Most runners underestimate the transformative power of barefoot running—and how it can boost your speed, improve your form, and deepen your connection to movement. Duncan O'Neill, a seasoned park runner in his 60s with over 220 runs behind him, shares his journey from traditional shoes to barefoot, revealing surprising insights about injury prevention, muscle strength, and how barefoot running might just make you faster—even if you've never considered yourself a serious athlete.

Discover how Duncan’s initial curiosity sparked a radical shift in his running approach, and why he advises starting with barefoot walking and gradual transition. We break down the latest research, like Daniel Lieberman’s studies on foot strike and impact forces, and how this science can inform your own practice, whether you’re an experienced runner or a newcomer. Duncan shares practical tips on strengthening your calves and feet, choosing the right surfaces, and tuning into your proprioception to prevent injury.

You'll learn about the critical role of intrinsic foot muscles and calluses in shock absorption, the importance of cadence—especially that magic number 180—and how mindfulness of posture can change your entire running experience. This episode is perfect for anyone curious about barefoot running, those looking for injury alternatives, or runners wanting to tap into their natural abilities and stay motivated through community and challenge.

If you’ve ever wondered whether running barefoot could work for you—or if you're tired of traditional footwear holding you back—this conversation provides the inspiration, science, and practical advice to get started safely. Duncan’s story proves that you don’t need to be an elite athlete to enjoy the benefits of a more natural run—and that sometimes, slowing down can lead to faster, healthier progress.

Whether you're a seasoned runner, a health-conscious beginner, or simply interested in reconnecting with your body, this episode will inspire you to rethink your approach to running. Tune in to discover how barefoot running might just be the next step in your fitness journey—and why the simple act of feeling your feet can redefine your entire running experience.

Want to Pilot Duncan's Health Data Dashboard?

Contact Duncan on [email protected]

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In this episode, 36 masters athletes and performance experts reveal how runners over 40 can stay fast, injury-free and competitive.

If you're looking for the best masters running training plan, strength training for older runners, or injury prevention strategies after 40 — this is your blueprint.

After interviewing 36 high-performing masters athletes — runners in their 40s, 50s, 60s and beyond — clear patterns emerged.

The athletes who continue improving don’t train like they’re 25.

They train smarter.

In this episode, we break down the four biggest lessons from masters athletes who are still thriving:

• Training adjustments for aging

• Injury prevention and mobility strategies

• Why strength training is essential after 40

• Nutrition principles for longevity and performance

• Mindset

If you're searching for:

How to run faster after 50

Running over 40 training tips

How to avoid injury as a masters runner

Strength training for runners over 50

VO2 max decline with age

Masters athlete nutrition

This episode gives you practical, proven insight from athletes who are living it.

Age changes the rules — but it doesn’t end performance.

Welcome to Masters on the Move.

Link to make a booking with my Physiotherapist, Adam at Northland Physiotherapy:

https://nzappts.gensolve.com/northland_physio

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VO₂ max Exclusive Offer sign up link: 

https://coachjustin.trainingtiltapp.com/Store/vo-max-structured-interval-plan-library

Are you trying to improve your VO₂ max after 40 without burning out or breaking down?

In this episode of Masters on the Move, I walk you through interval workouts done properly — specifically designed for masters runners who want to stay fast, strong, and injury-free.

These structured VO₂ max workouts are built with smart progression, controlled float recoveries, and proper warm-up and cool-down protocols so you can get the maximum aerobic benefit without overloading your body.

You’ll learn:

• Why VO₂ max training matters more after 40

• How to structure interval workouts correctly

• How many reps are ideal for masters runners

• The role of float recoveries

• How to execute each session safely and effectively

• How to sync these workouts directly to your watch

If you want guided, structured VO₂ max sessions ready to drop into your schedule, I now offer a coaching plan for just $7.50 USD per month.

✔ Structured interval workouts

✔ Sync directly to your watch

✔ Exclusive bonus strength workouts

✔ 10-day free trial

Train smart. Stay fast. Keep improving.

If you enjoyed this episode, subscribe and share it with another masters athlete who wants to improve their running performance after 40.

#MastersRunner #VO2Max #IntervalTraining #RunningAfter40 #TrainSmart

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Helen Lucre is a 3x Comrades Marathon Champion — and one of only very few women in the 105-year history of the Comrades Marathon to win three consecutive titles.

Born in Motueka, New Zealand, Helen moved to South Africa in 1980 and began running in her mid-20s. Just a few years later, she broke marathon records, became the first woman to break 4 hours for the Korkie 56km, and went on to dominate the legendary Comrades Marathon.

In this episode of Masters on the Move, we dive into:

• How Helen started running at 25

• Her Comrades Marathon winning strategy

• What makes Comrades the most iconic ultramarathon in the world

• Training insights from a 3x champion

• Her connection with Bruce Fordyce

• The legacy of women’s distance running in South Africa

• What to expect at the 100th running of Comrades in 2027

If you’re a marathon runner, ultramarathon athlete, masters runner, or dreaming of running Comrades — this episode is for you.

Helen will hopefully also be speaking live alongside Bruce Fordyce in New Zealand on August 14th — a once-in-a-lifetime event for endurance athletes.

👇 Comment below:

Are you considering running Comrades one day?

ALSO A HUGE THANKS TO YOU, OUR LISTENERS! Masters On The Move has been chosen as number 4 in the Best Ten Master Runner Podcasts. THANK YOU!

https://public.millionpodcasts.com/v1/public/tk/GEbRwF8c5ewY4t0REvpeDewi%2FPSiWSbwFOAoXBvDUwIbTv3vnFkiGkgSJFkXw0kIHBEB4aFdGChY3iNaEgNLC9xSA%2BSRSiYqWODwWhgCRQweVwbjkyYmI1kh11oYAkUGFEb99Zsm%2BehEFh5GDQEMDiNP8%2BOdVycbUyXuWQkCVgUQVvnfkBXfKl4hFiLk%2B1UFG1EL9Z4V3yNUFRYi5Mc%3D

MillionPodcasts helps you find the best podcasts on the web.

Podcast Database for PR - MillionPodcasts

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Want to increase your VO₂ max and run faster — without overtraining?

In this video, I break down exactly how to structure a VO₂ max running workout, including:

• The ideal interval duration

• How hard you should actually run

• Proper recovery timing

• Why most runners do these sessions wrong

• How masters runners should approach intensity

VO₂ max sets your aerobic ceiling — but the way you train it matters.

Done correctly, just one session per week can lift performance while protecting recovery.

If you’re serious about training smarter, this is for you.

Listen next:

– How to Find Your Functional Lactate Threshold

– Zone 2 Explained for Runners

Train smart. Stay consistent. Improve with purpose.

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At 58 years old, Norman Joe is attempting something most people wouldn’t consider at any age — riding 30,000 kilometres around the world on a unicycle.

He began in February 2026 and has already completed over 3,000km across New Zealand. But this isn’t just about a world record attempt.

Norman is riding to raise awareness and funds for WaterAid, supporting access to clean water for communities around the globe.

In this episode of Masters on the Move, we explore:

• Why he started this journey at 58

• The physical and mental demands of riding one wheel across continents

• The mindset required to attempt a global circumnavigation

• Why clean water access matters more than ever

This is a story about endurance. Purpose. And proving that ambition doesn’t expire.

👉 Follow Norman’s journey

https://www.instagram.com/unicycle_norm?igsh=bzcwaHk0djNpcWRw

👉 Support the mission

https://buymeacoffee.com/tcsq9pe6n7?fbclid=PAZnRzaARgl2dleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAacng37HJzEeeNwQfkW-QgbYBfdeFQVdY9nF1n3oUufM1HTWSqXQJYdKqdUrNw_aem_AbVrNNj4slQZRVWB_-EEkQ&utm_content=link_in_bio&utm_medium=social&utm_source=ig

👉 Donate to WaterAid

https://fundraise.wateraid.org.au/fundraisers/unicyclenorm/unicycle-circumnavigation-around-the-world-?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZnRzaARglxRleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafG6muv2qV7-WOV8c7sI08q2DEky8PZxt3UmLw1DSP9M94nVkPdA8y0TYskdA_aem_7yBEwgHsapm7M0k2NhCBTg

If this episode inspired you, please subscribe and share it with someone who needs a reminder that their boldest chapter might still be ahead of them.

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VO2 max is often called the gold standard of aerobic fitness — but does it really determine how fast you can run?

In this episode of Run Smarter with Coach Justin, we break down what VO2 max actually means, how it’s measured, why it declines with age, and why it’s often overrated — especially for masters runners.

You’ll learn:

• What VO2 max really measures

• Why it drops 5–15% per decade after 30

• Why many athletes never truly “hit” VO2 max in testing

• The difference between VO2 max and lactate threshold

• Why running economy is often more important for performance

• The truth about fat-burning zones and exercise intensity

We also explore why two athletes with identical VO2 max values can perform very differently — and why improving efficiency, threshold, and durability may matter far more than chasing a higher oxygen number.

If you’re over 40 and want to train smarter, improve performance, and understand what truly drives endurance success, this episode will change how you think about fitness testing.

Train smart. Stay durable. Run strong.

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Most runners don’t lose fitness because of the injury — they lose it because they handle the injury wrong.

In this episode of Masters on the Move, I’m joined by physiotherapist Tim Allen from Physio Moves to break down exactly what runners should do in the first 48–72 hours after common injuries.

We cover:

• Achilles tendon pain
• Calf tears (“felt a pop”)
• Runner’s knee / front of knee pain
• Plantar fasciitis / heel pain
• Suspected stress fractures
• Persistent hamstring tightness

For each injury we discuss:

✔ What’s likely going on

✔ What to do immediately

✔ Whether you should keep running

✔ What to avoid

✔ When it’s time to seek professional help

This episode is especially relevant for masters runners who want longevity, smart training decisions, and fewer unnecessary layoffs.

⚠️ Disclaimer: This content is for educational purposes only and does not replace individual medical assessment. If pain is severe, worsening, or not improving, consult a qualified health professional.

If you enjoy practical, evidence-informed conversations to help you train smarter as a masters athlete, please subscribe to the channel and share this with a training partner.

Contact Tim:

https://nzappts.gensolve.com/physio_moves/clinician/details/timothy_allen

09 298 3027

[email protected]

physiomoves.co.nz

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Apology for getting the month wrong. Not on my best form today.

Last night we said goodbye to an extraordinary man.

Colin Thorne passed away at 102 years old — leaving behind a legacy of faith, endurance, and quiet inspiration that touched communities across New Zealand.

Colin completed 265 parkruns, travelling to events around the country and inspiring runners of all ages with his consistency, humility, and unwavering spirit. He showed up week after week, proving that longevity in sport — and in life — is built on discipline, purpose, and belief.

I had the privilege of sitting in Colin’s home and recording this conversation with him. I remember seeing his medals and trophies lining the walls — but what stood out most was not his achievements.

It was his warmth.

His gratitude.

His deep faith.

He spoke openly about missing his beloved wife and his peaceful expectation of being reunited with her again. There was no fear — only hope.

In this special tribute episode, I share a few personal reflections before replaying our original conversation. For the YouTube version, I’ve included photographs from his remarkable life.

Colin ran his race well.

May this episode honour his legacy and inspire us all to finish strong.

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Chris Avery’s story goes far beyond running.

After overcoming personal doubt, Chris committed to a simple but powerful principle: show up daily. That decision has led to four consecutive years of running every single day, building a coaching business that’s helped over 1,000 people, and leading a community of 5,000 men focused on faith, health, and resilience.

In this episode of Masters on the Move, we explore:

• Why discipline outlasts motivation
• What runners over 40 often get wrong about consistency
• The difference between grinding and smart longevity
• How purpose and faith shape long-term resilience
• What separates people who stick with fitness from those who keep restarting
• And why Chris plans to run the perimeter of America in 2027

This conversation is for anyone who wants to stay strong, healthy, and purposeful — not just for a season, but for decades.

Chris Avery Coaching

FaceBook: https://www.facebook.com/chris.avery.9083/

Instagram: https://www.instagram.com/chrisaverycoaching/

Linkedin: https://www.linkedin.com/in/chris-avery-coaching/

Chris Runs America

Instagram: https://www.instagram.com/chrisrunsamerica?igsh=MWpxZTF0eWxweXBnNg==

Website: Chrisrunsamerica.com

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