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.
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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.
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 not at all? With plenty of laughs about the confusion surrounding flexibility — and the reality that most of us skip it altogether — Justin breaks down the science in simple terms. From dynamic warmups to post-run cooldowns, he offers practical advice while keeping things light, reminding us that touching your toes might be optional, but groaning about stiff legs definitely isn’t.
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Also available to view on YouTube https://youtube.com/@coachjustinhill?si=dwTBpuQogS0rwRvt
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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In this light-hearted midweek recovery run episode of Masters on the Move, we catch up with Mark “Pie Man” Lewry — runner, volunteer, community legend, and self-declared pie enthusiast. Mark shares how he got into running, his philosophy of keeping things fun and light-hearted, and why enjoyment is just as important as training. We talk about the joy of parkrun, the connections made through running communities, and the importance of giving back. Of course, it wouldn’t be a chat with “Pie Man” without diving into what makes a truly great pie — and where to find one! Mark’s warmth, humour, and caring nature shine through, reminding us all that the best runs — and the best moments — are the ones shared with good people and a smile.
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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 to chase greatness.
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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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 it’s out to get us — from the burning legs to the smug way hills always seem longer than we remember. But it’s not all grumbling; Justin shares simple tips on how to tackle climbs with smarter form and steadier pacing, and reminds us that what goes up must come down… even if the downhill sometimes hurts more. Whether you love them, hate them, or just survive them, this episode proves hills may slow us down, but they definitely make us stronger.
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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 keep running strong as the years go by? Geno shares the science and practical know-how behind strength training for masters athletes — why it matters, how to start, and what difference it can make for both performance and longevity in the sport.
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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In this tasty episode of Midweek Thoughts, Justin digs into the fine line between strategic carb loading and simply enjoying an extra plate of spaghetti. With a mix of humor and practical advice, he explores how runners can fuel properly before long races without mistaking pre-race prep for a full-on food festival. From the myths of giant pasta parties to the reality of spreading carbs sensibly over a few days, Justin reminds us that fueling well can boost performance — and that sometimes, a pre-race nap after a big bowl of fettuccine is just “mental tapering.”
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Pre-Run Fuel
Goal: Easily digestible carbs, light protein, a bit of fat (if tolerated).
Post-Run Recovery (within 1 hr)
Goal: Protein for repair + carbs to restore glycogen.
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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In this episode of Midweek Thoughts, Justin tackles the unglamorous but unavoidable truth of running: bathroom breaks. From crowded porta-loo queues at the start line to mid-race pit stop strategies, older runners know that bathroom logistics can make or break a race. With plenty of humor and a few practical tips — like what not to eat the night before and why tissues are a runner’s best friend — Justin reminds us that smart planning doesn’t just apply to pacing, but to pit stops too.
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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 track to competing in masters athletics events and taking on marathons, Alan’s running journey has always been fueled by determination and heart.
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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In this lighthearted midweek episode, Justin takes on the ever-growing world of running shoes. From the days when “extra cushioning” meant double socks to today’s carbon-plated space-age trainers, the options (and prices) have gotten out of control. With plenty of laughs about confusing shoe jargon, outrageous costs, and neon styles that glow brighter than streetlamps, Justin cuts through the hype to remind us that comfort is king. Whether you’re rocking the latest tech or clinging to your trusty old pair, one truth remains: it’s not the shoe that makes the runner — it’s the runner who makes the shoe smell funny.
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In this episode of Masters on the Move, we sit down with nutritionist Ellen McGrath to unpack how nutrition shapes performance, recovery, and overall health as we age. Drawing on both her professional expertise and personal running experience, Ellen shares practical insights for masters athletes who want to fuel smarter, recover faster, and enjoy their sport for years to come.
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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In this lighthearted midweek episode Coach Justin shares his thoughts on the runners enemy, chafing. A humorous look at a very serious subject with the inclusion of practical solutions.
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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. Jeannie shares her expert insights on the typical injuries seen in older athletes, what makes us more vulnerable as we age, and how to recognise the difference between a small niggle and something that needs proper attention.
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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In this week’s lighthearted Midweek Recovery episode Coach Justin shares his thoughts on missing toenails. The possible cause and how to avoid or reduce the risk.
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In this inspiring episode, we sit down with legendary runner Judith Bradshaw, who continues to break national records while redefining what smart training looks like. Judith shares how she’s shifted away from high mileage and embraced a balance of running, cross-training, and recovery to keep her body strong and resilient. We dive into her nutrition strategies, the mental strength that fuels her performance, and how her approach proves that success isn’t always about doing more — it’s about doing it smarter. Whether you’re chasing records or simply striving to run well into the years ahead, Judith’s story offers wisdom, motivation, and practical takeaways for every athlete.
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Why a midweek episode?
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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In this inspiring Father’s Day episode of Masters on the Move, we sit down with the legendary Colin Thorne of Whangārei — New Zealand’s oldest competitive runner and a true symbol of perseverance. At over 100 years old, Colin continues to lace up his shoes, proving that age is no barrier to movement, health, and passion for the sport.
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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A quick introduction from your host, Justin Hill on what you can expect to hear in upcoming podcasts.
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