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. 1D AGO

    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

  2. 4D AGO

    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

  3. 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

  4. 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

  5. JAN 30

    Francois and Antoinette- Running Side by Side For Life

    Also available to view on YouTube  https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie What happens when running isn’t just a sport — but a shared life rhythm? In this episode, we sit down with Francois Williams of Tygerberg Running Club, one half of a rare 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=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.

    38 min

  6. JAN 27

    Midweek Recover: Run, Laugh Repeat - Why We Keep Coming Back

    After all the alarms, injuries, and early mornings, why do we keep lacing up? In Why We Keep Coming Back, Justin reflects on the real reasons runners return again and again. It’s not just about fitness — it’s about community, resilience, and proving to ourselves that we’re still moving forward. A 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=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.

    1 min

  7. JAN 23

    How He Cycled New Zealand Top to Bottom While Managing Diabetes CHRISTIAN REYNOLDS

    In this episode, we sit down with Christian Reynolds an inspiring endurance cyclist who completed the legendary Cape Reinga to Bluff ride — a journey spanning the full length of New Zealand. What makes his story truly powerful is how he took on this massive challenge while managing diabetes, 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 #MastersOnTheMove 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

  8. JAN 20

    Midweek Recover: Run, Laugh Repeat - The Finish Line Shuttle

    The medals are shining, the endorphins are flowing — and everyone’s walking like penguins. In The Finish Line Shuffle, Justin celebrates that beautiful, awkward aftermath of race day. He shares the science behind sore muscles and the art of the recovery hobble. Equal parts relatable and 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=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.

    1 min
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Trailers

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
    48
  • Rating
    Clean
  • Copyright
    © Justin Hill
  • Show Website
    Masters On The Move