Runners High With Bala

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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.

Runners High With Bala


    • Apr 13, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 24m AVG DURATION
    • 166 EPISODES


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    Latest episodes from Runners High With Bala

    S13Ep14: Race Day

    Play Episode Listen Later Apr 13, 2025 17:00


    Coach Bala in this episode lays out the thought process and prep that one needs to be on top of..  Check it out

    S13Ep13: Happy Hormones of Runners High, who is your competition?

    Play Episode Listen Later Apr 7, 2025 20:58


    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..

    S13Ep11: Rest week and few RHWB Mid season traditions

    Play Episode Listen Later Mar 17, 2025 11:54


    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'

    S13Ep10: Downside of Mental Strength

    Play Episode Listen Later Mar 8, 2025 13:42


    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. 

    Reflections Ep76: Exploring the power of resilience with Neil & Raj

    Play Episode Listen Later Mar 3, 2025 45:58


    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

    S13Ep9: Power Without Control Is Nothing

    Play Episode Listen Later Feb 28, 2025 19:31


    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!

    Reflections Ep75: From Running to Coaching -Journey of Learning with Coach Arathi, Sam & Ajay

    Play Episode Listen Later Feb 23, 2025 51:44


    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

    S13Ep8: Resilience - A simple plan to bounce back!

    Play Episode Listen Later Feb 17, 2025 22:55


    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!

    S13Ep7: Pulse Dashboard and our unwritten 'Contract'

    Play Episode Listen Later Feb 9, 2025 15:25


    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

    Reflections Ep69: Running & Heart Health, Chat With Cardiologist Dr. Anshu Garg

    Play Episode Listen Later Feb 7, 2025 56:56


    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

    S13Ep6: Theory of Pain and 3 exciting announcements!

    Play Episode Listen Later Feb 3, 2025 23:41


    Coach Bala talks about how to think about Pain during training and how to think about addressing it.   3 new exciting announcements to follow..

    S13Ep5: Training Train & FIT Framework

    Play Episode Listen Later Jan 26, 2025 17:29


    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!

    S13Ep4: Destination Runs & CVMSMS System

    Play Episode Listen Later Jan 19, 2025 15:11


    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

    S13Ep3(Run): Art of Winter Running & Science of CP

    Play Episode Listen Later Jan 12, 2025 14:10


    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..

    S13EP3(Walk): Winter Walking & Steady State Walking

    Play Episode Listen Later Jan 12, 2025 5:40


    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

    S13Ep2: Power of Routines and 21 day challenge

    Play Episode Listen Later Jan 5, 2025 17:48


    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

    RHWB S13: Welcome

    Play Episode Listen Later Dec 27, 2024 13:19


    Coach Bala welcomes everyone to Season 13 and shares some high level stats on the season and info on next steps

    Reflections S12Ep4: Commitment Resilience & HavingFun with Aparna Anand & Raman

    Play Episode Listen Later Oct 16, 2024 50:26


    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!

    RHWB S12Ep11: Who is your competition, Why Taper, Why Not full distance training?

    Play Episode Listen Later Oct 5, 2024 23:19


    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.

    Reflections S12Ep 3: Inspirational Runners

    Play Episode Listen Later Oct 3, 2024 43:41


    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!

    RHWB S12Ep9: Peak Meso Cycle & Command Performance

    Play Episode Listen Later Sep 21, 2024 24:37


    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.

    RHWB S12Ep8: Welcome the toughest training week for some - RESTWEEK!

    Play Episode Listen Later Sep 8, 2024 21:47


    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

    RHWB S12Ep7: Long Distance Range and HR control

    Play Episode Listen Later Sep 1, 2024 32:11


    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!

    RHWB S12 Ep6: Pain, Pace and Power

    Play Episode Listen Later Aug 25, 2024 24:38


    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.

    RHWB S12Ep4: Welcome Meso 2, Training Train, Kinetic Chain Workouts

    Play Episode Listen Later Jul 28, 2024 19:42


    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'.

    RHWB S12Ep3: CVMSMS Training!

    Play Episode Listen Later Jul 14, 2024 10:45


    - 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

    RHWB S12 Ep2: Dumping, 21 Days Target & Aerobic State of Running

    Play Episode Listen Later Jun 30, 2024 11:04


    - 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

    RHWB S12 Ep1: Welcome, Registration Stats, First few steps!

    Play Episode Listen Later Jun 23, 2024 18:22


    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

    RHWB S11 Ep 12: Lets begin to wrap up! (Key concepts to get us to start line!)

    Play Episode Listen Later Apr 7, 2024 36:43


    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

    'Reflections - The RHWB Podcast' Ep 6: First Time FMers Upendra, Dr. Suba and Elizabeth

    Play Episode Listen Later Apr 2, 2024 58:39


    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.

    RHWB S11 Ep 11: Rest Week, Feedback, SOU (Interim) & Party

    Play Episode Listen Later Mar 11, 2024 14:40


    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

    RHWB S11 Reflections Ep 5: Junior Runners w/parents

    Play Episode Listen Later Mar 10, 2024 58:35


    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.

    RHWB S11 Ep9: The FIT Framework

    Play Episode Listen Later Feb 24, 2024 20:14


    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  

    Reflections S11 Ep4: Ordinary Person Trying To Do Extra Ordinary Thing!

    Play Episode Listen Later Feb 18, 2024 33:37


    Coach Bala chats with guest Jafar on his incredible mission he has set himself. to achive. Learn about it and join us

    RHWB S11 Ep7: Kinetic Chain & Common Running Injuries

    Play Episode Listen Later Feb 5, 2024 26:05


    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

    'Reflections - The RHWB Podcast' S11 Ep3: Chat with first time stars - Hitesh, Arnav and Shubhangi

    Play Episode Listen Later Feb 2, 2024 46:14


    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!

    RHWB S11 Ep6: The Training Train, Metrics Dashboard

    Play Episode Listen Later Jan 29, 2024 20:52


    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

    RHWB S11 Podcast Ep3: Yoga For Runners

    Play Episode Listen Later Jan 24, 2024 54:44


    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!

    RHWB S11 Ep5: Training for Time & Common Mistakes

    Play Episode Listen Later Jan 21, 2024 30:09


    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

    RHWB S11 Ep4: Inside Out Transformation and Build your right engine!

    Play Episode Listen Later Jan 15, 2024 23:26


    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

    RHWB S11 Podcast Ep1: Chat with Dr. Sumanth TK - Psychiatrist

    Play Episode Listen Later Jan 12, 2024 53:08


    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

    RHWB S11 Ep3: First major milestone, 5.0 and why Dynamic stretching

    Play Episode Listen Later Jan 7, 2024 21:13


    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

    RHWB S11 Ep2: Conversational Pace & 2 sacrifices!

    Play Episode Listen Later Dec 31, 2023 23:06


    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

    RHWB S11: Welcome with a fire side chat!

    Play Episode Listen Later Dec 24, 2023 21:00


    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

    RHWB SX Podcast Ep 5: Race Day Experience with Dr. Radhika, Rakesh and Siva

    Play Episode Listen Later Oct 6, 2023 54:05


    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

    RHWB SX Ep 11: LR training limit and intro to 2 advanced running metrics

    Play Episode Listen Later Sep 27, 2023 21:23


    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

    RHWB SX Ep 10: Power of Mental Benchmark & Banked Run Strategy

    Play Episode Listen Later Sep 16, 2023 23:11


    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

    RHWB SX Podcast Ep 4: Chat with 5.0 Runners Hima, Rakesh & SriRanga

    Play Episode Listen Later Sep 9, 2023 44:18


    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

    RHWB SX Podcast Ep 3: Mastering CP!

    Play Episode Listen Later Sep 1, 2023 41:41


    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

    RHWB SX Ep 9: Rest Week & Strategies to conquer long distance range!

    Play Episode Listen Later Sep 1, 2023 32:19


    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

    RHWB SX Ep 8: Why and how to have fun during running?

    Play Episode Listen Later Aug 23, 2023 15:28


    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

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