Masters On The Move

At 61, I ran a 19:19 5K. Then I met Tony Bruno — also 61 — who recently ran an incredible 17:44!So how does he do it?In this Coach Justin interview, Tony shares the training, consistency, strength work and mindset behind his remarkable running performances.We explore:His weekly training schedule and extraordinary mileageThe interval workouts that help maintain his speedWhy consistency matters more than any single workoutStrength training and recovery after 60Managing injury challengesHis philosophy: "Fast Ain't in the Past"As a UESCA Certified Running Coach, I also explain which lessons everyday masters runners can apply — and why copying an elite athlete's training isn't always the best approach.Whether you're 40, 50, 60 or beyond, this conversation is a reminder that age doesn't have to define your ambitions.Watch my 19:19 at 61 training video: [Insert link]Listen to Tony's full interview on Masters on the Move: [Insert podcast link]Question for you: How old are you, what's your current 5K time, and what's your next goal?#MastersRunning #RunningOver60 #5KTraining #CoachJustin #RunningOver50

If your "easy" runs are pumping your heart rate into the 150s, you're not building aerobic fitness — you're digging a fatigue hole. In this video I show you exactly how to lower your easy-run heart rate using Zone 2 training, even as a runner over 50.

Heart rate zones feel confusing, but the mistake is simple: most runners over 50 run too hard on their easy days, so their aerobic base never develops and their heart rate stays high. Today I break down what the zones actually mean, why runners over 50 naturally see higher heart rates, how to find your Zone 2 range, and the training method that lowers that heart rate over a few months.

What I cover:

• What heart rate zones are, in plain language
• Why your easy-run heart rate is high (not a failure — a program issue)
• How to find your Zone 2 range (using a HR monitor or the talk test)
• The slow-and-steady method to lower it over weeks
• What NOT to do (the reason most runners never get faster)

Thanks for watching. New here? Subscribe for evidence-based training for runners over 50 — I'm a UESCA Certified Running Coach based in NZ. 🇳🇿

#runningover50 #zone2training #mastersrunner

In this raw and honest conversation, Phil sits down with Coach Justin to talk about:

• The warning signs he missed in the weeks before his strokes

• What it felt like to collapse mid-workout at 4:30am, and the two days that followed before he got proper medical help

• The tough conversation about anabolic steroid use and its role in what happened

• Relearning to walk and talk, and the mental toll of "being reborn again"

• How the recovery tested his marriage — and how his wife Tanya became his rock

• Living with social anxiety after the stroke, and choosing to get help

• Why the last six weeks of competition prep have been almost as hard as the recovery itself

• His advice on stroke prevention: nutrition, hydration, regular checkups, and listening to your body

This is a conversation about rebuilding a life and a body from scratch — and proof that a comeback is always possible if you're willing to do the work.

🎧 New episodes of Masters on the Move drop regularly — subscribe for more real conversations on running, training, and life after 40.

If you or someone you know is dealing with the aftermath of a stroke, know that support and recovery are possible. Please consult a medical professional for any health concerns.

Several months ago I was running 5:20/km for 20+ kilometres in zone 2. Today, zone 2 for me is a brisk 9:00–9:30/km walk. In this episode I'm walking you through exactly how I'm rebuilding my aerobic base after a hip injury — and why chasing my old pace right now would be the fastest way back to the physio's table.

I cover:
🔹 Why zone 2 is non-negotiable when you're coming back from injury
🔹 How to check you're actually in zone 2 — the talk test, the sing test, and cross-checking with heart rate
🔹 Why your wrist-based monitor might be lying to you (and when to switch to a chest strap)
🔹 My real rehab toolkit: recumbent bike cross-training, hip rehab work from my physio, and running-specific strength
🔹 The recovery pillars that matter as much as the training: daily protein, HRV trends, sleep, and resting heart rate

If you're a masters runner navigating your own comeback — from injury, illness, or just time off — this one's for you.

👉 Want structured support rebuilding your base the right way? Check out my coaching programs: https://coachjustin.trainingtiltapp.com/store
👉 Subscribe for the rest of this comeback series — next up: how I'm progressing my strength work as the hip continues to heal.

#MastersRunning #InjuryRecovery #Zone2Training #RunningCoach #ComebackTraining

If you've noticed that your finishing kick has quietly disappeared, you're not imagining it—and it isn't just because you're getting older.

In this video, I explain why so many masters runners lose their top-end speed long before they lose their endurance, what's happening inside your muscles and nervous system, and the simple training changes I made to get my sprint finish back.

After more than a year without any true sprint training, I realised I hadn't lost fitness—I had lost power. By adding short hill sprints, heavy low-repetition strength work, and focusing on nervous system recovery, I started feeling stronger, faster, and more responsive within just a few weeks.

You'll learn:

Why fast-twitch muscle fibres decline faster as we age

The science behind preserving explosive power

How hill sprints retrain your nervous system

Why endurance training alone isn't enough

The role of heavy strength training for masters runners

How creatine and recovery can support power development

A simple weekly plan to rebuild your finishing kick

This video is another piece of the Masters Running series, where we're building the complete recipe for staying fast as we age:

🏃 Build a strong aerobic base

🏃 Train intervals correctly

🏃 Develop strength and resilient feet

🏃 Protect your nervous system

🏃 Preserve the power that keeps you running fast for longer

Whether you're chasing a parkrun PB, training for a marathon, or simply want to stay strong and capable into your 50s, 60s and beyond, this video will help you understand one of the most overlooked aspects of masters running performance.

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MRI Results, Bone-on-Bone Hip... Is My Running Over? + Norman Joe's Epic Unicycle Update

This week on Masters on the Move, I share one of the most personal updates I've ever recorded.

After months of severe hip pain, my MRI has revealed the cause: a torn labrum and bone-on-bone osteoarthritis in my left hip. I talk openly about what this diagnosis means, the treatment plan ahead, whether I'll ever be able to run again, and the emotional impact of facing an uncertain future.

I also share how this setback has changed my perspective and strengthened my passion for helping other runners achieve their goals through coaching.

Then we reconnect with the incredible Norman Joe, who is currently attempting to circumnavigate the globe on a unicycle. Since our last conversation, Norm has crossed thousands of kilometres through the United States, battled snowstorms, extreme heat, equipment failures, and even found himself stranded in the middle of a Montana cornfield. Despite it all, his positivity and determination remain inspiring.

In this episode you'll discover:

🏃 My MRI results and what "bone-on-bone" really means

💉 The treatment plan and what's next for my recovery

🧠 The mental challenge of adapting when running is no longer guaranteed

🚴 Why I'm embracing low-impact training for longevity

🌍 Norman Joe's incredible journey across America

💙 How you can support Norman's fundraising mission for clean water through WaterAid

LINK:

https://fundraise.wateraid.org.au/fundraisers/unicyclenorm/unicycle-circumnavigation-around-the-world-

If you've ever faced injury, adversity, or had to reinvent yourself as an athlete, this episode is for you.

👇 I'd love to hear from you in the comments:

Have you had to give up running or another sport because of injury? What activities helped you stay fit and positive?

If you enjoy the episode, please Like, Subscribe, and Share with someone who needs encouragement today.

#MastersOnTheMove #Running #HipInjury #Osteoarthritis #MastersAthlete #HealthyAging #RunningMotivation #Unicycle #NormanJoe #Endurance #MarathonTraining #Longevity #RunningCoach #WaterAid

00:00 Facing Injury and Recovery Plans

01:48 Emotional Struggles and Mental Health

03:23 Finding Purpose in Coaching

04:00 Update from Norman Joe

17:50 Adapting to New Challenges

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Woke up to a flashing red HRV status on your Garmin? 🚨 Don't panic. In this episode, I break down my exact 3-step triage protocol to handle a sudden drop in Heart Rate Variability without ruining your training or your recovery.

We’ll cover how to quickly audit the cause of the drop, how to safely pivot your workout today (especially crucial for Masters athletes focused on training longevity), and the exact evening routine to force your nervous system back into a green recovery state by tomorrow morning.

Stop stressing over a number on your wrist—use this data-driven checklist to bounce back fast.

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Today is a very different episode of Masters on the Move.

My scheduled guest had to postpone, so instead I decided to share something I’ve been keeping mostly behind the scenes.

After a serious crash, what appears to have been a trigger for autoimmune disease, and a hip injury, I’ve gone from running regularly to struggling to even walk. Along the way I’ve gained 10kg and, more importantly, found myself questioning my identity as a runner.

In this episode, I open up about the emotional impact of injury, losing the routines that gave my life purpose, and what I’ve learned from previously losing 40kg. Most importantly, I share my plan to rebuild—one small step at a time.

I also talk about why I’ve chosen to document this journey on YouTube, not just to keep myself accountable, but in the hope that anyone facing injury, illness, weight gain or life’s setbacks knows they’re not alone.

Masters on the Move has always been about ordinary people achieving extraordinary things. Today, instead of interviewing someone else’s story, I’m sharing my own.

If this episode resonates with you, I’d love to hear your story. Please leave a comment or get in touch. Your experiences may inspire someone else who needs to hear they’re not alone.

If you enjoy the podcast, please follow, leave a rating, and share this episode with someone who could use a little encouragement today.

Because no matter what life throws at us, we keep moving forward.

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From 13 runners in Bushy Park to more than 2,500 events across 23 countries and millions of lives changed, Paul Sinton-Hewitt's story is one of the most remarkable in modern sport and community building.

In this special episode of *Masters on the Move*, Justin Hill sits down with the founder of parkrun to explore the journey behind a movement that has transformed Saturday mornings around the world.

Paul shares the adversity and trauma that shaped his life, how running helped him navigate mental health challenges, and the extraordinary series of events that led to the first Bushy Park Time Trial in 2004. He reveals the philosophy that keeps parkrun free, inclusive and volunteer-driven, reflects on milestones including the one millionth parkrun event and the first 1,000 parkrunner, and celebrates the incredible volunteers who make it all possible.

They also discuss:

• Paul's early life and the experiences that shaped his values

• How running became a powerful tool for mental wellbeing

• The injury that unexpectedly led to the creation of parkrun

• Why parkrun was designed to be free and held every week

• The story behind the name "parkrun" and the famous lowercase lettering

• The evolution of results emails and milestone shirts

• The importance of volunteers and community connection

• Bruce Fordyce's influence on parkrun in South Africa

• The growth of parkrun in New Zealand

• How communities can start their own parkrun

• Paul's advice for living a meaningful and connected life

Whether you're a runner, walker, volunteer, or someone searching for belonging and purpose, this conversation is a powerful reminder that one small step can change everything.

📖 Paul's book: *One Small Step*

🌍 Are you part of the parkrun community? Share your parkrun story in the comments and let us know where you join your local event.

👍 If you enjoyed this conversation, please like, subscribe and share the episode to help more people discover the inspiring stories of Masters on the Move.

#MastersOnTheMove #parkrun #PaulSintonHewitt #RunningCommunity #Volunteering #MentalHealth #BruceFordyce #NewZealandparkrun #RunningPodcast #HealthyAging

00:00 The Extraordinary Beginning

03:36 Childhood Trauma and Its Impact

06:44 The Role of Running in Mental Health

12:16 Lessons from Adversity

14:15 The Birth of Parkrun

24:45 Gaining Structure and Permission

29:32 The Evolution of Results and Communication

34:34 Rebranding to Parkrun

37:36 The Evolution of Parkrun's Identity

39:00 Milestones and Community Impact

45:53 The Role of Volunteers in Parkrun

56:38 Encouraging Participation and Inclusivity

01:00:07 Reflections on Personal Connections and Legacy

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Northland running legend Jim Kettlewell joins the podcast to share the lessons from a lifetime of running. From humble beginnings to winning an XTERRA Trail Running World Championship title at the age of 66, Jim reflects on the training, mindset and consistency that shaped his remarkable journey.

We also explore his leadership with Hātea Harriers, the story behind Whangārei parkrun, how running has changed from the days before GPS watches and carbon shoes, and his advice for staying active for life.

This is a conversation about longevity, community and the enduring power of running.

SECURE FREE TICKETS HERE: https://events.humanitix.com/bruce-fordyce-comrades-and-parkrun-talk

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