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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Two Strokes at 40… Now He’s Heading to the Bodybuilding Stage
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.
3 Sept 2026
Coming Back After Injury: Why Zone 2 Isn't Optional
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
10 Jul 2026
Losing Your Speed is Normal After 40. How I Got Mine Back.
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.
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 (mailto:justinhillcoach@gmail.com)
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