Every runner has them — the pre-race routines that range from practical to borderline mystical. In Race Day Rituals, Justin unpacks the strange habits and lucky charms that give us comfort before the starting gun. From favorite socks to exact breakfast timings, he reveals how rituals calm the chaos of competition. A funny and affectionate look at the quirks that make runners human — and why we’ll keep doing them, even if they don’t actually make us faster.

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Judith’s name is synonymous with excellence in masters athletics. From setting a world record in the 3,000m steeplechase to winning gold at the World Masters Athletics Championships, her achievements on the track are nothing short of remarkable. But beyond the medals and records, Judith’s lasting impact comes from her dedication to the sport and her support for the athletics community in Northland and beyond.

As President of Northland Masters Athletics and a key figure with Athletics Whangarei, she continues to mentor, encourage, and inspire athletes of all ages. She’s also a familiar face at Whangarei parkrun, where her consistent performances — often topping the age-grade rankings — highlight her commitment and love for running.

In this insightful conversation, Judith shares her story from her early days in the sport to competing on the world stage, how she’s adapted her training over time, and what keeps her motivated to stay active and give back.

It’s a motivating and heartwarming discussion with a true master on the move — Judith Stewart.

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Numbers and running — they seem like a perfect match, until your oxygen-deprived brain tries to calculate pace. In The Midrun Maths Problem, Justin breaks down the hilarious futility of trying to do mental math mid-stride. Splits, distance, and time all blur into confusion, but that’s part of the charm. With plenty of laughs, he reminds us that running isn’t about perfect math — it’s about progress, persistence, and remembering roughly where you started.

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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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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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