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PODCAST

Masters On The Move

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.

health & fitness

All Episodes

37:00

Allan Staite -The Power of Showing Up: How Allan...

Masters On The Move ·

2025/11/28

Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn 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

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0:56

Midweek Recover: Run, Laugh Repeat - When GPS Lies

Masters On The Move ·

2025/11/25

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 satellite mischief. Why does your watch think you ran through a lake? Why does your “5K” become 4.87 or 5.32? He explains why GPS isn’t as perfect as we’d like — and why the best measure of a good run isn’t in the numbers, but in the effort. It’s a lighthearted reminder that sometimes, your legs know better than your tech.Get in contact and follow us - Send

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58:30

Ron Crowhurst and Steve Bradley - Guided by Courage:...

Masters On The Move ·

2025/11/21

Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn this uplifting episode, we sit down withRon CrowhurstandSteve Bradley— two remarkable runners fromWhangāreiwhose 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’sparkruncommunity and a dedicated guide

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1:02

Midweek Recover: Run, Laugh Repeat - Race Photo’s the...

Masters On The Move ·

2025/11/18

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 reality of race photography. From the wild mid-stride faces to the bibs hanging half off, he reminds us that every terrible picture tells a story of grit, effort, and triumph. This one’s a celebration of imperfection — because if you look flawless at the finish line, did you really give it your all?Get in contact and follow us - Send in your questions, show

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29:15

Katrina Aubrey - Why You’re Sleeping Wrong After 40 —...

Masters On The Move ·

2025/11/14

https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieEver 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

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1:09

Why Every Runner Limps Like a Legend After Race Day

Masters On The Move ·

2025/11/11

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 runners — sore legs, proud limps, and the science behind feeling like a hero in pain. Learn how to recover smarter and laugh through the waddle. (Keywords: post-race recovery, muscle soreness, marathon legs, older runners)Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook

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49:52

Steve Trass - The Long Game: Mastering the Miles with...

Masters On The Move ·

2025/11/07

Also available to view on YouTubehttps://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ieIn 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

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1:49

Midweek Recovery: Run, Laugh, Repeat - Stretching:...

Masters On The Move ·

2025/11/04

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

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41:03

Dianne Zucchetto - Resilience in Motion: Dianne’s...

Masters On The Move ·

2025/10/31

Also available to view on YouTube https://youtube.com/@coachjustinhill?si=dwTBpuQogS0rwRvtIn 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

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26:03

Mark Lewry - Midweek Recovery: Running for Joy and...

Masters On The Move ·

2025/10/28

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”

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54:07

Ian Calder - Moa Bones and World Records: The...

Masters On The Move ·

2025/10/24

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,

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1:31

Midweek Recovery: Run, Laugh, Repeat- Why Hills Hate Us

Masters On The Move ·

2025/10/21

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

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49:29

Geno Milnes - Stronger with Age: Why Runners Need...

Masters On The Move ·

2025/10/17

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

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1:51

Midweek Recovery: Run, Laugh, Repeat - Carbo Loading...

Masters On The Move ·

2025/10/14

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

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47:42

Martin Harrap - The Chef who Runs: Martin Harrap’s...

Masters On The Move ·

2025/10/10

Pre-Run FuelGoal: Easily digestible carbs, light protein, a bit of fat (if tolerated).Banana + nut butterpotassium, quick energyOats + berries + honey →can be soaked overnightRice cakes + avocado/hummus →gentle, steady energySmall smoothie →banana, berries, low-fat yogurt, oatsPost-Run Recovery (within 1 hr)Goal: Protein for repair + carbs to restore glycogen.Greek yogurt + granola + fruitquick, flexibleEggs on wholegrain toast →easy, can add herbsChicken/tuna salad wrap →lean protein,

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1:40

Midweek Recovery:Run, Laugh, Repeat - Bathroom...

Masters On The Move ·

2025/10/07

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.Get in contact

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43:37

Alan Dow - Running Through Life’s Hurdles with...

Masters On The Move ·

2025/10/03

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,

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2:49

Midweek Recovery: Run, Laugh, Repeat - The Great Shoe...

Masters On The Move ·

2025/09/30

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

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25:40

Ellen McGrath - Fueling the Masters: Nutrition, Aging...

Masters On The Move ·

2025/09/26

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

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1:29

Midweek Recovery: Run, Laugh, Repeat - Chafing: The...

Masters On The Move ·

2025/09/23

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. Get in contact and follow us - Send in your questions, show suggestions and comments (good or bad) to:Facebook https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfrInstagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qremail justinhillcoach@gmail.com Hosted on Acast. See

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26 results

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