PODCAST · health
Masters On The Move
by Justin Hill
Masters on the Move helps older runners train smarter, stay stronger, and keep moving for life. Hosted by certified running coach Justin Hill, the show features inspiring athlete stories, expert health insights, and practical answers to listener questions—all backed by science. Science, stories, and strategies to keep you running strong for life. Hosted on Acast. See acast.com/privacy for more information.
Episodes
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The Zone 2 Heart Rate Mistake Most Runners Over 50 Make
If your "easy" runs are pumping your heart rate into the 150s, you're not building aerobic fitness — you're digging a fatigue hole. In this video I show you exactly how to lower your easy-run heart rate using Zone 2 training, even as a runner over 50. Heart rate zones feel confusing, but the...
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Two Strokes at 40… Now He’s Heading to the Bodybuilding Stage
In this raw and honest conversation, Phil sits down with Coach Justin to talk about: • The warning signs he missed in the weeks before his strokes • What it felt like to collapse mid-workout at 4:30am, and the two days that followed before he got proper medical help • The tough conversation about...
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Coming Back After Injury: Why Zone 2 Isn't Optional
Several months ago I was running 5:20/km for 20+ kilometres in zone 2. Today, zone 2 for me is a brisk 9:00–9:30/km walk. In this episode I'm walking you through exactly how I'm rebuilding my aerobic base after a hip injury — and why chasing my old pace right now would be the fastest way back to...
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Losing Your Speed is Normal After 40. How I Got Mine Back.
If you've noticed that your finishing kick has quietly disappeared, you're not imagining it—and it isn't just because you're getting older. In this video, I explain why so many masters runners lose their top-end speed long before they lose their endurance, what's happening inside your muscles and...
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Is Running Possible on a Bone to bone Hip Joint?
MRI Results, Bone-on-Bone Hip... Is My Running Over? + Norman Joe's Epic Unicycle Update This week on Masters on the Move, I share one of the most personal updates I've ever recorded. After months of severe hip pain, my MRI has revealed the cause: a torn labrum and bone-on-bone osteoarthritis in…
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What to do When Your Garmin HRV Drops
Woke up to a flashing red HRV status on your Garmin? 🚨 Don't panic. In this episode, I break down my exact 3-step triage protocol to handle a sudden drop in Heart Rate Variability without ruining your training or your recovery. We’ll cover how to quickly audit the cause of the drop, how to…
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Losing my identity… and finding my way back
Today is a very different episode of Masters on the Move. My scheduled guest had to postpone, so instead I decided to share something I’ve been keeping mostly behind the scenes. After a serious crash, what appears to have been a trigger for autoimmune disease, and a hip injury, I’ve gone from...
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The parkrun Story: Personal Struggle to Global Movement
From 13 runners in Bushy Park to more than 2,500 events across 23 countries and millions of lives changed, Paul Sinton-Hewitt's story is one of the most remarkable in modern sport and community building. In this special episode of *Masters on the Move*, Justin Hill sits down with the founder of...
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Lessons From a Lifetime of Running
Northland running legend Jim Kettlewell joins the podcast to share the lessons from a lifetime of running. From humble beginnings to winning an XTERRA Trail Running World Championship title at the age of 66, Jim reflects on the training, mindset and consistency that shaped his remarkable journey....
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Comrades: The Ultimate Test, Raw Grit, Comaraderie
What is the absolute limit of human endurance as we age? 🏃♂️💨 In this episode of Masters on the Move, we are stripping away the myths of aging and diving deep into the raw grit, storied history, and unbreakable community spirit of the world’s oldest and largest ultra marathon: The Comrades...
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The untold stories of ultra running’s toughest era
In this episode of Masters on the Move, we sit down with David Levick, one of the outstanding endurance athletes of the golden era of ultra running. Long before carbon shoes, GPS watches, and modern sports science, David was producing remarkable performances in some of the world's toughest races....
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NZ parkrun Pioneers
Every Saturday morning at 8am, thousands of New Zealanders gather in parks across the country for a shared ritual—parkrun. But this global phenomenon didn’t just appear overnight. In this episode, host Justin Hill is joined by parkrun New Zealand pioneers Lian and Noel de Charmoy, who helped…
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3 Things Successful Runners Do and Those They Avoid
Ever wonder why some runners hit their personal bests effortlessly while others always seem to struggle with injuries or burnout? The secret isn't luck—it's a set of proven habits that top performers build into their routine. In this episode, discover the three game-changing strategies successful...
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Barefoot Runner Shares His Insights and Journey
Most runners underestimate the transformative power of barefoot running—and how it can boost your speed, improve your form, and deepen your connection to movement. Duncan O'Neill, a seasoned park runner in his 60s with over 220 runs behind him, shares his journey from traditional shoes to…
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What 36 Masters Athletes & Experts Reveal
In this episode, 36 masters athletes and performance experts reveal how runners over 40 can stay fast, injury-free and competitive. If you're looking for the best masters running training plan, strength training for older runners, or injury prevention strategies after 40 — this is your blueprint....
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Interval Workouts Done Properly for Runners Over 40
VO₂ max Exclusive Offer sign up link: https://coachjustin.trainingtiltapp.com/Store/vo-max-structured-interval-plan-library Are you trying to improve your VO₂ max after 40 without burning out or breaking down? In this episode of Masters on the Move, I walk you through interval workouts done...
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Kiwi Born | 3x Comrades Marathon Champion & South African Running Pioneer
Helen Lucre is a 3x Comrades Marathon Champion — and one of only very few women in the 105-year history of the Comrades Marathon to win three consecutive titles. Born in Motueka, New Zealand, Helen moved to South Africa in 1980 and began running in her mid-20s. Just a few years later, she broke...
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How I Increased My VO2 Max
Want to increase your VO₂ max and run faster — without overtraining? In this video, I break down exactly how to structure a VO₂ max running workout, including: • The ideal interval duration • How hard you should actually run • Proper recovery timing • Why most runners do these sessions wrong •…
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58. One Wheel. 30,000KM. Riding around the world for clean water.
At 58 years old, Norman Joe is attempting something most people wouldn’t consider at any age — riding 30,000 kilometres around the world on a unicycle. He began in February 2026 and has already completed over 3,000km across New Zealand. But this isn’t just about a world record attempt. Norman is...
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Why Your VO2 Max Doesn’t Predict Race Results
VO2 max is often called the gold standard of aerobic fitness — but does it really determine how fast you can run? In this episode of Run Smarter with Coach Justin, we break down what VO2 max actually means, how it’s measured, why it declines with age, and why it’s often overrated — especially for...
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Running Injury? What To Do First (Achilles, Knee, Plantar Fasciitis & Stress Fractures Explained)
Most runners don’t lose fitness because of the injury — they lose it because they handle the injury wrong. In this episode of Masters on the Move, I’m joined by physiotherapist Tim Allen from Physio Moves to break down exactly what runners should do in the first 48–72 hours after common injuries....
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Farewell to a Legend
Apology for getting the month wrong. Not on my best form today. Last night we said goodbye to an extraordinary man. Colin Thorne passed away at 102 years old — leaving behind a legacy of faith, endurance, and quiet inspiration that touched communities across New Zealand. Colin completed 265...
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He’s Running the Perimeter of America — But This Is the Real Story
Chris Avery’s story goes far beyond running. After overcoming personal doubt, Chris committed to a simple but powerful principle: show up daily. That decision has led to four consecutive years of running every single day, building a coaching business that’s helped over 1,000 people, and leading a...
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Broken Legs Back Running
At 64 years old, Dave Campbell is still running strong — with over 200 parkruns completed and a 5km best of 21:42. But that’s only part of the story. Dave has broken both legs in separate motocross accidents, requiring plates and screws. At times, those screws have even loosened while running —...
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Threshold Intervals Explained: Train at 10K Pace Without Blowing Up
Threshold intervals sit at the high end of threshold training — performed at or slightly above lactate threshold and often close to 10K race pace. In this episode of Run Faster with Coach Justin, you’ll learn: • What threshold intervals actually are • How they differ from tempo runs • Why they…
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9 X Comrades Champ and Driving Force Behind parkrun in South Africa
What does it take to become one of the greatest ultramarathon runners of all time? In this episode of Masters on the Move, we sit down with 9-time Comrades Marathon champion Bruce Fordyce to unpack the mindset, training philosophy, and life lessons behind his legendary career. Bruce shares: The...
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Tempo Runs Explained: The Fastest Way to Raise Your Lactate Threshold
Tempo runs sit in the middle range of threshold training — and they may provide the biggest return on investment in endurance performance. In this episode of Run Faster with Coach Justin, we break down tempo training using clear threshold terminology so you understand exactly: • What tempo…
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At 50+, He’s Still Racing the World’s Hardest Triathlons
In this episode of Masters on the Move, I sit down with Pieter Vermeulen — endurance athlete, Ironman finisher, and lifelong student of resilience — to explore a journey that began in 1988 during South Africa’s isolation years and continues today at provincial and international level. With over…
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Most Runners Skip This Workout (Steady-State Explained)
If you want to build real stamina and improve your lactate threshold without burning out, you need to understand steady-state running. Steady-state training sits at the low end of threshold training. It’s one of the most overlooked workouts in distance running — yet it forms the foundation of...
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No Options: Surviving 3 Organ Transplants & Building 2 Businesses | Ty Gipson
What do you do when quitting isn’t an option? In this episode of Masters On The Move, I sit down with Ty Gipson — lifelong Type 1 Diabetic, triple organ transplant recipient, entrepreneur, public servant, and national speaker. Ty’s journey is extraordinary. After facing life-threatening health...
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How to Find Your Lactate Threshold
Most runners are training in the wrong zone — and it’s costing them performance. Here’s how to accurately find your lactate threshold and fix it. In this episode of Run Smarter with Coach Justin, I break down how to measure your true threshold intensity using a simple 20-minute test — so you can...
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From Teacher to Community Leader — Maria’s Incredible Impact
Celebrating Movement, Community, and Resilience with Maria Easterbrook Join us in this inspiring episode featuring Maria Easterbrook, a dedicated community advocate, athlete, teacher, and guiding force behind multiple initiatives in Whangarei. Maria's journey showcases the power of movement,...
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Your Garmin HRV Is Lying to You: How Runners Should Actually Use HRV
Many runners wake up, check their Garmin HRV, and assume the number tells them exactly how ready they are to train. But heart rate variability is one of the most misunderstood metrics in modern endurance training. In this episode of Midweek with Justin, we break down what HRV actually measures…
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STEVE FAIRLEY - Still Running Fast in His 70’s
What does it take to keep running strong into your 70s? In this episode of Masters on the Move, I sit down with inspiring Whangārei runner Steve Fairley from Hātea Run Club, a man who proves that consistency and passion can keep you fast for decades. Steve has completed 320 parkruns, run a 19:34...
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Why Runners Plateau (And How to Break Through)
If your running hasn’t improved in months, you might be experiencing a running plateau — something almost every runner encounters at some stage of their training. In this episode of Midweek with Justin, running coach Justin Hill explains why runners plateau and the most common training mistakes...
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Wake Up Ready to Run: Choosing the Right Mattress for Recovery
We talk a lot about training plans, VO₂ max, and recovery protocols — but rarely about sleep environment. In the latest Masters on the Move episode, I interviewed Derek Hales, Founder of NapLab, who has tested over 500 mattresses using a structured, data-driven framework (10 tests, 43 data points...
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I Fixed My Low HRV - Here’s Exactly What Worked
In this episode of Midweek with Justin, I share exactly how I increased my Heart Rate Variability (HRV) from consistently low and unbalanced to trending upward and stable — and why this metric could be the missing link in your recovery and performance. Links to Sleep Specialist Katrina Aubrey:-...
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Eileen Kopsaftis - Natural Pain Relief for Adults Over 60
Is chronic pain after 50 really inevitable — or is there a better way? In this episode of Masters on the Move, we explore chronic pain and aging with licensed physical therapist and international bestselling author Eileen Kopsaftis, author of Pain Culprits and Aging Culprits. If you’re dealing…
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I Ran 19:19 at 61 — This 15-Minute Home Workout Made the Difference
Can 15 minutes twice a week really make a difference to your running after 60? In this midweek episode, I share the simple at-home strength routine I believe played a major role in helping me run a 19:19 5K parkrun personal best at age 61. No gym membership. No fancy machines. Just dumbbells,...
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He Started a parkrun Relay… It Broke a RECORD
Denis Langford is one of the driving forces behind the running community in Whangārei, New Zealand. A passionate runner, cyclist and speed golfer, Denis is a parkrun Run Director, club captain of the Hatea Run Group, organiser of the Hatea Grand Prix, and a dedicated masters athlete. Most…
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Why Masters Runners Need Zone 2 Training (The Science Explained)
Zone 2 training is the missing link for most masters runners. If you’re over 40 and trying to run faster, recover better, and stay injury-free, building a strong aerobic base is essential. In this episode of Masters On The Move, we break down the science of Zone 2 running, why it matters more as…
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COLIN SMITH - He Runs on a Replaced Knee
What happens when a lifelong runner is told he needs a knee replacement? For many, it would signal the end. For Colin Smith of Whangārei, it became the start of a new chapter. In this episode, Colin shares his journey from running impressive marathon times in his younger years to facing the…
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Midweek With JUSTIN HILL - The One Workout That Actually Improves Your 5K
If you want to run a faster 5K, especially as a masters runner, this episode breaks down the single most important workout you should be doing — and how to do it without overtraining or getting injured. Many runners over 40 train harder, not smarter. In this Midweek Masters On The Move episode,...
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ALAN COULTER - 30 Comrads Marathons, One Kidney, Still Running
In this powerful episode, we sit down with Alan Coulter, a 68-year-old ultra-distance runner who has completed 30 Comrades Marathons, around 300 marathons, countless half marathons, and numerous ultra-trail events — a lifetime of endurance few will ever match. But Alan’s story goes far beyond...
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Running Is Cool Again - What’s Actually Going On
Running has quietly transformed from a solo grind into a social movement — and it’s changing the way people train, stay motivated, and stick with the sport. In this episode, certified running coach Justin Hill unpacks why running has exploded in popularity again, from the rise of run crews to the...
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Francois and Antoinette- Running Side by Side For Life
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie What happens when running isn’t just a sport — but a shared life rhythm? In this episode, we sit down with Francois Williams of Tygerberg Running Club, one half of a rare...
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Midweek Recover: Run, Laugh Repeat - Why We Keep Coming Back
After all the alarms, injuries, and early mornings, why do we keep lacing up? In Why We Keep Coming Back, Justin reflects on the real reasons runners return again and again. It’s not just about fitness — it’s about community, resilience, and proving to ourselves that we’re still moving forward. A...
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How He Cycled New Zealand Top to Bottom While Managing Diabetes CHRISTIAN REYNOLDS
In this episode, we sit down with Christian Reynolds an inspiring endurance cyclist who completed the legendary Cape Reinga to Bluff ride — a journey spanning the full length of New Zealand. What makes his story truly powerful is how he took on this massive challenge while managing diabetes,...
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Midweek Recover: Run, Laugh Repeat - The Finish Line Shuttle
The medals are shining, the endorphins are flowing — and everyone’s walking like penguins. In The Finish Line Shuffle, Justin celebrates that beautiful, awkward aftermath of race day. He shares the science behind sore muscles and the art of the recovery hobble. Equal parts relatable and…
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Running Through Setbacks: How Mark Anderson Found Strength After Injury
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie When a serious injury at the Tekapo Half Marathon threatened to end his running journey, Mark Anderson of Whangārei had every reason to hang up his shoes. But instead, he...
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ABOUT THIS SHOW
Masters on the Move helps older runners train smarter, stay stronger, and keep moving for life. Hosted by certified running coach Justin Hill, the show features inspiring athlete stories, expert health insights, and practical answers to listener questions—all backed by science.
Science, stories, and strategies to keep you running strong for life.
Hosted on Acast. See acast.com/privacy for more information.
HOSTED BY
Justin Hill
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Frequently Asked Questions
How many episodes does Masters On The Move have?
Masters On The Move currently has 89 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Masters On The Move about?
Masters on the Move helps older runners train smarter, stay stronger, and keep moving for life. Hosted by certified running coach Justin Hill, the show features inspiring athlete stories, expert health insights, and practical answers to listener questions—all backed by science. Science, stories,...
How often does Masters On The Move release new episodes?
Masters On The Move has 89 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Masters On The Move?
You can listen to Masters On The Move on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Masters On The Move?
Masters On The Move is created and hosted by Justin Hill.
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