Masters On The Move

Justin Hill
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

Masters on the Move helps older runners train smarter, stay stronger, and keep moving for life. Hosted by certified running coach Justin Hill, the show features inspiring athlete stories, expert health insights, and practical answers to listener questions—all backed by science. Science, stories, and strategies to keep you running strong for life. Hosted on Acast. See acast.com/privacy for more information.

  1. 3D AGO

    Eileen Kopsaftis - Natural Pain Relief for Adults Over 60

    Is chronic pain after 50 really inevitable — or is there a better way? In this episode of Masters on the Move, we explore chronic pain and aging with licensed physical therapist and international bestselling author Eileen Kopsaftis, author of Pain Culprits and Aging Culprits. If you’re dealing 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 age Whether 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    53 min

  2. 6D AGO

    I Ran 19:19 at 61 — This 15-Minute Home Workout Made the Difference

    Can 15 minutes twice a week really make a difference to your running after 60? In this midweek episode, I share the simple at-home strength routine I believe played a major role in helping me run a 19:19 5K parkrun personal best at age 61. No gym membership. No fancy machines. Just dumbbells, 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=rhq3AV0IyJThdGMu 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    6 min

  3. FEB 20

    He Started a parkrun Relay… It Broke a RECORD

    Denis Langford is one of the driving forces behind the running community in Whangārei, New Zealand. A passionate runner, cyclist and speed golfer, Denis is a parkrun Run Director, club captain of the Hatea Run Group, organiser of the Hatea Grand Prix, and a dedicated masters athlete. Most 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 sport This 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 #CommunitySport 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    29 min

  4. FEB 17

    Why Masters Runners Need Zone 2 Training (The Science Explained)

    Zone 2 training is the missing link for most masters runners. If you’re over 40 and trying to run faster, recover better, and stay injury-free, building a strong aerobic base is essential. In this episode of Masters On The Move, we break down the science of Zone 2 running, why it matters more as 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 out We 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    11 min

  5. FEB 13

    COLIN SMITH - He Runs on a Replaced Knee

    What happens when a lifelong runner is told he needs a knee replacement? For many, it would signal the end. For Colin Smith of Whangārei, it became the start of a new chapter. In this episode, Colin shares his journey from running impressive marathon times in his younger years to facing the 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 ageing This 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    48 min

  6. FEB 10

    Midweek With JUSTIN HILL - The One Workout That Actually Improves Your 5K

    If you want to run a faster 5K, especially as a masters runner, this episode breaks down the single most important workout you should be doing — and how to do it without overtraining or getting injured. Many runners over 40 train harder, not smarter. In this Midweek Masters On The Move episode, 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 beyond This 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 running Free 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 justinhillcoach@gmail.com 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    6 min

  7. FEB 6

    ALAN COULTER - 30 Comrads Marathons, One Kidney, Still Running

    In this powerful episode, we sit down with Alan Coulter, a 68-year-old ultra-distance runner who has completed 30 Comrades Marathons, around 300 marathons, countless half marathons, and numerous ultra-trail events — a lifetime of endurance few will ever match. But Alan’s story goes far beyond 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    41 min

  8. FEB 3

    Running Is Cool Again - What’s Actually Going On

    Running has quietly transformed from a solo grind into a social movement — and it’s changing the way people train, stay motivated, and stick with the sport. In this episode, certified running coach Justin Hill unpacks why running has exploded in popularity again, from the rise of run crews to the 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=wwXIfr Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr email justinhillcoach@gmail.com Hosted on Acast. See acast.com/privacy for more information.

    3 min
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About

Masters on the Move helps older runners train smarter, stay stronger, and keep moving for life. Hosted by certified running coach Justin Hill, the show features inspiring athlete stories, expert health insights, and practical answers to listener questions—all backed by science. Science, stories, and strategies to keep you running strong for life. Hosted on Acast. See acast.com/privacy for more information.

Information

  • Creator
    Justin Hill
  • Years Active
    2025 - 2026
  • Episodes
    52
  • Rating
    Clean
  • Copyright
    © Justin Hill
  • Show Website
    Masters On The Move