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..

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:   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 Great2. 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!