Interval Workouts Done Properly for Runners Over 40

NZ parkrun Pioneers

Every Saturday morning at 8am, thousands of New Zealanders gather in parks across the country for a shared ritual—parkrun. But this global phenomenon didn’t just appear overnight. In this episode, host Justin Hill is joined by parkrun New Zealand pioneers Lian and Noel de Charmoy, who helped bring the concept from the UK to Aotearoa in 2012. What began as a leap of faith—starting with a single event in Lower Hutt—has grown into a nationwide movement spanning 72 events and over 155,000 registered participants. They share: How their friendship with Paul Sinton-Hewitt led to parkrun arriving in New Zealand The early challenges (and surprising ease) of launching events Why “free forever” and inclusivity became the foundation of success Stories of connection, community, and even weddings born at parkrun The powerful role of volunteers in sustaining the movement The episode also explores their connection to running legend Bruce Fordyce and the wider global running culture that shaped parkrun’s philosophy. This is a story about more than running—it’s about belonging, accessibility, and the power of community to change lives. Photo & Video Credits: With heartfelt thanks to the incredible parkrun photographers and camera operators across New Zealand and beyond, whose generosity and talent help capture the spirit of parkrun every week. 📖 Paul Sinton-Hewitt – One Small Step https://books.apple.com/nz/book/one-small-step/id6744083500?utm_source=chatgpt.com 📘 Bruce Fordyce – Winged Messenger https://www.amazon.com.au/Winged-Messenger-Running-Comrades-Marathon/dp/1776056817/ref=asc_df_1776056817?mcid=222404a3e0903c4b8b57fba7433b3952&language=en_AU&tag=nzgoshpadsp-22&linkCode=df0&hvadid=725041153858&hvpos=&hvnetw=g&hvrand=844406988357412464&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9121802&hvtargid=pla-1131917420820&psc=1&language=en_AU&gad_source=4 🏃 Find Your Local Parkrun (NZ) https://www.nzrunning.co.nz/run-clubs/parkrun-new-zealand? 🌍 Official Parkrun Website https://www.parkrun.com/ ⏱️ Chapters / Timestamps 00:00 – The Saturday Ritual Begins The rise of parkrun as a Kiwi weekend tradition 01:05 – Meeting the Pioneers Introduction to Lian and Noel de Charmoy 01:18 – First Encounter with Parkrun Discovering the original Bushy Park time trial 02:29 – A Friendship That Sparked a Movement Connection with Paul Sinton-Hewitt 03:30 – The Leap of Faith Why they said yes to bringing parkrun to New Zealand 04:05 – The First Event in Lower Hutt Partnering with Richard McChesney 05:10 – Building Cornwall Parkrun Launching Auckland’s first event 05:26 – Early Challenges & Lessons Admin struggles, logistics, and learning on the fly 06:30 – The First Turnout Memories from the early Cornwall Park days 07:19 – The Power of Community Coffee, connection, and friendships 07:44 – Overcoming Barriers Working with councils and keeping it simple 08:47 – “Free Forever” Explained Why accessibility is the foundation of parkrun 09:28 – Not a Race Redefining running as inclusive and welcoming 10:51 – When It Took Off The moment growth became exponential 11:55 – Scaling Nationwide From a handful of events to 72 across NZ 12:39 – Volunteers: The Heart of Parkrun Why the model works 13:41 – Beyond Fitness Mental health, belonging, and life-changing stories 14:13 – Community Stories From friendships to weddings 15:25 – Parkrun Culture vs Traditional Events Why it feels different 18:11 – The Oldest Parkrunner Inspiration from Colin Thorne 19:34 – Inclusivity at the Core Walk, jog, run—everyone welcome 21:14 – Enter Bruce Fordyce Connection to Bruce Fordyce 24:28 – A Running Legend Explained Why Bruce’s achievements matter 27:44 – Bruce’s Visit to New Zealand What to expect and why it matters 30:13 – Parkrun Tourism & Gamification Collecting flags and global participation 31:00 – Looking Back with Pride Reflections on building a movement 32:01 – The Future of Parkrun NZ Vision for the next decade 32:40 – Message to First-Timers “Just come along and have a go” 33:21 – Closing Thoughts Why parkrun means more than just a run 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=wwXIfr [https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr] Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr [https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr] email justinhillcoach@gmail.com [justinhillcoach@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

3 Things Successful Runners Do and Those They Avoid

Ever wonder why some runners hit their personal bests effortlessly while others always seem to struggle with injuries or burnout? The secret isn't luck—it's a set of proven habits that top performers build into their routine. In this episode, discover the three game-changing strategies successful runners swear by and the three common mistakes they skillfully avoid—secrets that could elevate your running to a new level. You'll learn how building a strong aerobic engine with consistent, low-intensity miles sets the foundation for speed and injury prevention. Justin breaks down why 80% of your training should stay in heart rate zones 1 and 2, and how this develops mitochondrial capacity, fat oxidation, and overall metabolic health. Plus, you’ll hear how mental toughness, visualization, and positive self-talk transform your mindset—so race discomfort doesn’t derail your performance. And in an often-overlooked tip, Justin invites you to fall in love with the process, finding joy in every step of your journey rather than obsessing solely over outcomes. But avoiding pitfalls is just as crucial. We break down why running too fast on easy days stunts recovery and how setting ambitious, unrealistic goals can lead to injury and frustration. Justin reveals a smarter approach: focus on maximizing your fitness before race day, then fine-tune your goals as your training progresses. Finally, learn why starting your race at an unmanageable pace can sabotage everything—tips on running negative splits and passing tired racers in the final miles could be your key to a new PR. This isn’t just about running—it’s a blueprint for smarter training, mental resilience, and lasting enjoyment. If you’re tired of plateauing or risking burnout, this episode shows you the exact habits to adopt and mistakes to ditch. Perfect for runners of all levels ready to unlock their full potential and enjoy the journey. Justin Hill is a running coach and fitness expert known for turning everyday runners into confident racers through science-backed strategies and practical advice. Get ready to transform your runs—this is the episode that will make every mile count. Hit play and start running smarter today. https://youtu.be/AEEl8-utIkU?si=4QFch1zo8xCtMhkK [https://youtu.be/AEEl8-utIkU?si=4QFch1zo8xCtMhkK] 00:00 Unlocking Running Potential: Key Habits of Successful Runners 02:57 Avoiding Common Pitfalls: Mistakes Successful Runners Sidestep 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=wwXIfr [https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr] Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr [https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr] email justinhillcoach@gmail.com [justinhillcoach@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Barefoot Runner Shares His Insights and Journey

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 dbo@urbanlegend.co.nz 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=wwXIfr [https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr] Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr [https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr] email justinhillcoach@gmail.com [justinhillcoach@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

What 36 Masters Athletes & Experts Reveal

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 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=wwXIfr [https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr] Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr [https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr] email justinhillcoach@gmail.com [justinhillcoach@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.

Interval Workouts Done Properly for Runners Over 40

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 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=wwXIfr [https://www.facebook.com/share/17EN4yrAqp/?mibextid=wwXIfr] Instagram https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr [https://www.instagram.com/motmpod?igsh=MW8yamF4cHBkZWpxZg%3D%3D&utm_source=qr] email justinhillcoach@gmail.com [justinhillcoach@gmail.com] ---------------------------------------- Hosted on Acast. See acast.com/privacy [https://acast.com/privacy] for more information.