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.
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.
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
Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:
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email justinhillcoach@gmail.com
Hosted on Acast. See acast.com/privacy for more information.
