Masters On The Move
Episodes
How I Increased My VO2 Max
05 May 2026
Contributed by Lukas
Want to increase your VO₂ max and run faster — without overtraining?In this video, I break down exactly how to structure a VO₂ max running worko...
58. One Wheel. 30,000KM. Riding around the world for clean water.
01 May 2026
Contributed by Lukas
At 58 years old, Norman Joe is attempting something most people wouldn’t consider at any age — riding 30,000 kilometres around the world on a unic...
Why Your VO2 Max Doesn’t Predict Race Results
28 Apr 2026
Contributed by Lukas
VO2 max is often called the gold standard of aerobic fitness — but does it really determine how fast you can run?In this episode of Run Smarter with...
Running Injury? What To Do First (Achilles, Knee, Plantar Fasciitis & Stress Fractures Explained)
24 Apr 2026
Contributed by Lukas
Most runners don’t lose fitness because of the injury — they lose it because they handle the injury wrong.In this episode of Masters on the Move, ...
Farewell to a Legend
21 Apr 2026
Contributed by Lukas
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 quie...
He’s Running the Perimeter of America — But This Is the Real Story
18 Apr 2026
Contributed by Lukas
Chris Avery’s story goes far beyond running.After overcoming personal doubt, Chris committed to a simple but powerful principle: show up daily. That...
Broken Legs Back Running
17 Apr 2026
Contributed by Lukas
At 64 years old, Dave Campbell is still running strong — with over 200 parkruns completed and a 5km best of 21:42.But that’s only part of the stor...
Threshold Intervals Explained: Train at 10K Pace Without Blowing Up
14 Apr 2026
Contributed by Lukas
Threshold intervals sit at the high end of threshold training — performed at or slightly above lactate threshold and often close to 10K race pace.In...
9 X Comrades Champ and Driving Force Behind parkrun in South Africa
10 Apr 2026
Contributed by Lukas
What does it take to become one of the greatest ultramarathon runners of all time?In this episode of Masters on the Move, we sit down with 9-time Comr...
Tempo Runs Explained: The Fastest Way to Raise Your Lactate Threshold
07 Apr 2026
Contributed by Lukas
Tempo runs sit in the middle range of threshold training — and they may provide the biggest return on investment in endurance performance.In this ep...
At 50+, He’s Still Racing the World’s Hardest Triathlons
03 Apr 2026
Contributed by Lukas
In this episode of Masters on the Move, I sit down with Pieter Vermeulen — endurance athlete, Ironman finisher, and lifelong student of resilience —...
Most Runners Skip This Workout (Steady-State Explained)
31 Mar 2026
Contributed by Lukas
If you want to build real stamina and improve your lactate threshold without burning out, you need to understand steady-state running.Steady-state tra...
No Options: Surviving 3 Organ Transplants & Building 2 Businesses | Ty Gipson
27 Mar 2026
Contributed by Lukas
What do you do when quitting isn’t an option?In this episode of Masters On The Move, I sit down with Ty Gipson — lifelong Type 1 Diabetic, triple ...
How to Find Your Lactate Threshold
24 Mar 2026
Contributed by Lukas
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...
From Teacher to Community Leader — Maria’s Incredible Impact
20 Mar 2026
Contributed by Lukas
Celebrating Movement, Community, and Resilience with Maria EasterbrookJoin us in this inspiring episode featuring Maria Easterbrook, a dedicated commu...
Your Garmin HRV Is Lying to You: How Runners Should Actually Use HRV
17 Mar 2026
Contributed by Lukas
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 ...
STEVE FAIRLEY - Still Running Fast in His 70’s
13 Mar 2026
Contributed by Lukas
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 Fairl...
Why Runners Plateau (And How to Break Through)
10 Mar 2026
Contributed by Lukas
If your running hasn’t improved in months, you might be experiencing a running plateau — something almost every runner encounters at some stage of...
Wake Up Ready to Run: Choosing the Right Mattress for Recovery
06 Mar 2026
Contributed by Lukas
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 Fixed My Low HRV - Here’s Exactly What Worked
03 Mar 2026
Contributed by Lukas
In this episode of Midweek with Justin, I share exactly how I increased my Heart Rate Variability (HRV) from consistently low and unbalanced to trendi...
Eileen Kopsaftis - Natural Pain Relief for Adults Over 60
27 Feb 2026
Contributed by Lukas
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...
I Ran 19:19 at 61 — This 15-Minute Home Workout Made the Difference
24 Feb 2026
Contributed by Lukas
Can 15 minutes twice a week really make a difference to your running after 60?In this midweek episode, I share the simple at-home strength routine I b...
He Started a parkrun Relay… It Broke a RECORD
20 Feb 2026
Contributed by Lukas
Denis Langford is one of the driving forces behind the running community in Whangārei, New Zealand.A passionate runner, cyclist and speed golfer, Den...
Why Masters Runners Need Zone 2 Training (The Science Explained)
17 Feb 2026
Contributed by Lukas
Zone 2 training is the missing link for most masters runners.If you’re over 40 and trying to run faster, recover better, and stay injury-free, build...
COLIN SMITH - He Runs on a Replaced Knee
13 Feb 2026
Contributed by Lukas
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 th...
Midweek With JUSTIN HILL - The One Workout That Actually Improves Your 5K
10 Feb 2026
Contributed by Lukas
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...
ALAN COULTER - 30 Comrads Marathons, One Kidney, Still Running
06 Feb 2026
Contributed by Lukas
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 marat...
Running Is Cool Again - What’s Actually Going On
03 Feb 2026
Contributed by Lukas
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 ...
Francois and Antoinette- Running Side by Side For Life
30 Jan 2026
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieWhat happens when r...
Midweek Recover: Run, Laugh Repeat - Why We Keep Coming Back
27 Jan 2026
Contributed by Lukas
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 ...
How He Cycled New Zealand Top to Bottom While Managing Diabetes CHRISTIAN REYNOLDS
23 Jan 2026
Contributed by Lukas
In this episode, we sit down with Christian Reynolds an inspiring endurance cyclist who completed the legendary Cape Reinga to Bluff ride — a journe...
Midweek Recover: Run, Laugh Repeat - The Finish Line Shuttle
20 Jan 2026
Contributed by Lukas
The medals are shining, the endorphins are flowing — and everyone’s walking like penguins. In The Finish Line Shuffle, Justin celebrates that beau...
Running Through Setbacks: How Mark Anderson Found Strength After Injury
16 Jan 2026
Contributed by Lukas
Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieWhen a serious injury at ...
Midweek Recover: Run, Laugh Repeat - The Taper Madness
13 Jan 2026
Contributed by Lukas
It’s taper week — the training’s done, the legs are restless, and the brain has gone rogue. In The Taper Madness, Justin hilariously captures th...
The Science of Sleep: How Each Stage Impacts Your Health and Recovery
09 Jan 2026
Contributed by Lukas
Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieEver wake up feeling exha...
Midweek Recover: Run, Laugh Repeat - Race Day Rituals
06 Jan 2026
Contributed by Lukas
Every runner has them — the pre-race routines that range from practical to borderline mystical. In Race Day Rituals, Justin unpacks the strange habi...
Masters Momentum: Judith’s Stewart’s Lifetime of Running
02 Jan 2026
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieJudith’s name is ...
Midweek Recover: Run, Laugh Repeat - Mid Run Maths Problem
30 Dec 2025
Contributed by Lukas
Numbers and running — they seem like a perfect match, until your oxygen-deprived brain tries to calculate pace. In The Midrun Maths Problem, Justin ...
Steve Friswell - Coventry UK to New Zealand: Volunteering,Travel and parkrun Spirit
26 Dec 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieThis week’s episo...
Midweek Recover: Run, Laugh Repeat - The Long Run Playlist
23 Dec 2025
Contributed by Lukas
The first 5K of your long run feels like a movie montage. By the halfway point, your playlist feels like torture. In The Long Run Playlist, Justin exp...
Avi Lukhan - How to Stay Strong, Happy and Injury-Free: Insights from Physio Avi Lukhan
19 Dec 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this episode of ...
Midweek Recover: Run, Laugh Repeat - Runners and Weather Forecasts
16 Dec 2025
Contributed by Lukas
Runners are amateur meteorologists — and terrible at taking advice. In this breezy episode, Justin laughs his way through our obsession with checkin...
Carolyn Smith - From Gold Medals to Coaching: Carolyn’s Inspiring Story
12 Dec 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this episode of&...
Midweek Recover: Run, Laugh Repeat - The Mystery of the Missing Sock
09 Dec 2025
Contributed by Lukas
Somewhere out there is a universe made entirely of single running socks. In The Mystery of the Missing Sock, Justin dives into one of life’s great a...
Liz Cullen - 150 parkruns and Still Counting: Finding Joy in the Run
05 Dec 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieWhen Liz Cullen fir...
Midweek Recover: Run, Laugh Repeat - Running with Friends
02 Dec 2025
Contributed by Lukas
Running with friends — it’s motivating, social, and occasionally competitive. In this episode, Justin explores the fine line between encouragement...
Allan Staite -The Power of Showing Up: How Allan Staite Keeps Running Strong
28 Nov 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this episode, we...
Midweek Recover: Run, Laugh Repeat - When GPS Lies
25 Nov 2025
Contributed by Lukas
We trust our GPS watches like loyal running partners — until they betray us. In When GPS Lies, Justin dives into the funny, frustrating world of sat...
Ron Crowhurst and Steve Bradley - Guided by Courage: Trust and Friendship
21 Nov 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this uplifting episod...
Midweek Recover: Run, Laugh Repeat - Race Photo’s the Brutal Truth
18 Nov 2025
Contributed by Lukas
You felt like a hero crossing the line — until the race photos dropped. In this laugh-out-loud episode, Justin takes a playful look at the harsh rea...
Katrina Aubrey - Why You’re Sleeping Wrong After 40 — and How to Fix it
14 Nov 2025
Contributed by Lukas
https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieEver wonder why your sleep just isn’t what it used to be...
Why Every Runner Limps Like a Legend After Race Day
11 Nov 2025
Contributed by Lukas
Ever finish a race and walk like you’ve aged 40 years overnight? This episode dives into the hilarious reality of post-race recovery for older runne...
Steve Trass - The Long Game: Mastering the Miles with Steve Trass
07 Nov 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this episode of ...
Midweek Recovery: Run, Laugh, Repeat - Stretching: Before, After or Never?
04 Nov 2025
Contributed by Lukas
In this Midweek Thoughts episode, Justin wades into one of running’s longest-running debates: stretching. Should we do it before a run, after, or no...
Dianne Zucchetto - Resilience in Motion: Dianne’s Heartwarming Journey from Brain Injury to Inspiration
31 Oct 2025
Contributed by Lukas
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this deeply movi...
Mark Lewry - Midweek Recovery: Running for Joy and Pies - with Mark “Pie Man” Lewry
28 Oct 2025
Contributed by Lukas
In this light-hearted midweek recovery run episode of Masters on the Move, we catch up with Mark “Pie Man” Lewry — runner, volunteer, community ...
Ian Calder - Moa Bones and World Records: The Remarkable Life of Ian Calder
24 Oct 2025
Contributed by Lukas
In this inspiring episode of Masters on the Move, we sit down with Ian Calder — a Whangārei-based athlete whose story proves it’s never too late ...
Midweek Recovery: Run, Laugh, Repeat- Why Hills Hate Us
21 Oct 2025
Contributed by Lukas
In this episode of Midweek Thoughts, Justin takes on every runner’s frenemy: hills. With humor and honesty, he explores why every incline feels like...
Geno Milnes - Stronger with Age: Why Runners Need Strength Training
17 Oct 2025
Contributed by Lukas
In this episode, we’re joined by strength and conditioning coach Geno Milnes to tackle one of the biggest questions older runners face: how do you k...
Midweek Recovery: Run, Laugh, Repeat - Carbo Loading or Just Eating Pasta
14 Oct 2025
Contributed by Lukas
In this tasty episode of Midweek Thoughts, Justin digs into the fine line between strategic carb loading and simply enjoying an extra plate of spaghet...
Martin Harrap - The Chef who Runs: Martin Harrap’s Recipe for Resilience
10 Oct 2025
Contributed by Lukas
Pre-Run FuelGoal: Easily digestible carbs, light protein, a bit of fat (if tolerated).Banana + nut butter potassium, quick energyOats + ber...
Midweek Recovery:Run, Laugh, Repeat - Bathroom Logistics for the Mature Runner
07 Oct 2025
Contributed by Lukas
In this episode of Midweek Thoughts, Justin tackles the unglamorous but unavoidable truth of running: bathroom breaks. From crowded porta-loo queues a...
Alan Dow - Running Through Life’s Hurdles with Positivity and Purpose
03 Oct 2025
Contributed by Lukas
In this inspiring episode, we sit down with Alan Dow, a lifelong runner and dedicated community volunteer. From his early days as a hurdler on the tra...
Midweek Recovery: Run, Laugh, Repeat - The Great Shoe Debate
30 Sep 2025
Contributed by Lukas
In this lighthearted midweek episode, Justin takes on the ever-growing world of running shoes. From the days when “extra cushioning” meant double ...
Ellen McGrath - Fueling the Masters: Nutrition, Aging and Running Strong
26 Sep 2025
Contributed by Lukas
In this episode of Masters on the Move, we sit down with nutritionist Ellen McGrath to unpack how nutrition shapes performance, recovery, and overall ...
Midweek Recovery: Run, Laugh, Repeat - Chafing: The Silent Enemy
23 Sep 2025
Contributed by Lukas
In this lighthearted midweek episode Coach Justin shares his thoughts on the runners enemy, chafing. A humorous look at a very serious subject with th...
Jeannie Hill - Niggles, Knocks and Longevity: A Physio’s Guide for Older Runners
19 Sep 2025
Contributed by Lukas
In this episode, we sit down with physiotherapist Jeannie Hill to talk about one of the most common hurdles in a runner’s journey — injuries. Jean...
Midweek Recovery: Run, Laugh, Repeat. Mystery of the Missing Toenail
16 Sep 2025
Contributed by Lukas
In this week’s lighthearted Midweek Recovery episode Coach Justin shares his thoughts on missing toenails. The possible cause and how to avoid or re...
Judith Bradshaw - Breaking Records, Breaking Norms, Winning Formula
12 Sep 2025
Contributed by Lukas
In this inspiring episode, we sit down with legendary runner Judith Bradshaw, who continues to break national records while redefining what smart trai...
Midweek Recovery: Run, Laugh, Repeat - When the Watch is Smarter than the Runner
09 Sep 2025
Contributed by Lukas
Why a midweek episode? Because sometimes you need more than coffee to get through Wednesday.Coach Justin takes a lighthearted look at running watches ...
Colin Thorne - A Father’s Day Tribute to a Running Legend
05 Sep 2025
Contributed by Lukas
In this inspiring Father’s Day episode of Masters on the Move, we sit down with the legendary Colin Thorne of Whangārei — New Zeal...
Introduction
29 Aug 2025
Contributed by Lukas
A quick introduction from your host, Justin Hill on what you can expect to hear in upcoming podcasts.Get in contact and follow us - Send in your quest...