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 30

• Why many athletes never truly “hit” VO2 max in testing

• The difference between VO2 max and lactate threshold

• Why running economy is often more important for performance

• The truth about fat-burning zones and exercise intensity

We also explore why two athletes with identical VO2 max values can perform very differently — and why improving efficiency, threshold, and durability may matter far more than chasing a higher oxygen number.

If you’re over 40 and want to train smarter, improve performance, and understand what truly drives endurance success, this episode will change how you think about fitness testing.

Train smart. Stay durable. Run strong.

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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 fasciitis / heel pain
• Suspected stress fractures
• Persistent hamstring tightness

For each injury we discuss:

✔ What’s likely going on

✔ What to do immediately

✔ Whether you should keep running

✔ What to avoid

✔ When it’s time to seek professional help

This episode is especially relevant for masters runners who want longevity, smart training decisions, and fewer unnecessary layoffs.

⚠️ Disclaimer: This content is for educational purposes only and does not replace individual medical assessment. If pain is severe, worsening, or not improving, consult a qualified health professional.

If you enjoy practical, evidence-informed conversations to help you train smarter as a masters athlete, please subscribe to the channel and share this with a training partner.

Contact Tim:

https://nzappts.gensolve.com/physio_moves/clinician/details/timothy_allen

09 298 3027

info@physiomoveswr.co.nz

physiomoves.co.nz

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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, humility, and unwavering spirit. He showed up week after week, proving that longevity in sport — and in life — is built on discipline, purpose, and belief.

I had the privilege of sitting in Colin’s home and recording this conversation with him. I remember seeing his medals and trophies lining the walls — but what stood out most was not his achievements.

It was his warmth.

His gratitude.

His deep faith.

He spoke openly about missing his beloved wife and his peaceful expectation of being reunited with her again. There was no fear — only hope.

In this special tribute episode, I share a few personal reflections before replaying our original conversation. For the YouTube version, I’ve included photographs from his remarkable life.

Colin ran his race well.

May this episode honour his legacy and inspire us all to finish strong.

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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 Move, we explore:

• Why discipline outlasts motivation
• What runners over 40 often get wrong about consistency
• The difference between grinding and smart longevity
• How purpose and faith shape long-term resilience
• What separates people who stick with fitness from those who keep restarting
• And why Chris plans to run the perimeter of America in 2027

This conversation is for anyone who wants to stay strong, healthy, and purposeful — not just for a season, but for decades.

Chris Avery Coaching

FaceBook: https://www.facebook.com/chris.avery.9083/

Instagram: https://www.instagram.com/chrisaverycoaching/

Linkedin: https://www.linkedin.com/in/chris-avery-coaching/

Chris Runs America

Instagram: https://www.instagram.com/chrisrunsamerica?igsh=MWpxZTF0eWxweXBnNg==

Website: Chrisrunsamerica.com

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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 big for him, pedalling under the crossbar. In winter, he filled the handlebars with hot water to stop his hands freezing. To avoid embarrassment, he left the bike near school and walked the rest of the way.

This episode is about adversity, creativity, consistency, and what keeps us moving as we age.

If you enjoy inspiring endurance stories and conversations about resilience beyond midlife, subscribe and join the community.

#MastersOnTheMove #RunningOver60 #Parkrun #Resilience #Endurance

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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 work duration)

• The biggest pacing mistakes runners make

At this intensity, lactate accumulation increases and acidity rises quickly — which is why precise execution matters. Threshold intervals improve your ability to buffer acidity, sustain race pace under fatigue, and raise your lactate threshold effectively.

We also cover:

• Time trials in training

• Progression runs

• Negative splits and pacing control

If you’re training for a 5K, 10K, half marathon, or marathon, this workout can significantly elevate performance — when programmed correctly.

Listen to parts 1 and 2 (Steady-State and Tempo) to understand the complete threshold training system.

Subscribe for evidence-based coaching that helps you train smarter and run faster.

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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-mile world record at the 1984 Chicago Ultramarathon (only broken in 2019 by Jim Walmsley)
• Winning the London to Brighton ultramarathon three years in a row
• How his mindset evolved over decades
• Why community running like parkrun matters more than ever
• Advice for masters athletes who want to perform at their best

Whether you’re chasing a personal best or simply want to keep improving with age, this conversation is packed with wisdom from one of endurance sport’s true icons.

👉 Subscribe for more conversations with athletes redefining what’s possible beyond midlife.

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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 clearance

• How long tempo efforts should last

• Continuous vs interval tempo structure

• The biggest mistake runners make

Tempo workouts are sustained efforts lasting 15–40 minutes (or longer for advanced runners), performed slightly below lactate threshold. Done correctly, they raise your lactate threshold, improve stamina, and increase your ability to hold faster paces for longer — without tipping into excessive fatigue.

If you’re training for a 5K, 10K, half marathon, or marathon, tempo work belongs in your weekly structure.

Watch Part 1 (Steady-State) and Part 3 (Threshold Intervals) to understand the complete threshold training system.

Subscribe for evidence-based coaching designed to help you train smarter and run faster.

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With over 100 triathlons completed, 5 Ironmans, and 6 half-Ironmans, Pieter’s path has taken him from Olympic aspirations to qualifying for the brutal ICON XTRI, where only 250 athletes are invited annually. Representing South Africa, he narrowly missed the mountain cutoff and finished at the bottom of the field — an experience that reshaped his understanding of success, identity, and mastery.

But this conversation goes far deeper than racing.

We unpack:

• The evolution from chasing performance to cultivating longevity
• Training smarter as a masters athlete
• Science-based nutrition and natural performance strategies for older men
• The role of neuroplasticity and medicinal mushrooms in endurance performance
• Why fueling the brain may be as important as fueling the body
• The powerful parallels between endurance sport and spiritual formation

This episode is about resilience, reinvention, and the discipline to keep moving forward — especially when the mountain still lies ahead.

If you’re a masters athlete, a triathlete, or simply someone determined to perform at a high level beyond midlife, this conversation will challenge and inspire you.

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Steady-state training sits at the low end of threshold training. It’s one of the most overlooked workouts in distance running — yet it forms the foundation of marathon and half marathon performance.

In this episode of Run Faster with Coach Justin, you’ll learn:

• What steady-state training actually is

• How it differs from tempo and threshold workouts

• Why it improves lactate clearance and aerobic durability

• How to structure a steady-state session properly

• The most common mistake runners make

Threshold training builds stamina by increasing your ability to clear lactate and buffer acidity — allowing you to hold faster paces for longer. Steady-state work develops that system without excessive fatigue, making it essential for long-term progress.

If you’re training for a 10K, half marathon, or marathon, this workout belongs in your program.

Subscribe for more evidence-based running coaching designed to help you train smarter and run faster.

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In this episode of Masters On The Move, I sit down with Ty Gipson — lifelong Type 1 Diabetic, triple organ transplant recipient, entrepreneur, public servant, and national speaker.

Ty’s journey is extraordinary. After facing life-threatening health battles and receiving three organ transplants, most people would focus solely on survival.

Ty built two thriving businesses.

We dive into:

• The “No Options” mindset that carried him through his darkest seasons
• Building companies while managing chronic illness
• How facing mortality reshapes ambition and leadership
• Energy management when your health is unpredictable
• Turning adversity into purpose

This is a conversation about resilience, perspective, and refusing to shrink when life gets hard.

If you’ve ever felt sidelined, stuck, or overwhelmed by circumstances beyond your control — this episode will challenge you to rethink what’s possible.

Follow Masters On The Move for conversations with resilient high performers redefining midlife, leadership, and longevity.

Ty can be contacted at tygipson.com

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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 wrong
• The best way to measure your threshold without a lab
• How 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.

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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

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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 measures
• Why HRV numbers are different for every runner
• The biggest mistake runners make when interpreting Garmin HRV
• How to recognise when HRV is above, within, or below your baseline
• How HRV can act as an early warning system for overtraining and illness
• How 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.

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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.

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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.

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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 individual
• How pressure relief and spinal alignment affect recovery
• Why marketing often clouds decision-making
• And 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.

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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.

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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.

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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

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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

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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.

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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 years
• The mindset of a performance-driven runner
• Facing knee replacement as an athlete
• Recovery, rehab, and the first run back
• How his relationship with running has changed
• Why he still shows up at parkrun
• Advice 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.

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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 performance
• How often masters runners should do interval training
• Why easy running (Zone 2) is critical for speed and longevity
• Common 5K training mistakes that slow runners down
• How to train smarter, recover better, and race faster after 40, 50, and beyond

This episode is ideal for:

• Masters runners training for a 5K
• Runners over 40 looking to improve speed safely
• Athletes returning to racing without injury
• Anyone 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.

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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.

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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.

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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.

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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

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When a serious injury at the Tekapo Half Marathon threatened to end his running journey, Mark Anderson of Whangārei had every reason to hang up his shoes. But instead, he fought back — one careful step at a time.

In this episode of Masters on the Move, host Justin Hill sits down with Mark to explore how he rebuilt from that moment, returning to complete over 250 parkruns, the Rotorua Marathon, a 30km loop around Rarotonga, and many more events that define a life in motion.

In this conversation:

• The day everything changed at Tekapo
• How injury reshaped Mark’s mindset and training
• The role of the Whangārei parkrun community in his recovery
• Lessons on resilience, balance, and rediscovering joy in running

Whether you’re recovering from an injury, chasing your next milestone, or simply looking for motivation to stay active, this episode proves it’s never too late to start again.

Masters on the Move — real stories, real runners, real resilience.

#RunningPodcast #MastersRunning #RunningMotivation #InjuryRecovery #parkrun #Whangarei #Resilience

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Ever wake up feeling exhausted, even after a full night’s sleep? In this episode of Masters on the Move, Justin Hill talks with Katrina Aubrey, a registered clinical sleep and respiratory physiology technician, about what’s really happening while you sleep — and why quality matters more than quantity.

Katrina explains the four stages of sleep, how each one affects recovery, performance, and energy, and what you can do to finally start waking up refreshed. From deep sleep to REM cycles, this episode breaks down the science in a way that’s easy to understand — and easy to act on.

Perfect for athletes, professionals, and anyone who wants to optimise their rest and recovery.

Disclaimer: This episode is for informational purposes only and should not be taken as medical advice. If you’re struggling with sleep or related issues, please seek guidance from a qualified health professional.

Katrina can be contacted at:

Home | Autosense NZ | Safer Drivers. Safer Fleets. Safer Journeys

Or email:

Kat@autosense.co.nz

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Judith’s name is synonymous with excellence in masters athletics. From setting a world record in the 3,000m steeplechase to winning gold at the World Masters Athletics Championships, her achievements on the track are nothing short of remarkable. But beyond the medals and records, Judith’s lasting impact comes from her dedication to the sport and her support for the athletics community in Northland and beyond.

As President of Northland Masters Athletics and a key figure with Athletics Whangarei, she continues to mentor, encourage, and inspire athletes of all ages. She’s also a familiar face at Whangarei parkrun, where her consistent performances — often topping the age-grade rankings — highlight her commitment and love for running.

In this insightful conversation, Judith shares her story from her early days in the sport to competing on the world stage, how she’s adapted her training over time, and what keeps her motivated to stay active and give back.

It’s a motivating and heartwarming discussion with a true master on the move — Judith Stewart.

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This week’s episode features Steve Friswell, a passionate runner and Run Director at Coventry junior parkrun, who’s travelled all the way from the UK to explore New Zealand — one parkrun at a time.

With more than 250 parkruns to his name and a personal best of 20:50, Steve shares how running and volunteering have become a huge part of his life. He talks about the joy of encouraging young runners, the sense of community at junior parkrun, and how his local running club, Massey Ferguson Runners, keeps him motivated.

On holiday in New Zealand, Steve is making the most of his trip by ticking off as many parkrun tourist spots as possible. In this conversation, he reflects on the global parkrun spirit, the differences between UK and NZ events, and what keeps him lacing up week after week.

It’s a story about connection, community, and how running can take you anywhere — even halfway across the world.

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In this episode of Masters on the Move, Justin Hill chats with Avilarsh “Avi” Lukhan — senior physiotherapist at Physio Moves East Auckland, health coach, motivational speaker, and former Olympic physio for Team South Africa at both the Rio 2016 and Tokyo 2020 Games.

With over 20 years of experience, Avi shares his insights into how strength training builds resilience as we age, the best exercises for runners, and the importance of mobility and flexibility in staying injury-free. He also discusses how nutrition, mindset, and learning to “be happy daily” contribute to long-term performance and wellbeing.

Whether you’re an everyday runner or a masters athlete, this episode is packed with practical advice and motivation to help you stay strong, healthy, and moving well for life.

Avi can be contacted at: https://nzappts.gensolve.com/physio_moves/clinician/details/avi_lukhan

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In this episode of Masters on the Move, we sit down with Carolyn Smith, one of Northland’s most respected athletes and coaches, whose life has been dedicated to the sport of athletics.

From her own days competing at a high level to her many years of coaching with Athletics New Zealand, Carolyn has seen every side of the sport — the triumphs, the challenges, and the moments that make it all worthwhile. She shares stories from her competitive years, the transition to coaching, and the joy of seeing her athletes grow and succeed — including guiding the Whangārei Girls’ High School relay team to a national title.

Carolyn talks about what keeps her motivated, the lessons she’s learned through decades of involvement in athletics, and how she continues to foster confidence and passion in others.

It’s an inspiring conversation with someone who truly embodies what it means to stay active, stay connected, and keep moving — at every stage of life.

Some of Carolyn’s Coaching Achievements:

400m Representative to the World U18 Track and field champs Morocco 

New Zealand senior and junior boys 400m medalist

New Zealand Secondary schools junior boys 100m gold medal

North island junior boys 1500m and 3km titles , and bronze medals

NZ Secondary schools Girls 1500m senior silver medal

Numerous secondary school kids to Auckland track, road, triathlon, cross country titles

Plus age group winners Auckland marathon

Some of Carolyns Running Achievements:

Silver medal age group World Cross Country champs Perth 2016

Silver medal age group World Duathlon Champs in Spain 2011

Multiple New Zealand age group road, cross country and marathon titles over many years!

Silver medal age group World Long Distance duathlon champs in Zofingen, Switzerland 2009

12 or so full marathons best of 3.02 at 41years old

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When Liz Cullen first showed up to parkrun just a few years ago, she never imagined she’d go on to complete more than 150 parkruns, multiple half marathons, and even longer runs.

In this episode, Liz shares her journey from new runner to dedicated member of the Hātea Run Club, and how the running community helped her find purpose, confidence, and lifelong friends along the way.

She opens up about the setbacks too — from injuries and restarts to the mental battles every runner faces — and how she’s learned to stay positive and simply enjoy the run.

Whether you’re a beginner, a parkrun regular, or a long-time club runner, Liz’s story is a reminder that it’s never too late to start, and that progress is built one run at a time.

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In this episode, we sit down with Allan Staite, one of Whangārei’s most consistent and respected runners. Whether it’s track, road, or ultra-distance, Allan has built an extraordinary record of performance across decades — from winning masters 800-metre titles to finishing second in the Sri Chinmoy 50 km ultra in just over four hours.

Allan shares what keeps him motivated year after year, the habits behind his remarkable consistency, and how he balances speed, endurance, and recovery as a masters athlete. We also talk about the local running community, his regular appearances at Whangārei parkrun, and the mindset that helps him stay strong through every stage of training and racing.

It’s an inspiring look at longevity, balance, and the joy of running — from one of Northland’s most quietly driven and enduring athletes.

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In this uplifting episode, we sit down with Ron Crowhurst and Steve Bradley— two remarkable runners from Whangārei whose story embodies courage, community, and connection.

Ron’s journey is one of transformation — from losing weight and achieving outstanding marathon times in his younger years to becoming a driving force in Whangārei’s parkrun community and a dedicated guide with Achilles New Zealand.

Steve, who is vision-impaired, has achieved incredible things and now walks and sometimes runs side-by-side with Ron as his guide. Together, they’ve built a partnership built on trust, humour, and shared determination.

We talk about the challenges and rewards as a guide-athlete team, their shared experiences with Achilles New Zealand, and their recent adventure in Rarotonga, where a 31km walk tested both their resilience and friendship.

It’s a story about believing in each other, pushing beyond limits, and discovering that the most meaningful victories aren’t always about the stopwatch — they’re about the journey, the people beside you, and the community that cheers you on.

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Ever wonder why your sleep just isn’t what it used to be? You’re not alone.

As we get older, our sleep patterns change — and not always for the better.

In this episode of Masters on the Move, I’m joined online by sleep expert Katrina Aubrey, a registered clinical sleep and respiratory physiology technician.

We dive into what really happens to our sleep as we age, how exercise and diet affect it, and what you can do tonight to start sleeping — and feeling — better.

Tune in to Why You’re Sleeping Wrong After 40 — and How to Fix It.

It might just change the way you rest and recover.

Katrina shares practical advice for improving sleep patterns, understanding sleep stages, and managing common sleep disruptors such as stress, aging, and screen time. Whether you’re an athlete chasing marginal gains or someone simply wanting better rest, this conversation sheds light on how to build healthier sleep habits that support both body and mind.

Disclaimer: The information shared in this episode is for general knowledge only and should not be taken as medical advice. If you’re struggling with sleep or related health issues, please consult a qualified medical professional.

Katrina can be contacted at:

Home | Autosense NZ | Safer Drivers. Safer Fleets. Safer Journeys

Or email:

Kat@autosense.co.nz

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(Keywords: post-race recovery, muscle soreness, marathon legs, older runners)

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In this episode of Masters on the Move, Justin sits down with Steve Trass — a name well-known in Northland’s running scene and a proud member of the Hātea Run club committee. With a lifetime of endurance behind him, Steve shares how his passion for running has evolved from road marathons to ultramarathons and everything in between.

From his 1st place age-group finishes at the Whangārei and Kerikeri Half Marathons to his ultra-distance triumphs at Taupō, Tarawera, and the Bay of Islands, Steve’s story is one of quiet determination, discipline, and community spirit.

But it hasn’t all been smooth running — Steve opens up about rolling his ankle at the 2025 Tarawera Ultra, the challenge of recovery, and how he continues to stay motivated even when the body needs time to rest. He also reflects on his earlier years of cycling the 67 km Pataua Loop most Saturdays before rediscovering his love for running and joining the parkrun movement, now just shy of 150.

This episode dives into the mindset that keeps Steve going, his philosophy on longevity and training balance, and why being part of a running community like Hātea means more than medals or finish times.

Whether you’re chasing a PB, coming back from injury, or just finding your stride later in life, Steve’s story is a reminder that the real joy in running comes from consistency, camaraderie, and a lifelong love of movement.

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In this deeply moving episode of Masters on the Move, we sit down with Dianne Zucchetto — a Whangārei runner, volunteer, and proud member of Hātea Run and Whangārei parkrun — to hear her remarkable story of strength and recovery.

A few years ago, Dianne’s life changed dramatically when she suffered a serious accident that left her with a brain injury. What followed was a long and often difficult road of rehabilitation, supported every step of the way by her partner Riccardo and the local running community.

In this conversation, Dianne opens up about her recovery journey, the challenges she faced, and how running became a lifeline — a way to rebuild both body and spirit. She shares insights into her training, strength work, nutrition, and recovery, and talks about returning to competition with renewed purpose and gratitude.

Now back to racing and winning — including success in the Hātea Grand Prix — Dianne reflects on what she’s learned about patience, perseverance, and the power of community.

It’s an inspiring reminder that even after life’s toughest setbacks, it’s possible to find your rhythm again — one step, one run, one day at a time.

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Ian didn’t start competitive running until his 50s, yet he’s since become a multiple World Masters Athletics champion and record holder across several distances. From his early days dairy farming in Mangawhai to his gripping story about discovering ancient moa bones on his Whareora property, Ian’s life is filled with curiosity, determination, and quiet excellence.

We talk about his training philosophy, how he maintains his near-perfect running form, and the mindset that’s kept him performing at an elite level well into his 60s. Ian also shares insights on balancing passion with perspective — proving that success in sport and in life often comes from staying humble, consistent, and having fun.

Whether you’re an experienced runner or just starting your fitness journey, this episode is a reminder that age is no barrier to achievement.

Tune in for:

🏃‍♂️ The moment Ian decided to take up running in his 50s

🥇 His World Masters victories and record-breaking performances

💪 Training tips, form secrets, and recovery strategies

🦴 The fascinating moa bone discovery on his Whangārei farm

🌏 His reflections on longevity, motivation, and finding joy in movement

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We dig into the effects of age-related muscle loss, the role of balance and stability, and the most effective exercises for distance runners. Geno also busts common myths — like the fear of getting “too bulky” — and explains how strength work can reduce injury risk, improve running economy, and even restore stride power that many runners think they’ve lost for good.

Whether you’re brand new to strength work or looking to refine your routine, Geno’s clear, science-based advice will show you how just two sessions a week can transform the way you run — helping you stay injury-resistant, resilient, and fast at any age.

If you would like to find out more or get in contact with Geno then you can find him here: https://coachgeno.nz/

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Goal: Easily digestible carbs, light protein, a bit of fat (if tolerated).

• Banana + nut butter  potassium, quick energy
• Oats + berries + honey →can be soaked overnight
• Rice cakes + avocado/hummus → gentle, steady energy
• Small smoothie → banana, berries, low-fat yogurt, oats

Post-Run Recovery (within 1 hr)

Goal: Protein for repair + carbs to restore glycogen.

• Greek yogurt + granola + fruit quick, flexible
• Eggs on wholegrain toast →easy, can add herbs
• Chicken/tuna salad wrap → lean protein, portable
• Cottage cheese + pineapple/peach →refreshing, protein-rich

Snacks During the Day

Goal: Maintain energy, support muscles, avoid dips. Nuts + dried fruit balanced mix

Veggie sticks + hummus crunchy, hydrating

Wholegrain crackers + cheese calcium, portable

Boiled eggs simple protein option

Simple Meal Ideas

Stir-fried veg + chicken/tofu + brown rice quick, colourful

Salmon + roasted sweet potato + greens omega-3, anti-inflammatory

Lentil/bean soup  hearty, batch-friendly

Quinoa salad + chickpeas, tomatoes, cucumber, olive oil, lemon  fresh, protein-packed

Chef Tips for Older Runners

Choose soft textures for easier digestion

Cook in batches (soups, stews, grain salads)

Use herbs/spices instead of excess salt

Stay hydrated, add electrolytes for heat/long runs

Greek Yogurt Power Bowl

Prep: 5 minutes 

Ingredients:

1 cup Greek yogurt

½ cup mixed berries (fresh or frozen)

2 tbsp oats

1 tbsp flaxseeds

Drizzle of honey (optional)

Why it works: High in protein, antioxidants (protect the body), and omega-3s; ready in minutes.Quick

Chickpea & Spinach Stir-Fry

Prep: 10 minutes 

Ingredients:

1 can chickpeas, drained and rinsed

2 cups fresh spinach

1 clove garlic, minced

1 tsp olive oil

Salt, pepper, paprika to taste

Method:Heat olive oil in a pan, sauté garlic.

Add chickpeas and spices, cook 3–4 mins.

Toss in spinach until wilted.

Why it works: Plant-based protein, fibre, iron, and quick to make.

Salmon & Veggie Foil Pack

Prep: 15–20 minutes

Ingredients:

1 salmon fillet

Mixed vegetables (broccoli, peppers, courgette)

1 tsp olive oil, lemon juice, herbs

Salt and pepper

Method: Place salmon and veg on foil, drizzle with oil and seasoning. Seal and bake at 180°C for 15 mins.

Why it works: Omega-3s for recovery, high-quality protein, minimal cleanup.

Peanut Butter Banana Overnight Oats

Prep: 5 minutes (plus overnight soak)

Ingredients:

½ cup oats

½ cup milk 

1 tbsp peanut butter

1 banana, sliced

1 scoop protein powder (optional)

Method: Combine all ingredients in a jar.

Refrigerate overnight.

Why it works: Balanced carbs and protein, great for pre-run fuel.

Post-run meal priorities:

simple, protein-rich, satisfying

Option 1: Scrambled eggs + spinach + smoked salmon on wholegrain toast

·         Protein →muscle recovery

·         Healthy fats →anti-inflammatory benefits

·         Carbs →energy replenishment

Option 2 (quick choice): Greek yogurt + berries + oats + nut butter

Overall key: balanced, easy-to-prepare meals for fast refuelling

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Now in the 70–74 age group, Alan has completed more than 125 parkruns, volunteered over 25 times, and continues to give back through his work with the Lions. Despite facing ongoing health challenges with cancer, he remains remarkably positive—using his endurance events to raise funds and awareness for the Cancer Society.

Alan’s story is one of resilience, community, and hope. He shows us that even in the face of life’s toughest hurdles, it’s possible to keep moving forward and inspire others along the way.

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We explore how nutritional needs shift with age, why protein becomes a non-negotiable for older athletes, and which vitamins and minerals deserve more attention. Ellen also breaks down how to adapt fueling strategies across different training phases, avoid common mistakes in long-distance nutrition, and fine-tune recovery with smart protein timing and hydration.

Beyond the science, Ellen offers simple, everyday strategies to balance performance with lifestyle — proving that eating well doesn’t have to be complicated. Whether you’re chasing PBs or just aiming to keep running strong, this episode is packed with advice you can put into practice right away.

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We also cover practical prevention strategies, including the importance of warming up, cooling down, and incorporating the right types of exercises into your routine to build resilience. Whether you’re managing aches and pains, bouncing back from a setback, or aiming to stay injury-free, Jeannie provides clear, science-backed advice that every runner can put into practice.

This episode is packed with wisdom, reassurance, and actionable tips to help you run stronger, safer, and for longer.

As promised the links:

Warmup - https://youtu.be/46sxjeMyWHA?feature=shared

Post Run Cool Down - https://youtu.be/wxpbL-oCVQg?feature=shared

Make a booking with Jeannie - https://nzappts.gensolve.com/physio_moves/clinician/details/jeannie_hill

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Because sometimes you need more than coffee to get through Wednesday.

Coach Justin takes a lighthearted look at running watches — the beeping gadgets we love to hate. Expect laughs about tech struggles, tips on using your watch to pace smarter and recover better, plus advice on how to bribe the younger generation into fixing your settings.

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Colin shares stories from his lifetime of running, the lessons he’s learned about resilience, and what keeps him motivated to stay active even after a century of living. His journey offers not only historical perspective but also powerful insight for athletes of all ages.

Whether you’re an older runner looking for motivation or simply someone who loves hearing remarkable human stories, Colin’s wisdom will inspire you to keep moving forward — one step at a time.

Colin we honour you this Father’s Day and thank you for the exemplary example you set. You’re a mighty legend!

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