Explorez tous les épisodes du podcast Runners High With Bala

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:

 

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!

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:

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

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

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!

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:

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..

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:

1. Clearly understanding who is your competition

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

3. 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:

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

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

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

1. Frequency

2. Intensity

3. 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:

 

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

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:

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

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!

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

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

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:

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

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

1. Conversational Pace Running - Definition, what to do and how to do and why?
2. Sugar and Salt: Why control this and how?
3. 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 :

1. Lactate Threshold

2. 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.

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

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:

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

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:   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