Bcos runners need memos too! (Not just miles) Be Part of History - RHWB's First Runner Retreat! We're thrilled to host our first-ever Weekend Runners Retreat in the scenic Poconos Mountains ! Time to sit back, relax, enjoy the training journey, network and have fun! When: 5pm Friday October 3rd - 9am Sunday October 5th, 2025 Where: Retreat center in the midst of the beautiful Poconos mountains What's in store: Yoga & mindful movement Group runs & outdoor adventures Campfi

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. Th

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. Fee