Runners High With Bala: Recent Episodes
Runners High With Bala
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
Develop, connect and create a strong network of amazing human beings.
Amazing Humans = Enjoy Success and learn from failures + Help Others + Constantly be in state of self motivation + Positive mindset
Long distance endurance running is a medium for us to execute this mission.
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
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.
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.
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.
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.
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!
Coach Bala introduces the inside out transformation that is happening with all of us when we train - Cardio Vascular Musculo Skeletal Mental Strength Training
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
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.
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.
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!
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.
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.
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.
RHWB Podcaster G.V.Ganesh chats with 2 young RHWB achievers Navyata & Arnav on their journey with running and life!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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.
Coach Bala in this episode lays out the thought process and prep that one needs to be on top of..
Check it out
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..
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'
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.
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
Coach Bala in this weekend's message, introduces 2 important concepts:
-
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..
-
IIP - Introduce Improve and Perfect.. the core training design element of our training program that we should all get behind
Check it out!
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
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!
Coach Bala in this episode touches on two key points:
-
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
-
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
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
Coach Bala talks about how to think about Pain during training and how to think about addressing it.
3 new exciting announcements to follow..
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
- FIT Framework: Frequency, Intensity and Time between runs is the difference between Good and Great
- 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!
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
Coach Bala in this weekly episode touch on the following points:
-
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
-
What is Conversational Pace running..
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
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
Coach Bala welcomes everyone to Season 13 and shares some high level stats on the season and info on next steps
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!
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:
-
Clearly understanding who is your competition
-
Taper week, the what and the why..
-
Understanding the peak meso long run distances.
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!
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.
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
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!
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.
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'.
-
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
-
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
Welcome message from Head Coach Bala with following points:
-
Historic season registration stats
-
Summer Training - What you need to be aware of and do
-
How would the season unfold?
-
Key items to prepare now
https://www.runnershighwithbala.com/disclaimer
Coach Bala reflects few key concepts at the end of an incredible Peak Meso Cycle! Well done folks..
-
Race Day, Registration Volunteer Opportunities
-
Power of mental benchmark
-
Running within yourself.. downside of mental strength
-
Intro to 2 key advanced running metrics: Lactate Threshold and Vo2 Max
https://www.runnershighwithbala.com/disclaimer
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.
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
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.
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
-
Frequency
-
Intensity
-
Time between runs
Check this out, learn and follow it religiously for best results
https://www.runnershighwithbala.com/disclaimer
Coach Bala chats with guest Jafar on his incredible mission he has set himself. to achive. Learn about it and join us
In this episode, Coach Bala talks about the following:
-
Kinetic Chain: The set of muscles that are used for running. What are they and why they are needed. A high level overview
-
Common Running Injuries: Knowledge is power..We talk about the 9 most common injury that a runner typically faces.
https://www.runnershighwithbala.com/disclaimer
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!
In this weeks, message Coach Bala talks about the following:
-
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!
-
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
In this episode of Podcast W/Runners Series, Coach Bala chats with Yoga Instructor Dimple and FitnessKriya founder Madhu on various aspects of Yoga:
-
Brief Intros
-
What is Yoga
-
Styles of Yoga
-
Yoga as a Therapy
-
Yoga fro Runners/Athletes
-
What is Fitnesskriya’s vision and target customer segments
-
Special Offer for personalized Yoga Classes for RHWB
Check it out and learn!
In this week's weekend message, Coach Bala talks about the following:
-
Training for time spent on legs running in a controlled stress, oxygen rich environment is the NORTH Star. Why and how you do it?
-
Common mistakes runners make and get injured on the process. How to avoid them
https://www.runnershighwithbala.com/disclaimer
Coach Bala in this week's weekend messages touches on the following topics:
- 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
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
Head Coach Bala in this weekend's message highlights the following:
-
The power of forming a habit - The 21 days milestone
-
Be the best you can be - Shoot for 5.0
-
The science behind Dynamic stretching and why it is essential for a good run
https://www.runnershighwithbala.com/disclaimer
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
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
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
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 :
-
Lactate Threshold
-
VO2 Max
https://www.runnershighwithbala.com/disclaimer
In this week's message Coach Bala shares his view on two key messages on Mental Strength and how to work with it.
-
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!
-
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
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
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
Coach Bala in this episode talks about the following:
-
The critical job 'Rest' does to improve training effect. Why it is the most important portion of the training regimen
-
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
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
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
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
In this weekend's message, Coach Bala talks about the following:
-
Kickstarting Masters Program for SX
-
'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
-
We are in the process of building Strong, slow speed cardio vascular engine as opposed to high speed low power, low endurance engine.
-
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
In this Episode, Coach Bala talks about the following key concepts in running:
-
Benefits of Summer training towards Race Day performance
-
What is Aerobic and Anaerobic training. And how you should use the knowledge to improve your training outcome
-
Kinetic Chain - What is it and what needs to be done to improve on it!
Listen on..
https://www.runnershighwithbala.com/disclaimer
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.
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
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
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
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
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
In this weeks message, Coach Bala introduces two concepts:
-
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
-
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
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
Coach Bala in this week's episode talks about the following:
-
Mental Strength - What, why and how to develop it
-
Rest Week: An early glimpse onto what is coming shorlty
-
Interim SOU Presentation: What it is and when will it likely happen
-
Mid Season Runners Party: Time to disco!.. NJ venue, March 24th (Fri). 150 runners
-
Be an amazing human being - Trait #3: Be a romantic!
https://www.runnershighwithbala.com/disclaimer
Coach Bala in this week's episode introduces two major frameworks that is critical to take this training season to a successful end
-
FIT: Frequency, Intensity and Time between runs - 3 critical pillars that needs to be met to have a successful training journey
-
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
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
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
In this weekend's message, Coach Bala talks about the following:
-
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
-
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
-
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
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
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
Coach Bala in this weekend messages touches on the following topics:
-
The Fitness equation (Fitness Increase = Aerobic fitness increase - injury increase) and its ramifications in the training program
-
How the program is designed as a combo of base building runs with strength runs. What it takes now to optimize race day performance
-
Speed programs - What is it and who it is for and who it is not for
-
The Commitment contract and 2 week rule
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
Coach Bala chats with FM runners Suraj Ravindran, Abhishek Sinha and Raj Mukhija on their wonderful running journey, their approach to it and how they excel in their passion - Running
Disclaimer: https://www.runnershighwithbala.com/disclaimer
Coach Bala in this weekend's message talks about the following:
-
Structured training program framework: Micro Cycle, Meso Cycle and Macro Cycle format
-
Not getting distracted is a sure shot way to focus and succeed. Distraction from what? - Coach Bala shares his POV
-
'Giving' is a fundamental trait of an amazing human being. Coach Bala share his views on 'What is meant by giving?', 'Why should you consider giving?' and 'How should you give?'
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
In the next episode of Coach Corner, Coach Bala talks about the following:
-
Wishing you all a very happy new year 2023
-
Benefits of having a new year resolution
-
Concept of Balance - Life, Relationships, Nutrition, Miles, Rest, Muscles all need to be in place
-
Aerobic training... how a body can develop well in that state.
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
Coach Bala chats with Coach Brent Ayer exploring his life, his running experience, his coaching experience and his stint as an ex RRCA President and coaching instructor!.
Brent has done it all! Enjoy!
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
In this weekend's message, Coach Bala talks about the following:
-
Fundamental difference between training for intensity v/s training for endurance. The two ends of the spectrum
-
21 day challenge - Form that habit
-
What happens inside your body when you are in the structured training program - An inside out transformation of all parts of the aerobic chain. Understand and experience the magic!
Legal Disclaimer: https://www.runnershighwithbala.com/disclaimer
Head Coach Bala tees up Season 9: 1. Intro to Season 9 with some key metrics 2. Vote of Thanks to many volunteers who made this moment possible 3. Introduction to RHWB Values: Amazing humans, Give more than take and No One left behind 4. 3 asks from the runner: Commitment, Resilience and Having fun 5. Introduction to Base pace run or Conversational pace running
Coach Bala and Swathy talk about The Peak Meso Cycle. What you should expect and what are the changes in mindset and prep you need to make during peak meso and why you need to do so..
Senior runner Swathy Raghuram and Coach Bala discuss the Why, the how and what next of rest week. Key items discussed are around giving a nice TLC for your body to recover and be ready for the peak meso cycle coming next.
Coach Bala and 3 masters runners - Ms. Kamal, Ms. Sudha & Ms. Sakuntala discuss their incredible journey with Season 1 Masters program @RHWB
Coaches Vats and Bala talk about this week's MQC on procrastination. Why we all procrastinate and how to get over it when it comes to running
Coaches Vats and Bala talk about what does it mean to have fun. The 3rd key pillar of RHWB running success. They begin by loosely defining the parameters of fun and how does fun look like and should look like in long distance running.
Coaches Bala and Vats chat about the exciting time of the season and things to look fwd to going fwd - Rest week and Interim SOU
2 fails does not make you a failure and wait for that inflection point for the take off
Coaches Deepak and Bala discuss the MQC for the week around what it means to enjoy the journey to the start line and how you build greatness in your training
Coaches Deepak and Bala talk about mastering a very important skill for all endurance runners: CONTROL. Controlling the release of energy is all that matters as we ramp of distance.
Good control in runs come in 4 stages:
- First mile control,
- First half control,
- Progressive mile control
- Stacked progressive control
Coaches Deepak and Bala talk about the benefits of summer training. Training in heat increases your aerobic capacity. With an increased aerobic capacity as the temperatures cool towards the end of the season, this combined effect can supercharge your runs on race day.
Coach Bala chats with awesome runners Dhiraj, Suren & Anand about their incredible journey to HM finish line
I know many of you got into running for weight loss. This is also a vital topic for all those who are focussed on staying health. A good body weight breeds great health, confidence and what not!.. In this regard couple of seasons ago I had a very good chat with a good friend of mine who went through this journey himself from a morbidly obese person to someone flaunting a six pack now! Last count he has reduced his body wt by 50%!!.. I think you will enjoy listening to this conversation and learn a lot.. check it out
Coach Bala and Sonali discuss their take on the week's Midweek Question from Coach (MQC) about the concept of training progression and mindset development
Sonali and Coach Bala discuss the mechanics behind running slow now to run fast theory. Building a bigger energy base and developing the habit to control the release of your energy is the key that sustains higher speed
Sonali Oltikar in conversation with Coach Bala - End of Meso 1. Habit forming zone. We talk about metrics dashboard that will be launching soon. Coaches will provide all runners a quantitative and qualitative metric to assess training progress. Sonali also took the opportunity to pose few rapid fire questions to coach
Coach Bala in conversation with senior runners Viz, Rahul and Sunil about their running journey.
Coaches Bala and Sujaa discuss competition in long distance running. Who is our competition and how to compete? Listen to hear their views
Coaches Bala and Sujaa discuss the why, the what and how of an important running type - Stride runs.
Stride runs are essentially strength runs that increases your strength to do a better base pace run. There is an up and a down portion of a stride run.
Comes in various forms and shapes: Time strides, Fartleks, Hill intervals, Long and Short interval to name a few
Coach Bala and Sujaa in conversation : Introducing RHWB Masters program and quick appraisal on where we are in the season with few key messages:
- Dont miss strength
- Dont miss runs
- Dont take summer running lightly
- Finish your 21 days to create a habit
Coach Bala with 3 newly minted half marathoners Shilpa, Shuba & Ramita exploring their incredible journey from brand new runners to half marathon finishers
Coaches Bala and Rakesh discuss about the key muscles that makes up the lower and middle portion of the Kinetic chain. Weakness or injury to these muscles drives some of the most common running injuries.
Coaches Bala and Rakesh discuss the critical significance of 2 key numbers that drive our coaching philosophy 21 Days of consistency brings about habit 2 weeks of non activity without valid reason brings about the end of a season
Coaches Bala and Rakesh discuss - Who is a Coach, What is Coaching, and how does a good coach runner relationship looks like?
Coach Bala chat with 3 runners who completed their FM in Season 7. They discuss about who they are, why running, what they did and how it was!
Coach Bala in conversation with Aarathi - National level athelet, Iron Man runner and coach
Coach Bala explains the fundamental framework for our structured training program.
Increase in Fitness - Fatigue = Training impact or injury (Depending on which one is higher!)
We talk about the 3 key focussing time periods in a training cycle - Micro Cycle, Meso Cycle and Macro Cycle
Coaches Shilpa and Bala discuss all things Stretching. Stretching as the name suggests is literally pulling apart muscles.
Static stretching before the run is pointless. It neither warms up your muscles nor remove any accumulated toxins nor lengthen your muscles just before the run for better mobility!
Dynamic stretching is the way to go as it enhances nerve muscle coordination to activate all key running muscles and bring it to play
Static stretching after a run is recommended to release any accumulated tensions in the bod
Coaches Shilpa Mathkar and Bala discuss few pro tips esply for new runners:
- Read Instructions in FS before every run
- The concept of splits
- The walk run strategy
Coaches Nayana and Bala discuss the first of the 3 pillars of RHWB program - Commitment.
What it really is, how does good v/s bad commitment look like and why it is foundational quality for any long distance runner.. well not just for running but for life!
Coaches Nayana and Bala discuss the foundational type of running that all of us need to be on top of for any long distance running distance - The CONVERSATIONAL Pace aka CP aka Base pace runs. We discuss the theory and practice of conversational pace running
Coaches Nayana and Bala talk about the foundations of our training program. Why a brand new runner who has never run before is able to run a 10K or HM or a 5K in a span of 16 weeks. What inside out bodily transformational changes happens during the training - Cardio Vascular Musculo Skeletal Mental Strength Improvement
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)
Head Coach Bala and Senior Runner Disha Kickstart S8 with an overview of the season registration stats, general set up of the season and discuss what it takes at a high level to complete the season successfully
Coach Bala and runner Suren bring the curtains down on S7 'Walk With The Coach' with a chat on Race Day prep
https://youtu.be/HPcx8fWZoFo
Fireside chat (sort of )with Dr. Paddu on the art & science of problem solving, and an idea to uplevel ourselves in this critical skill
https://youtu.be/pq9P8H0lJh4
Coach Bala talks about the journey till end of peak meso and destination run - Singapore
https://youtu.be/f0byeWPYEQ8
Coach Bala talks about why we do long runs and why we dont train for the entire distance. How to think about the ROI of a lon run?
https://youtu.be/nWTwBq_VlM0
Coach Bala talks about why we do long runs and why we dont train for the entire distance. How to think about the ROI of a lon run?
https://youtu.be/nWTwBq_VlM0
Coach Bala talks about what it takes to reach the destination - which is nothing but completing the journey. Finishing the journey before you complete the journey does not get you to the destination!
https://youtu.be/imvT-vJgttM
Coach Bala spoke with few senior coaches to get a quick tip or two for new runners getting ready for their race day
https://youtu.be/bg_0liq2Aug
Coach Bala took the opportunity to chat with Coach Terry Hamlin, elite runner, marathoner, skier, race director, author of "Building a Better Runner" and above all an amazing human being. We talk about his life story, the ups and downs with few key lessons for all (not just runners) to learn and get inspired
https://www.youtube.com/watch?v=whr1r4duZJ4
Coach Bala and Senior runner Shreedha discuss the criticality of Control and how to think about Control across multiple dimensions
Youtube Link: https://youtu.be/wR935i5Ugi4
Coach Bala and senior runner Shreedha discuss how to handle Obstacles during training and a high level problem solving framework
Youtube Link: https://youtu.be/hQe52_81mYs
Coach Bala sits with senior runner Shreedha to discuss how to approach Rest Week and what to expect in SOU (Interim)
Youtube Link: https://youtu.be/gOVSEGClvyM
Coach Bala talks further about Injury risk and how to prevent it by listening to your body
Youtube: https://youtu.be/atYGLq352eI
Coach Bala talks further about Injury risk and how to prevent it by listening to your body
Youtube Link: https://youtu.be/atYGLq352eI
Coach Bala hosts a first of its kind fire side chat with 4 ACs with some enthusiastic senior runners and CTO Arvind talking about one fundamental item for running - SHOES!
Coach Bala talks about the most important part of the kinetic chain - The HIPS!.. What is its role and what happens in there during running
Youtube Link: https://youtu.be/858PkxEyzdI
Coach Bala and Sr. Runner raghu talk about Meso 3 which traditionally is an injury meso. .. The why and how!
YoutubeLink: https://youtu.be/bZEMjE6CjRo
Coach Bala welcome meso 3 and what a runner should expect next meso cycle
Youtube Link: https://youtu.be/CdFh6bG-ezM
Coach Bala talks about the idea behind controlling your runs and how does it like on the ground
Youtube Link: https://youtu.be/QXjT_RNDbnM
Coach Bala talks about muscle structure, the myth of stretching and benefits of dynamic stretching
Youtube Link: https://youtu.be/OM2VtivAZfk
Coach Bala Talks about the dreaded treadmill - Dreadmill and infact why there is no need dread it at all - What to buy, why you should buy and how to use it.. you want to know. listen on!
Podcaster GV Ganesh talks to endurance runners Sonali Oltikar, Neha Belgaonkar and Vineet Chhapekar
Coach Bala & CTO Arvind talk about the Terrible Too's of Running Injury prevention
Youtube Link: https://youtu.be/Qw6BBuxJc2w
Coach Bala gives an overview of how muscles work to produce mobility
Youtube Link: https://youtu.be/B8EMkvkuws4
Coach Bala introduce CTO Arvind Kandhaswamy. Chats on his new role, why he took it and what are in store for RHWB community from a tech standpoint. They also talk about What do we mean by strides, how to do it and why it is useful
Youtube Link: https://youtu.be/8gBWTFBudP4
Introducing the fundamental form of running - CONVERSATIONAL Pace running and also a discussion around Walk/Run
Youtube Link: https://youtu.be/pMi6irFMEo0
Key gears - Shoes, Insoles, watches and winter dresses.
Youtube Link: https://youtu.be/zqJ3VB7HL40
Coaches discuss on the high level overview of the Season 7, how things will flow, what to expect .
Youtube Link: https://youtu.be/p9etqGUkkzg
Chat among Coach Indu, Coach Saurabh and Coach Bala welcoming all S7 runners and providing some interesting Cohort Stats
Youtube Link: https://youtu.be/GIayw9tqfas
Coaches Ani and Bala discuss 2 key numbers: Two week rule that applies to all to stay in the program and 21 days to build a habit!
Youtube Link: https://youtu.be/ph0WIuOHDoM
Coach Bala discussed the cardio vascular portion of CVMSMS training
Youtube Link: https://youtu.be/4FE6BP9q7UE
Coaches discuss Abt 21 days target and concept of "Splits"
Youtube Link: https://youtu.be/ph0WIuOHDoM
Coach Bala and Coach Ani discuss about the "contract" the runners and coaches getting into ..expectations and boundaries
Youtube Link: https://youtu.be/ph0WIuOHDoM
Chat with runners Dhanu Shetty Tejaswi, Veena Mistry, Jyothika Shetty about their running journey, experiences
Youtube Link: https://youtu.be/wWREjBwSx5Q
Chat with runners Shubha Ramaswamy, Shilpa Matkar & Nilima Samanth on their running journey, their experiences & learnings.
Youtube Link: https://youtu.be/s-KRGQLLKLY
With rampant COVID infections, many runners are looking to get back to running after a tryst with CoVID. Coach Bala provides some suggestions
Youtube Link: https://youtu.be/vg9UhLoyxpg
Coach Bala talks about the concept of controlled overload in training
Youtube Link: https://youtu.be/5HT6MGlXzTM
Coach Bala talks about different muscle types and how we need to activate them for running
Youtubelink: https://youtu.be/54r639nktNY
Commitment is one of the core pillars of RHWB and it is an essential component for all runners training for long distance running. Coach Bala shares his thoughts on what we mean by commitment and how does it look like when you are training
Check out his video link
https://youtu.be/xSfggaFB700
Key running muscle groups & common running injuries
Youtube Link: https://youtu.be/fuMEfc3IQE8
Coach Bala talks about Stamina Zone and the influence of lactate threshold
Here is the youtube link: https://youtu.be/d1n3keWFJgk
Coach Bala talks about key running metrics and how all of it behaves during the endurance zone
Check out the video version of the same
https://youtu.be/JzFBZkP1G44
Coach Bala explores the notion of competition for a long distance runner. An important concept for amateur runners to understand as they explore this journey
Coach Bala talks about the need for upper body strength, what happens there during running and how it all comes together in the kinetic chain
A behind the scenes of RHWB look through the lens of our CFO Anjali Bhate. Few thoughts on meso 2
Coach Bala discusses about how to tackle the exhaustion of the mind while running!.. Something as monotonous as running causes our brains to revolt and it will give signals to somehow stop it. Banked run strategy could be a nice way to appease your brain while also taking a little bit of a break!
Coach Bala and Anjali talks about this week's question around the single leg stands excercise and what one can learn from it and how this applies to running.
Coach Bala and Mona reminisce some old times @RHWB and welcome Meso 2
Youtube link of the same
https://youtu.be/k_Ihb53BlJE