners

5. Be an amazing human being - Trait #3: Be a romantic!

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep9: FIT framework & Control

Sun, 19 Feb 2023 14:20:24 -0500

Coach Bala in this week's episode introduces two major frameworks that is critical to take this training season to a successful end

1. FIT: Frequency, Intensity and Time between runs - 3 critical pillars that needs to be met to have a successful training journey

2. Control: Key to have a good long distance run is the ability to control your pace (your energy release) in your runs. Start with first mile being the slowest then proceed to first half being slower than second half followed by progressively increasing your speed every mile!

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Podcast Ep5: FM Runners Jyoti, Shiva & Ravi

Sat, 11 Feb 2023 08:47:49 -0500

Coach Bala chats with FM runners Jyoti Checka, Shiva Purnachandra & Ravi Gujar on their wonderful running journey, their approach to it and how they excel in their passion - Running

Disclaimer: https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep8: Strides, Resilience as a bamboo & Being Thankful

Fri, 10 Feb 2023 13:00:56 -0500

In this weekend's message coach Bala talks about the following: 1. What is a stride run and why Strides? How does it help overall 2. Reselience is the art of coming back and having a non binary mindset to available options. 3. Part 2 of 'Amazing Human Beings' series, coach Bala talks about the need for being Thankful. - First feel it and then verbalize it! https://www.runnershighwithbala.com/disclaimer

RHWB S9Ep7: Metrics dash, Feedback & ’Run Slow Now to Run Fast later’

Mon, 30 Jan 2023 07:31:06 -0500

In this weekend's message, Coach Bala talks about the following:

1. Release of S9 Meso 1 metrics dash - Quantitative score and qualitative comments given by coach to all runners to assess Meso 1 performance. What we measure we improve and let us focus on continuous improvement

2. Feedback is a Gift: We are launching a short quick survey after every meso for all runners to provide a short in season feedback to their coaches. All feedback is a gift and give us the gift of your feedback

3. Run Slow to Run fast is an important construct for long distance runners. I talk about how all this comes together in a long distance run.

Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer

RHWB S9 Podcast Ep4: Commitment & Dedication At Its Best!

Sun, 22 Jan 2023 04:55:13 -0500

Coach Bala facilitates a discussion with runners Sujaa, Sonali, Veena and Raghu to understand how they went about Preparing, planning and handling various roadblocks (expected and unexpected) that came their way enroute to a picture perfect training season across multiple seasons.

Disclaimer: https://www.runnershighwithbala.com/disclaimer

RHWB Podcast Ep3: Ultra Marathon Champion Sonia Ahuja

Mon, 16 Jan 2023 22:01:58 -0500

Coach Bala chats with Ultra marathoner Sonia Ahuja relieving her running journey and her recent unbelievable accomplishment of setting the course record in Brazil 135 (Caminho Da Fe - The Path of Faith trail)

https://www.runnershighwithbala.com/disclaimer

RHWB S9 Ep5: The Fitness equation, Strength runs, Speed program & Commitment contract

Sun, 15 Jan 2023 10:50:31 -0500

Coach Bala in this weekend messages touches on the following topics:

1. The Fitness equation (Fitness Increase = Aerobic fitness increase - injury increase) and its ramifications in the training program

2. How the program is designed as a combo of base building runs with strength runs. What it takes now to optimize race day performance

3. Speed programs - What is it and who it is for and who it is not for

4. The Commitment contract and 2 week rule

Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer