- 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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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

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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

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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.

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

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.

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

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

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.

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