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. 14H AGO

    How to Find Your Lactate Threshold

    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 correctly This 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=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

  2. 4D AGO

    From Teacher to Community Leader — Maria’s Incredible Impact

    Celebrating Movement, Community, and Resilience with Maria Easterbrook Join 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 50s The inspiring story behind her role in launching a second parkrun in Whangarei to reduce congestion and encourage participation The meticulous process of planning and organizing a new parkrun course, including navigating permits, safety checks, and community engagement Maria’s work with Achilles New Zealand, guiding visually impaired athletes and fostering empathy and teamwork Insights into her participation in Masters athletics, balancing competition with enjoyment and learning new skills like pole vaulting at age 50 The importance of rest, listening to the body, and maintaining resilience at any age How Maria’s volunteer efforts and bubbly personality positively impact those around her, encouraging newcomers and supporting others in their journey Practical advice for listeners to make a meaningful difference in their communities through volunteering and kindness 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

  3. MAR 17

    Your Garmin HRV Is Lying to You: How Runners Should Actually Use HRV

    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 decisions This 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=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.

    7 min

  4. MAR 13

    STEVE FAIRLEY - Still Running Fast in His 70’s

    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 again Whether 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=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.

    30 min

  5. MAR 10

    Why Runners Plateau (And How to Break Through)

    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 plateaus If 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=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.

    8 min

  6. MAR 6

    Wake Up Ready to Run: Choosing the Right Mattress for Recovery

    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 investments For 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=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.

    32 min

  7. MAR 3

    I Fixed My Low HRV - Here’s Exactly What Worked

    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=x4jYPLQVUXHTZzSa https://youtu.be/kJWPYdnK1Rc?si=1_dI1jRn3RnZy_oq We 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=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

  8. FEB 27

    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
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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
    59
  • Rating
    Clean
  • Copyright
    © Justin Hill
  • Show Website
    Masters On The Move