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.

Jul 10

Losing Your Speed is Normal After 40. How I Got Mine Back.

If you've noticed that your finishing kick has quietly disappeared, you're not imagining it—and it isn't just because you're getting older. In this video, I explain why so many masters runners lose their top-end speed long before they lose their endurance, what's happening inside your muscles and 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 age The science behind preserving explosive power How hill sprints retrain your nervous system Why endurance training alone isn't enough The role of heavy strength training for masters runners How creatine and recovery can support power development A simple weekly plan to rebuild your finishing kick This 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 longer Whether 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=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.
Jul 3

Is Running Possible on a Bone to bone Hip Joint?

MRI Results, Bone-on-Bone Hip... Is My Running Over? + Norman Joe's Epic Unicycle Update This week on Masters on the Move, I share one of the most personal updates I've ever recorded. After months of severe hip pain, my MRI has revealed the cause: a torn labrum and bone-on-bone osteoarthritis in 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 WaterAid LINK: 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 #WaterAid 00:00 Facing Injury and Recovery Plans 01:48 Emotional Struggles and Mental Health 03:23 Finding Purpose in Coaching 04:00 Update from Norman Joe 17:50 Adapting to New Challenges 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.
Jun 30

What to do When Your Garmin HRV Drops

Woke up to a flashing red HRV status on your Garmin? 🚨 Don't panic. In this episode, I break down my exact 3-step triage protocol to handle a sudden drop in Heart Rate Variability without ruining your training or your recovery. We’ll cover how to quickly audit the cause of the drop, how to 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=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.
Jun 26

Losing my identity… and finding my way back

Today is a very different episode of Masters on the Move. My scheduled guest had to postpone, so instead I decided to share something I’ve been keeping mostly behind the scenes. After a serious crash, what appears to have been a trigger for autoimmune disease, and a hip injury, I’ve gone from 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=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.
Jun 19

The parkrun Story: Personal Struggle to Global Movement

From 13 runners in Bushy Park to more than 2,500 events across 23 countries and millions of lives changed, Paul Sinton-Hewitt's story is one of the most remarkable in modern sport and community building. In this special episode of *Masters on the Move*, Justin Hill sits down with the founder of 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 life Whether 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 #HealthyAging 00:00 The Extraordinary Beginning 03:36 Childhood Trauma and Its Impact 06:44 The Role of Running in Mental Health 12:16 Lessons from Adversity 14:15 The Birth of Parkrun 24:45 Gaining Structure and Permission 29:32 The Evolution of Results and Communication 34:34 Rebranding to Parkrun 37:36 The Evolution of Parkrun's Identity 39:00 Milestones and Community Impact 45:53 The Role of Volunteers in Parkrun 56:38 Encouraging Participation and Inclusivity 01:00:07 Reflections on Personal Connections and Legacy 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.
Jun 12

Lessons From a Lifetime of Running

Northland running legend Jim Kettlewell joins the podcast to share the lessons from a lifetime of running. From humble beginnings to winning an XTERRA Trail Running World Championship title at the age of 66, Jim reflects on the training, mindset and consistency that shaped his remarkable journey. 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-talk 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.
Jun 9

Comrades: The Ultimate Test, Raw Grit, Comaraderie

What is the absolute limit of human endurance as we age? 🏃‍♂️💨 In this episode of Masters on the Move, we are stripping away the myths of aging and diving deep into the raw grit, storied history, and unbreakable community spirit of the world’s oldest and largest ultra marathon: The Comrades 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 Endurance 00:43 New Zealand Bruce Fordyce Event and Giveaway 03:27 The Brutal History of Comrades 05:31 The Oldest Winnwers and Finishers 09:09 Comrade Spirit at parkrun 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.
Jun 5

The untold stories of ultra running’s toughest era

In this episode of Masters on the Move, we sit down with David Levick, one of the outstanding endurance athletes of the golden era of ultra running. Long before carbon shoes, GPS watches, and modern sports science, David was producing remarkable performances in some of the world's toughest races. 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 visit This 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=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.

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.

Creator

Justin Hill
Years Active

2025 - 2026
Episodes

86
Rating

Explicit
Copyright

© Justin Hill
Show Website

Masters On The Move