Runners High With Bala

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!
 
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- 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.
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