Runners High With Bala

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.runnershighw...

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 t...

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 the...

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. C...

In this Episode, Coach Bala talks about the following key concepts in running: 1. Benefits of Summer training towards Race Day performance 2. What is Aerobic and Anaerobic training. And how you should use the knowledge to improve your training outcome 3. Kinetic Chain - What is it and what needs to be done to improve on it!   Listen on..   https://www.runnershighwithbala.com/disclaimer

In this first episode of SX, Coach Bala talks to Ultra Maraton runner Sonia Ahuja on her recently completed Bad Water Ultra Marathon. Billed as the 'Toughest On Foot Race' in the world, Bad Water Ultra is a tough race that demands a LOT from the participants. Sonia is nothing short of a world class athlete, a legend in her own right. Listen to this to get an in depth view into this journey.

Summer Training:   Means lot of imbalance when you train: Water Imbalance Electrolyte Imbalance Heat Imbalance     Focus on: -   Clothing light Replenishing water (Correct qty) and sales (Nuun Tabs) Run slower (20 secs slower per mile for every 5def F increase in temperature)   https://www.runnershighwithbala.com/disclaimer

Coach Bala, Sujaa and Sushma set out on a nice and easy CP destination run during their visit to Kathmandu and in the process offer few tips on how to do a good Conversational pace run! https://www.runnershighwithbala.com/disclaimer

As we finish first warm up week, Coach Bala talks about the power of 21 days as a habit forming zone! Do any new thing for 21 days you form a nice habit of doing that. Goal is for all us to reach that milestone and make this a nice easy habit! He also talks about the 'Inside Out' Transformation that unfolds in this training program for all of you! At its heart, the training is about 'Cardio Vascul...

Head Coach Bala sets the stage for Season X with admissions numbers and 3 key focus areas for all runners during warm up weeks - Shoes, Watch, Final Surge.   Coach Bala also talks about the foundational run - CONVERSATIONAL PACE run. What it is and how to execute that https://www.runnershighwithbala.com/disclaimer

Coach Bala talks about the science and concept behind Lactate Threshold. How it affects our running when the threshold is reached and how to use this knowledge to best manage our long runs. Secondly Coach Bala talks about what mindset we need to have to NOT get into a Snatching defeat from jaws of victory syndrome.   How to define victory and what does success and defeat really mean from the conte...

Coach Bala talks about power of having the right competetive spirit, command performance as a result of aligning your best and the D-Day. Mental benchmarking is another powerful concept that we all need to harvest and make the best use of. https://www.runnershighwithbala.com/disclaimer

In this weeks message, Coach Bala introduces two concepts: 1. Banked Runs: A type of run where you take a controlled break every mile to give 'rest' to your mind and body without loosing the overall plan for your run 2. Problem Solving Framework: For any long distance runner one thing that is sure to happen is some unexpected curve balls during a race or a long run. Successful long distance runnin...

Coach Bala talks about why rest week and the history and context behind Interim SOU meeting. A warm welcome for the Runners Dance party (Midseason tradition in NJ) to all tri state area runners. Outstation runners welcome too!   https://www.runnershighwithbala.com/disclaimer

Coach Bala in this week's episode talks about the following:   1. Mental Strength - What, why and how to develop it 2. Rest Week: An early glimpse onto what is coming shorlty 3. Interim SOU Presentation: What it is and when will it likely happen 4. Mid Season Runners Party: Time to disco!.. NJ venue, March 24th (Fri). 150 runners 5. Be an amazing human being - Trait #3: Be a romantic!   https://ww...

Coach Bala in this week's episode introduces two major frameworks that is critical to take this training season to a successful end   1. FIT: Frequency, Intensity and Time between runs - 3 critical pillars that needs to be met to have a successful training journey   2. Control: Key to have a good long distance run is the ability to control your pace (your energy release) in your runs. Start with f...

Coach Bala chats with FM runners Jyoti Checka, Shiva Purnachandra & Ravi Gujar on their wonderful running journey, their approach to it and how they excel in their passion - Running   Disclaimer: https://www.runnershighwithbala.com/disclaimer

In this weekend's message coach Bala talks about the following:   1. What is a stride run and why Strides? How does it help overall 2. Reselience is the art of coming back and having a non binary mindset to available options. 3. Part 2 of 'Amazing Human Beings' series, coach Bala talks about the need for being Thankful. - First feel it and then verbalize it!   https://www.runnershighwithbala.com/d...

In this weekend's message, Coach Bala talks about the following:   1. Release of S9 Meso 1 metrics dash - Quantitative score and qualitative comments given by coach to all runners to assess Meso 1 performance. What we measure we improve and let us focus on continuous improvement   2. Feedback is a Gift: We are launching a short quick survey after every meso for all runners to provide a short in se...

Coach Bala facilitates a discussion with runners Sujaa, Sonali, Veena and Raghu to understand how they went about Preparing, planning and handling various roadblocks (expected and unexpected) that came their way enroute to a picture perfect training season across multiple seasons.     Disclaimer: https://www.runnershighwithbala.com/disclaimer

Coach Bala chats with Ultra marathoner Sonia Ahuja relieving her running journey and her recent unbelievable accomplishment of setting the course record in Brazil 135 (Caminho Da Fe - The Path of Faith trail)   https://www.runnershighwithbala.com/disclaimer

Coach Bala in this weekend messages touches on the following topics: 1. The Fitness equation (Fitness Increase = Aerobic fitness increase - injury increase) and its ramifications in the training program 2. How the program is designed as a combo of base building runs with strength runs. What it takes now to optimize race day performance 3. Speed programs - What is it and who it is for and who it is...