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...

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 my left hip. I talk openly about what this diagnosis means, the treatment plan ahead, whether I'll ever...

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...

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...

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...

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 ha...

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 m...

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 Lo...

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 eve...

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 r...

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 mig...

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 — c...

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 properly — specifically designed for masters runners who want to stay fast, strong, and injury-free. T...

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 t...

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 intensity VO₂ max sets your aerobic ceiling — but the way you train i...

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 arou...

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 3...

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 pain Calf tears (“felt a pop”) Runner’s knee / front of knee pain Plantar f...

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, h...

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 Mov...

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...

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 w...

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 Comrades His up and down course records — and how long they stood His 50-m...

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 c...

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 aspi...