summaryIn 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 TakeawaysCommunity 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.

SummaryIn 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.   Chapters00:00 Welcome to the New Season06:53 The Importance of Aerobic Training13:24 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..