Masters On The Move

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 nervous system, and the simple training changes I made to get my sprint finish back.After more than a year without any true sprint training, I realised I hadn't lost fitness—I had lost power. By adding short hill sprints, heavy low-repetition strength work, and focusing on nervous system recovery, I started feeling stronger, faster, and more responsive within just a few weeks.You'll learn:Why fast-twitch muscle fibres decline faster as we ageThe science behind preserving explosive powerHow hill sprints retrain your nervous systemWhy endurance training alone isn't enoughThe role of heavy strength training for masters runnersHow creatine and recovery can support power developmentA simple weekly plan to rebuild your finishing kickThis video is another piece of the Masters Running series, where we're building the complete recipe for staying fast as we age:🏃 Build a strong aerobic base🏃 Train intervals correctly🏃 Develop strength and resilient feet🏃 Protect your nervous system🏃 Preserve the power that keeps you running fast for longerWhether you're chasing a parkrun PB, training for a marathon, or simply want to stay strong and capable into your 50s, 60s and beyond, this video will help you understand one of the most overlooked aspects of masters running performance.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

MRI Results, Bone-on-Bone Hip... Is My Running Over? + Norman Joe's Epic Unicycle UpdateThis 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 my left hip. I talk openly about what this diagnosis means, the treatment plan ahead, whether I'll ever be able to run again, and the emotional impact of facing an uncertain future.I also share how this setback has changed my perspective and strengthened my passion for helping other runners achieve their goals through coaching.Then we reconnect with the incredible Norman Joe, who is currently attempting to circumnavigate the globe on a unicycle. Since our last conversation, Norm has crossed thousands of kilometres through the United States, battled snowstorms, extreme heat, equipment failures, and even found himself stranded in the middle of a Montana cornfield. Despite it all, his positivity and determination remain inspiring.In this episode you'll discover:🏃 My MRI results and what "bone-on-bone" really means💉 The treatment plan and what's next for my recovery🧠 The mental challenge of adapting when running is no longer guaranteed🚴 Why I'm embracing low-impact training for longevity🌍 Norman Joe's incredible journey across America💙 How you can support Norman's fundraising mission for clean water through WaterAidLINK:https://fundraise.wateraid.org.au/fundraisers/unicyclenorm/unicycle-circumnavigation-around-the-world-If you've ever faced injury, adversity, or had to reinvent yourself as an athlete, this episode is for you.👇 I'd love to hear from you in the comments:Have you had to give up running or another sport because of injury? What activities helped you stay fit and positive?If you enjoy the episode, please Like, Subscribe, and Share with someone who needs encouragement today.#MastersOnTheMove #Running #HipInjury #Osteoarthritis #MastersAthlete #HealthyAging #RunningMotivation #Unicycle #NormanJoe #Endurance #MarathonTraining #Longevity #RunningCoach #WaterAid00:00 Facing Injury and Recovery Plans01:48 Emotional Struggles and Mental Health03:23 Finding Purpose in Coaching04:00 Update from Norman Joe17:50 Adapting to New ChallengesGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 safely pivot your workout today (especially crucial for Masters athletes focused on training longevity), and the exact evening routine to force your nervous system back into a green recovery state by tomorrow morning.Stop stressing over a number on your wrist—use this data-driven checklist to bounce back fast.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 running regularly to struggling to even walk. Along the way I’ve gained 10kg and, more importantly, found myself questioning my identity as a runner.In this episode, I open up about the emotional impact of injury, losing the routines that gave my life purpose, and what I’ve learned from previously losing 40kg. Most importantly, I share my plan to rebuild—one small step at a time.I also talk about why I’ve chosen to document this journey on YouTube, not just to keep myself accountable, but in the hope that anyone facing injury, illness, weight gain or life’s setbacks knows they’re not alone.Masters on the Move has always been about ordinary people achieving extraordinary things. Today, instead of interviewing someone else’s story, I’m sharing my own.If this episode resonates with you, I’d love to hear your story. Please leave a comment or get in touch. Your experiences may inspire someone else who needs to hear they’re not alone.If you enjoy the podcast, please follow, leave a rating, and share this episode with someone who could use a little encouragement today.Because no matter what life throws at us, we keep moving forward.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 parkrun to explore the journey behind a movement that has transformed Saturday mornings around the world.Paul shares the adversity and trauma that shaped his life, how running helped him navigate mental health challenges, and the extraordinary series of events that led to the first Bushy Park Time Trial in 2004. He reveals the philosophy that keeps parkrun free, inclusive and volunteer-driven, reflects on milestones including the one millionth parkrun event and the first 1,000 parkrunner, and celebrates the incredible volunteers who make it all possible.They also discuss:• Paul's early life and the experiences that shaped his values• How running became a powerful tool for mental wellbeing• The injury that unexpectedly led to the creation of parkrun• Why parkrun was designed to be free and held every week• The story behind the name "parkrun" and the famous lowercase lettering• The evolution of results emails and milestone shirts• The importance of volunteers and community connection• Bruce Fordyce's influence on parkrun in South Africa• The growth of parkrun in New Zealand• How communities can start their own parkrun• Paul's advice for living a meaningful and connected lifeWhether you're a runner, walker, volunteer, or someone searching for belonging and purpose, this conversation is a powerful reminder that one small step can change everything.📖 Paul's book: *One Small Step*🌍 Are you part of the parkrun community? Share your parkrun story in the comments and let us know where you join your local event.👍 If you enjoyed this conversation, please like, subscribe and share the episode to help more people discover the inspiring stories of Masters on the Move.#MastersOnTheMove #parkrun #PaulSintonHewitt #RunningCommunity #Volunteering #MentalHealth #BruceFordyce #NewZealandparkrun #RunningPodcast #HealthyAging00:00 The Extraordinary Beginning03:36 Childhood Trauma and Its Impact06:44 The Role of Running in Mental Health12:16 Lessons from Adversity14:15 The Birth of Parkrun24:45 Gaining Structure and Permission29:32 The Evolution of Results and Communication34:34 Rebranding to Parkrun37:36 The Evolution of Parkrun's Identity39:00 Milestones and Community Impact45:53 The Role of Volunteers in Parkrun56:38 Encouraging Participation and Inclusivity01:00:07 Reflections on Personal Connections and LegacyGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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.We also explore his leadership with Hātea Harriers, the story behind Whangārei parkrun, how running has changed from the days before GPS watches and carbon shoes, and his advice for staying active for life.This is a conversation about longevity, community and the enduring power of running.SECURE FREE TICKETS HERE: https://events.humanitix.com/bruce-fordyce-comrades-and-parkrun-talkGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 Marathon.From the harrowing World War I trenches where its foundation of Ubuntu was born, to modern-day masters athletes completely redefining what is biologically possible after 40, 50, and 80—this is the ultimate motivation for anyone out running their local 5k parkrun or training for their next major milestone.We break down the mind-boggling pacing strategies of the oldest elite winner in history, and celebrate the incredible, ongoing legacy of 83-year-old Johannes Maros Mosehla, who proved to the world that age is nothing but a number on a bib.🎟️ LIVE NZ EVENT: MEET BRUCE FORDYCE! (AUGUST 14th)We are bringing the king of Comrades himself, 9-time winner Bruce Fordyce, right here to New Zealand to speak and join us at parkrun! Tickets: COMPLETELY FREE (But registration is essential!) When: August 14, 2026 Where: Whangārei, NZ Secure Your Tickets Here: https://events.humanitix.com/bruce-fordyce-comrades-and-parkrun-talk🎁 ENTER THE BOOK GIVEAWAY!We are giving away a free copy of Bruce's legendary book, The Winged Messenger! The winner will collect it on the night, meet Bruce in person, get it signed, and grab a photo. HOW TO ENTER: Watch the episode to find the answer to the trivia question below, and drop your answer in the comments! TRIVIA QUESTION: According to today's video, how old was Johannes Mosehla and his official finish time when he extended his record as the oldest finisher in 2025?(Note: If you want to secure a copy regardless, you can pre-order additional copies for just $29 NZD when booking your free tickets at the link above!)A massive thank you to our incredible local sponsors who made this zero-cost community event possible: ⛰️ Trek Trail & Fish & Stride Performance (Lucky-draw attendee giveaways!) 🛏️ Parkhill Fine Accommodation (Providing Bruce's stunning stay overlooking the Town Basin) 🍯 NZ Fudge Farm (For the special gift arrangements) ...and all of our private sponsors covering travel and venue costs!00:00 The Absolute Limit of Human Endurance00:43 New Zealand Bruce Fordyce Event and Giveaway03:27 The Brutal History of Comrades05:31 The Oldest Winnwers and Finishers09:09 Comrade Spirit at parkrunGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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. From a stunning 5:39 Comrades Marathon Down Run in 1973 to racing internationally in events such as London to Brighton and New Zealand's Kepler Challenge, David's running career spans a fascinating period in endurance sport history.But the story doesn't end there.David also shares insights from his cycling adventures, including the epic Tour Aotearoa, proving that the spirit of endurance and adventure doesn't disappear with age.In this conversation we explore:• The golden era of Comrades Marathon• What ultra running was really like in the 1970s• Overseas ultras and international racing experiences• Mental toughness before modern technology• Tour Aotearoa and endurance cycling• Lessons that today's runners can learn from the pioneers of the sport• Bruce Fordyce's impact on endurance running and his upcoming New Zealand visitThis is a fascinating journey through Comrades, overseas ultras, Tour Aotearoa, and stories from one of endurance sport's toughest eras.If you enjoy endurance sport history, running, cycling, Comrades Marathon, ultramarathons, and inspiring stories of resilience, this episode is for you.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 bring the concept from the UK to Aotearoa in 2012. What began as a leap of faith—starting with a single event in Lower Hutt—has grown into a nationwide movement spanning 72 events and over 155,000 registered participants.They share:How their friendship with Paul Sinton-Hewitt led to parkrun arriving in New ZealandThe early challenges (and surprising ease) of launching eventsWhy “free forever” and inclusivity became the foundation of successStories of connection, community, and even weddings born at parkrunThe powerful role of volunteers in sustaining the movementThe episode also explores their connection to running legend Bruce Fordyce and the wider global running culture that shaped parkrun’s philosophy.This is a story about more than running—it’s about belonging, accessibility, and the power of community to change lives.Photo & Video Credits:With heartfelt thanks to the incredible parkrun photographers and camera operators across New Zealand and beyond, whose generosity and talent help capture the spirit of parkrun every week.📖 Paul Sinton-Hewitt – One Small Stephttps://books.apple.com/nz/book/one-small-step/id6744083500?utm_source=chatgpt.com📘 Bruce Fordyce – Winged Messengerhttps://www.amazon.com.au/Winged-Messenger-Running-Comrades-Marathon/dp/1776056817/ref=asc_df_1776056817?mcid=222404a3e0903c4b8b57fba7433b3952&language=en_AU&tag=nzgoshpadsp-22&linkCode=df0&hvadid=725041153858&hvpos=&hvnetw=g&hvrand=844406988357412464&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9121802&hvtargid=pla-1131917420820&psc=1&language=en_AU&gad_source=4🏃 Find Your Local Parkrun (NZ)https://www.nzrunning.co.nz/run-clubs/parkrun-new-zealand?🌍 Official Parkrun Websitehttps://www.parkrun.com/⏱️ Chapters / Timestamps00:00 – The Saturday Ritual BeginsThe rise of parkrun as a Kiwi weekend tradition01:05 – Meeting the PioneersIntroduction to Lian and Noel de Charmoy01:18 – First Encounter with ParkrunDiscovering the original Bushy Park time trial02:29 – A Friendship That Sparked a MovementConnection with Paul Sinton-Hewitt03:30 – The Leap of FaithWhy they said yes to bringing parkrun to New Zealand04:05 – The First Event in Lower HuttPartnering with Richard McChesney05:10 – Building Cornwall ParkrunLaunching Auckland’s first event05:26 – Early Challenges & LessonsAdmin struggles, logistics, and learning on the fly06:30 – The First TurnoutMemories from the early Cornwall Park days07:19 – The Power of CommunityCoffee, connection, and friendships07:44 – Overcoming BarriersWorking with councils and keeping it simple08:47 – “Free Forever” ExplainedWhy accessibility is the foundation of parkrun09:28 – Not a RaceRedefining running as inclusive and welcoming10:51 – When It Took OffThe moment growth became exponential11:55 – Scaling NationwideFrom a handful of events to 72 across NZ12:39 – Volunteers: The Heart of ParkrunWhy the model works13:41 – Beyond FitnessMental health, belonging, and life-changing stories14:13 – Community StoriesFrom friendships to weddings15:25 – Parkrun Culture vs Traditional EventsWhy it feels different18:11 – The Oldest ParkrunnerInspiration from Colin Thorne19:34 – Inclusivity at the CoreWalk, jog, run—everyone welcome21:14 – Enter Bruce FordyceConnection to Bruce Fordyce24:28 – A Running Legend ExplainedWhy Bruce’s achievements matter27:44 – Bruce’s Visit to New ZealandWhat to expect and why it matters30:13 – Parkrun Tourism & GamificationCollecting flags and global participation31:00 – Looking Back with PrideReflections on building a movement32:01 – The Future of Parkrun NZVision for the next decade32:40 – Message to First-Timers“Just come along and have a go”33:21 – Closing ThoughtsWhy parkrun means more than just a runGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 runners swear by and the three common mistakes they skillfully avoid—secrets that could elevate your running to a new level.You'll learn how building a strong aerobic engine with consistent, low-intensity miles sets the foundation for speed and injury prevention. Justin breaks down why 80% of your training should stay in heart rate zones 1 and 2, and how this develops mitochondrial capacity, fat oxidation, and overall metabolic health. Plus, you’ll hear how mental toughness, visualization, and positive self-talk transform your mindset—so race discomfort doesn’t derail your performance. And in an often-overlooked tip, Justin invites you to fall in love with the process, finding joy in every step of your journey rather than obsessing solely over outcomes.But avoiding pitfalls is just as crucial. We break down why running too fast on easy days stunts recovery and how setting ambitious, unrealistic goals can lead to injury and frustration. Justin reveals a smarter approach: focus on maximizing your fitness before race day, then fine-tune your goals as your training progresses. Finally, learn why starting your race at an unmanageable pace can sabotage everything—tips on running negative splits and passing tired racers in the final miles could be your key to a new PR.This isn’t just about running—it’s a blueprint for smarter training, mental resilience, and lasting enjoyment. If you’re tired of plateauing or risking burnout, this episode shows you the exact habits to adopt and mistakes to ditch. Perfect for runners of all levels ready to unlock their full potential and enjoy the journey.Justin Hill is a running coach and fitness expert known for turning everyday runners into confident racers through science-backed strategies and practical advice.Get ready to transform your runs—this is the episode that will make every mile count. Hit play and start running smarter today.https://youtu.be/AEEl8-utIkU?si=4QFch1zo8xCtMhkK00:00 Unlocking Running Potential: Key Habits of Successful Runners02:57 Avoiding Common Pitfalls: Mistakes Successful Runners SidestepGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 barefoot, revealing surprising insights about injury prevention, muscle strength, and how barefoot running might just make you faster—even if you've never considered yourself a serious athlete.Discover how Duncan’s initial curiosity sparked a radical shift in his running approach, and why he advises starting with barefoot walking and gradual transition. We break down the latest research, like Daniel Lieberman’s studies on foot strike and impact forces, and how this science can inform your own practice, whether you’re an experienced runner or a newcomer. Duncan shares practical tips on strengthening your calves and feet, choosing the right surfaces, and tuning into your proprioception to prevent injury.You'll learn about the critical role of intrinsic foot muscles and calluses in shock absorption, the importance of cadence—especially that magic number 180—and how mindfulness of posture can change your entire running experience. This episode is perfect for anyone curious about barefoot running, those looking for injury alternatives, or runners wanting to tap into their natural abilities and stay motivated through community and challenge.If you’ve ever wondered whether running barefoot could work for you—or if you're tired of traditional footwear holding you back—this conversation provides the inspiration, science, and practical advice to get started safely. Duncan’s story proves that you don’t need to be an elite athlete to enjoy the benefits of a more natural run—and that sometimes, slowing down can lead to faster, healthier progress.Whether you're a seasoned runner, a health-conscious beginner, or simply interested in reconnecting with your body, this episode will inspire you to rethink your approach to running. Tune in to discover how barefoot running might just be the next step in your fitness journey—and why the simple act of feeling your feet can redefine your entire running experience.Want to Pilot Duncan's Health Data Dashboard?Contact Duncan on [email protected] in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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.After interviewing 36 high-performing masters athletes — runners in their 40s, 50s, 60s and beyond — clear patterns emerged.The athletes who continue improving don’t train like they’re 25.They train smarter.In this episode, we break down the four biggest lessons from masters athletes who are still thriving:• Training adjustments for aging• Injury prevention and mobility strategies• Why strength training is essential after 40• Nutrition principles for longevity and performance• MindsetIf you're searching for:How to run faster after 50Running over 40 training tipsHow to avoid injury as a masters runnerStrength training for runners over 50VO2 max decline with ageMasters athlete nutritionThis episode gives you practical, proven insight from athletes who are living it.Age changes the rules — but it doesn’t end performance.Welcome to Masters on the Move.Link to make a booking with my Physiotherapist, Adam at Northland Physiotherapy:https://nzappts.gensolve.com/northland_physioGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

VO₂ max Exclusive Offer sign up link: https://coachjustin.trainingtiltapp.com/Store/vo-max-structured-interval-plan-libraryAre 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 properly — specifically designed for masters runners who want to stay fast, strong, and injury-free.These structured VO₂ max workouts are built with smart progression, controlled float recoveries, and proper warm-up and cool-down protocols so you can get the maximum aerobic benefit without overloading your body.You’ll learn:• Why VO₂ max training matters more after 40• How to structure interval workouts correctly• How many reps are ideal for masters runners• The role of float recoveries• How to execute each session safely and effectively• How to sync these workouts directly to your watchIf you want guided, structured VO₂ max sessions ready to drop into your schedule, I now offer a coaching plan for just $7.50 USD per month.✔ Structured interval workouts✔ Sync directly to your watch✔ Exclusive bonus strength workouts✔ 10-day free trialTrain smart. Stay fast. Keep improving.If you enjoyed this episode, subscribe and share it with another masters athlete who wants to improve their running performance after 40.#MastersRunner #VO2Max #IntervalTraining #RunningAfter40 #TrainSmartGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 marathon records, became the first woman to break 4 hours for the Korkie 56km, and went on to dominate the legendary Comrades Marathon.In this episode of Masters on the Move, we dive into:• How Helen started running at 25• Her Comrades Marathon winning strategy• What makes Comrades the most iconic ultramarathon in the world• Training insights from a 3x champion• Her connection with Bruce Fordyce• The legacy of women’s distance running in South Africa• What to expect at the 100th running of Comrades in 2027If you’re a marathon runner, ultramarathon athlete, masters runner, or dreaming of running Comrades — this episode is for you.Helen will hopefully also be speaking live alongside Bruce Fordyce in New Zealand on August 14th — a once-in-a-lifetime event for endurance athletes.👇 Comment below:Are you considering running Comrades one day?ALSO A HUGE THANKS TO YOU, OUR LISTENERS! Masters On The Move has been chosen as number 4 in the Best Ten Master Runner Podcasts. THANK YOU!https://public.millionpodcasts.com/v1/public/tk/GEbRwF8c5ewY4t0REvpeDewi%2FPSiWSbwFOAoXBvDUwIbTv3vnFkiGkgSJFkXw0kIHBEB4aFdGChY3iNaEgNLC9xSA%2BSRSiYqWODwWhgCRQweVwbjkyYmI1kh11oYAkUGFEb99Zsm%2BehEFh5GDQEMDiNP8%2BOdVycbUyXuWQkCVgUQVvnfkBXfKl4hFiLk%2B1UFG1EL9Z4V3yNUFRYi5Mc%3DMillionPodcasts helps you find the best podcasts on the web.Podcast Database for PR - MillionPodcastsGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 • How masters runners should approach intensityVO₂ max sets your aerobic ceiling — but the way you train it matters.Done correctly, just one session per week can lift performance while protecting recovery.If you’re serious about training smarter, this is for you.Listen next: – How to Find Your Functional Lactate Threshold – Zone 2 Explained for RunnersTrain smart. Stay consistent. Improve with purpose.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 riding to raise awareness and funds for WaterAid, supporting access to clean water for communities around the globe.In this episode of Masters on the Move, we explore:• Why he started this journey at 58• The physical and mental demands of riding one wheel across continents• The mindset required to attempt a global circumnavigation• Why clean water access matters more than everThis is a story about endurance. Purpose. And proving that ambition doesn’t expire.👉 Follow Norman’s journeyhttps://www.instagram.com/unicycle_norm?igsh=bzcwaHk0djNpcWRw👉 Support the missionhttps://buymeacoffee.com/tcsq9pe6n7?fbclid=PAZnRzaARgl2dleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacng37HJzEeeNwQfkW-QgbYBfdeFQVdY9nF1n3oUufM1HTWSqXQJYdKqdUrNw_aem_AbVrNNj4slQZRVWB_-EEkQ&utm_content=link_in_bio&utm_medium=social&utm_source=ig👉 Donate to WaterAidhttps://fundraise.wateraid.org.au/fundraisers/unicyclenorm/unicycle-circumnavigation-around-the-world-?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaARglxRleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafG6muv2qV7-WOV8c7sI08q2DEky8PZxt3UmLw1DSP9M94nVkPdA8y0TYskdA_aem_7yBEwgHsapm7M0k2NhCBTgIf this episode inspired you, please subscribe and share it with someone who needs a reminder that their boldest chapter might still be ahead of them.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 masters runners.You’ll learn:• What VO2 max really measures • Why it drops 5–15% per decade after 30 • Why many athletes never truly “hit” VO2 max in testing • The difference between VO2 max and lactate threshold • Why running economy is often more important for performance • The truth about fat-burning zones and exercise intensityWe also explore why two athletes with identical VO2 max values can perform very differently — and why improving efficiency, threshold, and durability may matter far more than chasing a higher oxygen number.If you’re over 40 and want to train smarter, improve performance, and understand what truly drives endurance success, this episode will change how you think about fitness testing.Train smart. Stay durable. Run strong.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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.We cover:Achilles tendon painCalf tears (“felt a pop”)Runner’s knee / front of knee painPlantar fasciitis / heel painSuspected stress fracturesPersistent hamstring tightnessFor each injury we discuss:✔ What’s likely going on✔ What to do immediately✔ Whether you should keep running✔ What to avoid✔ When it’s time to seek professional helpThis episode is especially relevant for masters runners who want longevity, smart training decisions, and fewer unnecessary layoffs.⚠️ Disclaimer: This content is for educational purposes only and does not replace individual medical assessment. If pain is severe, worsening, or not improving, consult a qualified health professional.If you enjoy practical, evidence-informed conversations to help you train smarter as a masters athlete, please subscribe to the channel and share this with a training partner.Contact Tim:https://nzappts.gensolve.com/physio_moves/clinician/details/timothy_allen09 298 [email protected] in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 parkruns, travelling to events around the country and inspiring runners of all ages with his consistency, humility, and unwavering spirit. He showed up week after week, proving that longevity in sport — and in life — is built on discipline, purpose, and belief.I had the privilege of sitting in Colin’s home and recording this conversation with him. I remember seeing his medals and trophies lining the walls — but what stood out most was not his achievements.It was his warmth.His gratitude.His deep faith.He spoke openly about missing his beloved wife and his peaceful expectation of being reunited with her again. There was no fear — only hope.In this special tribute episode, I share a few personal reflections before replaying our original conversation. For the YouTube version, I’ve included photographs from his remarkable life.Colin ran his race well.May this episode honour his legacy and inspire us all to finish strong.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 community of 5,000 men focused on faith, health, and resilience.In this episode of Masters on the Move, we explore:Why discipline outlasts motivationWhat runners over 40 often get wrong about consistencyThe difference between grinding and smart longevityHow purpose and faith shape long-term resilienceWhat separates people who stick with fitness from those who keep restartingAnd why Chris plans to run the perimeter of America in 2027This conversation is for anyone who wants to stay strong, healthy, and purposeful — not just for a season, but for decades.Chris Avery CoachingFaceBook: https://www.facebook.com/chris.avery.9083/Instagram: https://www.instagram.com/chrisaverycoaching/Linkedin: https://www.linkedin.com/in/chris-avery-coaching/Chris Runs AmericaInstagram: https://www.instagram.com/chrisrunsamerica?igsh=MWpxZTF0eWxweXBnNg==Website: Chrisrunsamerica.com Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 — pushing against the skin.And his resilience started young.As a kid, Dave rode a bike that was far too big for him, pedalling under the crossbar. In winter, he filled the handlebars with hot water to stop his hands freezing. To avoid embarrassment, he left the bike near school and walked the rest of the way.This episode is about adversity, creativity, consistency, and what keeps us moving as we age.If you enjoy inspiring endurance stories and conversations about resilience beyond midlife, subscribe and join the community.#MastersOnTheMove #RunningOver60 #Parkrun #Resilience #EnduranceGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 must be done as intervals• How long reps should last (3–8 minutes)• How much recovery to take (¼–⅕ of work duration)• The biggest pacing mistakes runners makeAt this intensity, lactate accumulation increases and acidity rises quickly — which is why precise execution matters. Threshold intervals improve your ability to buffer acidity, sustain race pace under fatigue, and raise your lactate threshold effectively.We also cover:• Time trials in training• Progression runs• Negative splits and pacing controlIf you’re training for a 5K, 10K, half marathon, or marathon, this workout can significantly elevate performance — when programmed correctly.Listen to parts 1 and 2 (Steady-State and Tempo) to understand the complete threshold training system.Subscribe for evidence-based coaching that helps you train smarter and run faster.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 story behind his dominance at ComradesHis up and down course records — and how long they stoodHis 50-mile world record at the 1984 Chicago Ultramarathon (only broken in 2019 by Jim Walmsley)Winning the London to Brighton ultramarathon three years in a rowHow his mindset evolved over decadesWhy community running like parkrun matters more than everAdvice for masters athletes who want to perform at their bestWhether you’re chasing a personal best or simply want to keep improving with age, this conversation is packed with wisdom from one of endurance sport’s true icons.👉 Subscribe for more conversations with athletes redefining what’s possible beyond midlife.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 running actually is• How it differs from steady-state and threshold intervals• Why tempo improves lactate clearance• How long tempo efforts should last• Continuous vs interval tempo structure• The biggest mistake runners makeTempo workouts are sustained efforts lasting 15–40 minutes (or longer for advanced runners), performed slightly below lactate threshold. Done correctly, they raise your lactate threshold, improve stamina, and increase your ability to hold faster paces for longer — without tipping into excessive fatigue.If you’re training for a 5K, 10K, half marathon, or marathon, tempo work belongs in your weekly structure.Watch Part 1 (Steady-State) and Part 3 (Threshold Intervals) to understand the complete threshold training system.Subscribe for evidence-based coaching designed to help you train smarter and run faster.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 100 triathlons completed, 5 Ironmans, and 6 half-Ironmans, Pieter’s path has taken him from Olympic aspirations to qualifying for the brutal ICON XTRI, where only 250 athletes are invited annually. Representing South Africa, he narrowly missed the mountain cutoff and finished at the bottom of the field — an experience that reshaped his understanding of success, identity, and mastery.But this conversation goes far deeper than racing.We unpack:The evolution from chasing performance to cultivating longevityTraining smarter as a masters athleteScience-based nutrition and natural performance strategies for older menThe role of neuroplasticity and medicinal mushrooms in endurance performanceWhy fueling the brain may be as important as fueling the bodyThe powerful parallels between endurance sport and spiritual formationThis episode is about resilience, reinvention, and the discipline to keep moving forward — especially when the mountain still lies ahead.If you’re a masters athlete, a triathlete, or simply someone determined to perform at a high level beyond midlife, this conversation will challenge and inspire you.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 marathon and half marathon performance.In this episode of Run Faster with Coach Justin, you’ll learn:• What steady-state training actually is• How it differs from tempo and threshold workouts• Why it improves lactate clearance and aerobic durability• How to structure a steady-state session properly• The most common mistake runners makeThreshold training builds stamina by increasing your ability to clear lactate and buffer acidity — allowing you to hold faster paces for longer. Steady-state work develops that system without excessive fatigue, making it essential for long-term progress.If you’re training for a 10K, half marathon, or marathon, this workout belongs in your program.Subscribe for more evidence-based running coaching designed to help you train smarter and run faster.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 battles and receiving three organ transplants, most people would focus solely on survival.Ty built two thriving businesses.We dive into:The “No Options” mindset that carried him through his darkest seasonsBuilding companies while managing chronic illnessHow facing mortality reshapes ambition and leadershipEnergy management when your health is unpredictableTurning adversity into purposeThis is a conversation about resilience, perspective, and refusing to shrink when life gets hard.If you’ve ever felt sidelined, stuck, or overwhelmed by circumstances beyond your control — this episode will challenge you to rethink what’s possible.Follow Masters On The Move for conversations with resilient high performers redefining midlife, leadership, and longevity.Ty can be contacted at tygipson.comGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 stop guessing and start training with purpose.You’ll learn:What lactate threshold really is (and why it matters)Why heart rate formulas like 220-age are often wrongThe best way to measure your threshold without a labHow to calculate your Functional Threshold Heart Rate (FTHR)How to match heart rate and pace zones correctlyThis is the foundation for smarter training, better pacing, and improved performance from 5K to marathon.👉 Subscribe for the next episode where we break down the 4 key threshold workouts every runner should use.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

Celebrating Movement, Community, and Resilience with Maria EasterbrookJoin 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, volunteerism, and resilience—demonstrating how one person's passion can ripple through an entire community.In this episode:Maria shares her lifelong love of movement, from childhood walking and biking to playing football, rugby, and hockey, and her commitment to staying active into her 50sThe inspiring story behind her role in launching a second parkrun in Whangarei to reduce congestion and encourage participationThe meticulous process of planning and organizing a new parkrun course, including navigating permits, safety checks, and community engagementMaria’s work with Achilles New Zealand, guiding visually impaired athletes and fostering empathy and teamworkInsights into her participation in Masters athletics, balancing competition with enjoyment and learning new skills like pole vaulting at age 50The importance of rest, listening to the body, and maintaining resilience at any ageHow Maria’s volunteer efforts and bubbly personality positively impact those around her, encouraging newcomers and supporting others in their journeyPractical advice for listeners to make a meaningful difference in their communities through volunteering and kindnessGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 and why many runners are interpreting their data incorrectly. You’ll learn why HRV numbers are highly individual, why comparing your score with other runners is meaningless, and why the most important thing to monitor is your baseline and long-term trend.We also explore how HRV reflects total life stress, not just training load, and why factors like poor sleep, work stress, illness, alcohol, and late meals can all influence your readings.You’ll learn:What heart rate variability really measuresWhy HRV numbers are different for every runnerThe biggest mistake runners make when interpreting Garmin HRVHow to recognise when HRV is above, within, or below your baselineHow HRV can act as an early warning system for overtraining and illnessHow runners can use HRV trends to guide smarter training decisionsThis episode also connects to recent Midweek topics including building a strong aerobic base, executing interval training properly, strengthening the feet, and ensuring the nervous system is recovered enough to adapt to training.Because you don’t get faster from training alone — you get faster from recovering from the training.If you’re a runner using Garmin or another wearable to track HRV, this episode will help you interpret the data properly and use it as a powerful tool for recovery and performance.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 5K, and even now in the 70–74 age group he’s still running times close to what he was doing nearly a decade ago. With a best age grade of 83.21%, he continues to compete in cross country and road races, often winning his age category.But Steve’s journey hasn’t always been straightforward. At one stage he had to put running aside to focus on raising his children when life took an unexpected turn. Years later he returned to the sport in his 50s — and the rest is an inspiring story of resilience, discipline, and rediscovering the joy of running.In this conversation we talk about:• How Steve got into running• Why consistency beats talent over the long term• Staying competitive into your 70s• Training, recovery, and injury prevention for masters runners• The power of the running community• Why it’s never too late to start running againWhether you’re a new runner or a lifelong athlete, Steve’s story is a reminder that the best years of running don’t have to be behind you.👍 If you enjoyed this episode, please like, subscribe, and share to help more runners discover these inspiring masters stories.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 that stop progress.You’ll learn:• Why running progress can suddenly stall• The five most common causes of a training plateau• How to adjust your training to start improving again• Simple strategies coaches use to help runners break through plateausIf you feel like your pace, fitness, or race times have stopped improving, this episode will help you understand why — and what to do about it.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 per mattress).We discussed:Why mattress matching is individualHow pressure relief and spinal alignment affect recoveryWhy marketing often clouds decision-makingAnd how active adults can make smarter sleep investmentsFor runners and high-performing professionals alike, recovery isn’t optional — it’s foundational.If you care about sustained performance and long-term health, this conversation is worth your time.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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:-https://youtu.be/5B4BO1hwUpM?si=x4jYPLQVUXHTZzSahttps://youtu.be/kJWPYdnK1Rc?si=1_dI1jRn3RnZy_oqWe break down what HRV actually is, why it’s measured in milliseconds, and why your personal baseline matters far more than the raw number. I explain the science behind the 4-7-8 breathing method and how stimulating the vagus nerve shifts your body from sympathetic “fight or flight” mode into parasympathetic “rest and recover.”But this isn’t just about breathing.We connect HRV to the bigger performance picture: building a strong aerobic base, executing intervals properly, strengthening the feet, and ensuring your nervous system is recovered enough to actually adapt to training. Because you don’t get faster from the work alone — you get faster from recovering from the work.I also cover the lifestyle factors that quietly suppress HRV, including overtraining, late meals, sugar before bed, work stress, and poor sleep habits — and what practical changes made the biggest difference for me.If you’re serious about running faster for longer, staying injury-free, and training smarter as a masters athlete, this episode will help you understand why recovery isn’t optional — it’s foundational.Subscribe and share with someone who trains hard but needs to recover better.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 with joint pain, stiffness, inflammation, or declining mobility after 50 or 60, this conversation will challenge what you’ve been told about “normal aging.” We dive into natural pain relief strategies, how nutrition and inflammation are connected, and why many traditional physical therapy approaches fail to create long-term results.You’ll learn:• What really causes chronic pain after 50• Why aging does not automatically mean decline• How movement affects mobility and joint health• The link between diet and inflammation• Simple physical therapy tips you can use immediately• How to improve mobility after 60• Ways to stay strong, active, and independent as you ageWhether you’re an active adult, a masters athlete, or simply someone who wants to reduce pain without drugs or surgery, this episode offers practical, science-based strategies for healthy aging.If you’re searching for answers to questions like:“Why am I in pain as I get older?”“How can I reduce inflammation naturally?”“What are the best mobility exercises over 50?”“Can chronic pain be reversed?”— this episode is for you.🎧 Subscribe for more conversations on strength after 60, functional movement training, longevity, and staying active for life.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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, resistance bands, a Swiss ball, a step — and for the most important part, a towel and a tennis ball.We dive into why foot core strength is one of the most overlooked performance enhancers for masters runners, how stronger feet improve running economy and stability, and why this small, consistent investment of time can reduce injury risk and help you stay competitive well into your 40s, 50s, 60s and beyond.I also explain how this 15-minute routine fits alongside running-specific strength work, and why building a stronger foundation may be the key to unlocking faster times without increasing mileage.Plus, don’t miss next week’s episode where I share exactly how I improved my HRV from unbalanced and low to steady and rising — using practical, sustainable strategies.If you’re a masters runner who wants to run strong, stay injury-free, and keep improving with age, this episode is for you.https://youtu.be/d3ne87dFrn0?si=rhq3AV0IyJThdGMuGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 recently, he initiated and led a successful parkrun relay record attempt — proving what can happen when community spirit meets smart organisation.In this episode we talk about:• How Denis got started in running and multi-sport• What speed golf really is (and why it’s tougher than you think)• The role of a parkrun Run Director behind the scenes• Building an inclusive run club culture• Organising local events like the Hatea Grand Prix• Competing in masters athletics• The power of community in endurance sportThis conversation is about more than racing times. It’s about leadership, longevity, creativity, and making sport accessible for everyone.If you’re interested in running, parkrun, masters athletics, community sport, or building a strong local run group — this episode is for you.👍 Like & subscribe for more stories from inspiring masters athletes and community leaders.Full parkrun relay video: https://youtu.be/p1MK0uOkA2Y#Running #parkrun #MastersAthlete #RunClub #Whangarei #CommunitySportGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 we age, and how to apply it correctly in your training.Many runners spend too much time in the “grey zone” — running too hard on easy days and not recovering properly. The result? Fatigue, plateaued performance, and recurring injuries.In this episode you’ll learn:✔ What Zone 2 training actually is✔ How to know if you’re truly in Zone 2✔ The science behind mitochondrial development and aerobic adaptation✔ Why aerobic base training is crucial for runners over 40✔ How much Zone 2 running masters athletes should be doing✔ How Zone 2 supports interval training and 5K performance✔ How to run faster after 40 without burning outWe also cover how Zone 2 improves fat oxidation, metabolic health, nervous system balance, and recovery — making it one of the most powerful tools for endurance training longevity.Whether you’re training for a faster 5K, 10K, half marathon, or simply want to keep running strong into your 50s and 60s, this episode gives you a practical, science-based framework for smarter training.If you’re a masters runner looking to improve endurance, avoid injury, and build long-term performance, this episode is for you.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 reality of chronic knee pain and ultimately undergoing knee replacement surgery. We talk about the mental battle of hearing that diagnosis as a runner, the fear of losing identity, and the long road back to lacing up again.But this isn’t just a story about surgery. It’s about adaptation. Perspective. And rediscovering what running truly means when chasing personal bests is no longer the priority.Colin is now a regular at parkrun, proving that running doesn’t have to end when your body changes — it simply evolves.If you’re dealing with injury, ageing, setbacks, or wondering whether your best running days are behind you, this conversation will remind you that showing up still counts.In this episode:Colin’s early running and marathon yearsThe mindset of a performance-driven runnerFacing knee replacement as an athleteRecovery, rehab, and the first run backHow his relationship with running has changedWhy he still shows up at parkrunAdvice for runners navigating injury and ageingThis is a powerful reminder that you’re not done — even when the road looks different than you expected.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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, certified running coach Justin explains why controlled interval training at 5K pace, supported by a strong base of low-intensity aerobic running, is the key to improving 5K race times.You’ll learn:The #1 workout to improve your 5K performanceHow often masters runners should do interval trainingWhy easy running (Zone 2) is critical for speed and longevityCommon 5K training mistakes that slow runners downHow to train smarter, recover better, and race faster after 40, 50, and beyondThis episode is ideal for:Masters runners training for a 5KRunners over 40 looking to improve speed safelyAthletes returning to racing without injuryAnyone confused about interval training vs easy runningFree progressive interval workout plan:I’ve created a free written plan outlining a more detailed, progressive interval workout. If you’d like a copy, use this email [email protected] and I’ll send it straight to you.Subscribe to Masters On The Move for practical, evidence-based running advice for lifelong performance.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 finish lines.He shares the brutal reality of Comrades Marathon, the mental toll of decades of training, and how his approach to running has evolved as he’s aged. We dive into his training and nutrition strategies for longevity, the mistakes he made early on, and what really matters if you want to keep running well into your later years.The conversation takes a dramatic turn as Alan recounts the unforgettable night he helped a fellow runner during a long-distance trail run, when worsening weather forced them to shelter overnight in the mountains, unsure if they’d be found. It’s a gripping story of decision-making, fear, responsibility, and resilience.Alan also opens up about contracting bilharzia, losing a kidney, and the long road back — both physically and mentally — to endurance running. His honesty about vulnerability, recovery, and redefining limits offers hope to anyone facing health setbacks.We also explore why, after everything he’s achieved, parkrun and community running still matter deeply, and what running has taught him about aging, perseverance, and life itself.This episode is a masterclass in mental toughness, longevity, and refusing to quit — and a reminder that age is not the finish line.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 shift away from pace obsession and toward connection and community. You’ll learn why belonging matters more than motivation, how social running improves long-term consistency, and why this trend isn’t just for Gen Z.Whether you’re a seasoned runner or struggling to stay motivated, this episode offers a fresh perspective on why running feels different — and better — than it used to.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieWhat 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 running partnership. For years, Francois and his wife Antoinette have trained side by side, lining up together at everything from local club runs to Two Oceans and the Comrades Marathon.This conversation isn’t about podiums or personal bests. It’s about showing up, week after week. Francois shares how running together has shaped their marriage, how they navigate pace, setbacks and ageing, and why small rituals — even collecting bread tags on runs — have become symbols of purpose and connection.We also hear Antoinette’s voice in her own words, in Afrikaans, offering a heartfelt reflection on what it means to run alongside the same person through life.If you’ve ever struggled with consistency, wondered how to keep moving as the years go by, or believed that the real power of running lies in community and companionship, this episode will stay with you long after the finish line.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 heartfelt, humorous episode that captures what keeps older runners inspired, grounded, and grateful — one stride at a time.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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, proving that a health condition doesn’t have to limit what’s possible.We explore his early love for cycling, how his diagnosis reshaped his lifestyle, and the turning point that pushed him toward long-distance endurance goals. He shares how he prepared for the ride physically, mentally, and logistically, along with the highlights and unexpected challenges on the road.From nutrition strategies and blood glucose management to mindset, resilience, and the lessons he brings into his career as a teacher, this episode is filled with practical insights for anyone pursuing ambitious goals — especially those navigating health challenges.Whether you’re a cyclist, an endurance athlete, or someone searching for motivation, this conversation is a reminder that big dreams are possible with the right approach, consistency, and belief.#CapeReingaToBluff #EnduranceCycling #DiabetesAthlete #LongDistanceCycling #NZCycling #Resilience #EnduranceTraining #CyclingMotivation #Type1Diabetes #AdventureCycling #BikepackingNZ #MastersOnTheMoveGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

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 hilarious, it’s a gentle reminder that the shuffle is part of the journey — a badge of honor for effort well spent.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieWhen 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 fought back — one careful step at a time.In this episode of Masters on the Move, host Justin Hill sits down with Mark to explore how he rebuilt from that moment, returning to complete over 250 parkruns, the Rotorua Marathon, a 30km loop around Rarotonga, and many more events that define a life in motion.In this conversation:The day everything changed at TekapoHow injury reshaped Mark’s mindset and trainingThe role of the Whangārei parkrun community in his recoveryLessons on resilience, balance, and rediscovering joy in runningWhether you’re recovering from an injury, chasing your next milestone, or simply looking for motivation to stay active, this episode proves it’s never too late to start again.Masters on the Move — real stories, real runners, real resilience.#RunningPodcast #MastersRunning #RunningMotivation #InjuryRecovery #parkrun #Whangarei #ResilienceGet in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

It’s taper week — the training’s done, the legs are restless, and the brain has gone rogue. In The Taper Madness, Justin hilariously captures the paranoia that grips runners before a big event. Did you train enough? Are you too tired? Too rested? Do you even remember how to run? With humor and perspective, he reminds us that tapering isn’t losing fitness — it’s gaining freshness. The hardest part is doing nothing — and that’s exactly why it matters.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieEver wake up feeling exhausted, even after a full night’s sleep? In this episode of Masters on the Move, Justin Hill talks with Katrina Aubrey, a registered clinical sleep and respiratory physiology technician, about what’s really happening while you sleep — and why quality matters more than quantity.Katrina explains the four stages of sleep, how each one affects recovery, performance, and energy, and what you can do to finally start waking up refreshed. From deep sleep to REM cycles, this episode breaks down the science in a way that’s easy to understand — and easy to act on.Perfect for athletes, professionals, and anyone who wants to optimise their rest and recovery.Disclaimer: This episode is for informational purposes only and should not be taken as medical advice. If you’re struggling with sleep or related issues, please seek guidance from a qualified health professional.Katrina can be contacted at:Home | Autosense NZ | Safer Drivers. Safer Fleets. Safer JourneysOr email:[email protected] in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.

Every runner has them — the pre-race routines that range from practical to borderline mystical. In Race Day Rituals, Justin unpacks the strange habits and lucky charms that give us comfort before the starting gun. From favorite socks to exact breakfast timings, he reveals how rituals calm the chaos of competition. A funny and affectionate look at the quirks that make runners human — and why we’ll keep doing them, even if they don’t actually make us faster.Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail [email protected] Hosted on Acast. See acast.com/privacy for more information.