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.
Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie
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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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 explores the emotional journey of music on the move — from pump-up anthems to the moment you start skipping every track out of boredom. He shares ideas for keeping your mind fresh and your rhythm steady — including when to ditch the earbuds altogether and just listen to your own footsteps.
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Also available to view on YouTube https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie
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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Runners are amateur meteorologists — and terrible at taking advice. In this breezy episode, Justin laughs his way through our obsession with checking (and ignoring) the forecast. Rain? “Good mental training.” Wind? “Resistance work.” Blazing sun? “Hydration practice.” Through all the weather-related drama, Justin reminds us that there’s really no such thing as bad running weather — just better stories to tell afterward.
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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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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 athletic puzzles. Where do they go? Why is it always the expensive pair? With wit and relatability, he turns this minor wardrobe tragedy into a meditation on letting go — because mismatched socks still run the same distance. A funny and strangely comforting take on the small frustrations every runner knows too well.
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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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Running with friends — it’s motivating, social, and occasionally competitive. In this episode, Justin explores the fine line between encouragement and sabotage on a group run. You know the type: the “let’s take it easy” friend who suddenly surges at the hill, or the one who “accidentally” sprints to the finish. Full of laughs and gentle truths, this episode reminds us that running buddies make the miles fly — even if they occasionally make you question your life choices.
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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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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.
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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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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?
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https://youtube.com/playlist?list=PLKw1-hbRSfGA7IjvRawczTJjMM4DuQFiK&si=4tITCL6Dg2l6b0ie
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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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)
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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 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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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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