Many runners wake up, check their Garmin HRV, and assume the number tells them exactly how ready they are to train. But heart rate variability is one of the most misunderstood metrics in modern endurance training.

In this episode of Midweek with Justin, we break down what HRV actually measures and why many runners are interpreting their data incorrectly. You’ll learn why HRV numbers are highly individual, why comparing your score with other runners is meaningless, and why the most important thing to monitor is your baseline and long-term trend.

We also explore how HRV reflects total life stress, not just training load, and why factors like poor sleep, work stress, illness, alcohol, and late meals can all influence your readings.

You’ll learn:

• What heart rate variability really measures
• Why HRV numbers are different for every runner
• The biggest mistake runners make when interpreting Garmin HRV
• How to recognise when HRV is above, within, or below your baseline
• How HRV can act as an early warning system for overtraining and illness
• How runners can use HRV trends to guide smarter training decisions

This episode also connects to recent Midweek topics including building a strong aerobic base, executing interval training properly, strengthening the feet, and ensuring the nervous system is recovered enough to adapt to training.

Because you don’t get faster from training alone — you get faster from recovering from the training.

If you’re a runner using Garmin or another wearable to track HRV, this episode will help you interpret the data properly and use it as a powerful tool for recovery and performance.

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What does it take to keep running strong into your 70s?

In this episode of Masters on the Move, I sit down with inspiring Whangārei runner Steve Fairley from Hātea Run Club, a man who proves that consistency and passion can keep you fast for decades.

Steve has completed 320 parkruns, run a 19:34 5K, and even now in the 70–74 age group he’s still running times close to what he was doing nearly a decade ago. With a best age grade of 83.21%, he continues to compete in cross country and road races, often winning his age category.

But Steve’s journey hasn’t always been straightforward. At one stage he had to put running aside to focus on raising his children when life took an unexpected turn. Years later he returned to the sport in his 50s — and the rest is an inspiring story of resilience, discipline, and rediscovering the joy of running.

In this conversation we talk about:

• How Steve got into running

• Why consistency beats talent over the long term

• Staying competitive into your 70s

• Training, recovery, and injury prevention for masters runners

• The power of the running community

• Why it’s never too late to start running again

Whether you’re a new runner or a lifelong athlete, Steve’s story is a reminder that the best years of running don’t have to be behind you.

👍 If you enjoyed this episode, please like, subscribe, and share to help more runners discover these inspiring masters stories.

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If your running hasn’t improved in months, you might be experiencing a running plateau — something almost every runner encounters at some stage of their training.

In this episode of Midweek with Justin, running coach Justin Hill explains why runners plateau and the most common training mistakes that stop progress.

You’ll learn:

• Why running progress can suddenly stall

• The five most common causes of a training plateau

• How to adjust your training to start improving again

• Simple strategies coaches use to help runners break through plateaus

If you feel like your pace, fitness, or race times have stopped improving, this episode will help you understand why — and what to do about it.

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We talk a lot about training plans, VO₂ max, and recovery protocols — but rarely about sleep environment.

In the latest Masters on the Move episode, I interviewed Derek Hales, Founder of NapLab, who has tested over 500 mattresses using a structured, data-driven framework (10 tests, 43 data points per mattress).

We discussed:

• Why mattress matching is individual
• How pressure relief and spinal alignment affect recovery
• Why marketing often clouds decision-making
• And how active adults can make smarter sleep investments

For runners and high-performing professionals alike, recovery isn’t optional — it’s foundational.

If you care about sustained performance and long-term health, this conversation is worth your time.

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In this episode of Midweek with Justin, I share exactly how I increased my Heart Rate Variability (HRV) from consistently low and unbalanced to trending upward and stable — and why this metric could be the missing link in your recovery and performance.

Links to Sleep Specialist Katrina Aubrey:-

https://youtu.be/5B4BO1hwUpM?si=x4jYPLQVUXHTZzSa

https://youtu.be/kJWPYdnK1Rc?si=1_dI1jRn3RnZy_oq

We break down what HRV actually is, why it’s measured in milliseconds, and why your personal baseline matters far more than the raw number. I explain the science behind the 4-7-8 breathing method and how stimulating the vagus nerve shifts your body from sympathetic “fight or flight” mode into parasympathetic “rest and recover.”

But this isn’t just about breathing.

We connect HRV to the bigger performance picture: building a strong aerobic base, executing intervals properly, strengthening the feet, and ensuring your nervous system is recovered enough to actually adapt to training. Because you don’t get faster from the work alone — you get faster from recovering from the work.

I also cover the lifestyle factors that quietly suppress HRV, including overtraining, late meals, sugar before bed, work stress, and poor sleep habits — and what practical changes made the biggest difference for me.

If you’re serious about running faster for longer, staying injury-free, and training smarter as a masters athlete, this episode will help you understand why recovery isn’t optional — it’s foundational.

Subscribe and share with someone who trains hard but needs to recover better.

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Is chronic pain after 50 really inevitable — or is there a better way?

In this episode of Masters on the Move, we explore chronic pain and aging with licensed physical therapist and international bestselling author Eileen Kopsaftis, author of Pain Culprits and Aging Culprits.

If you’re dealing with joint pain, stiffness, inflammation, or declining mobility after 50 or 60, this conversation will challenge what you’ve been told about “normal aging.” We dive into natural pain relief strategies, how nutrition and inflammation are connected, and why many traditional physical therapy approaches fail to create long-term results.

You’ll learn:

• What really causes chronic pain after 50

• Why aging does not automatically mean decline

• How movement affects mobility and joint health

• The link between diet and inflammation

• Simple physical therapy tips you can use immediately

• How to improve mobility after 60

• Ways to stay strong, active, and independent as you age

Whether you’re an active adult, a masters athlete, or simply someone who wants to reduce pain without drugs or surgery, this episode offers practical, science-based strategies for healthy aging.

If you’re searching for answers to questions like:

“Why am I in pain as I get older?”

“How can I reduce inflammation naturally?”

“What are the best mobility exercises over 50?”

“Can chronic pain be reversed?”

— this episode is for you.

🎧 Subscribe for more conversations on strength after 60, functional movement training, longevity, and staying active for life.

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Can 15 minutes twice a week really make a difference to your running after 60?

In this midweek episode, I share the simple at-home strength routine I believe played a major role in helping me run a 19:19 5K parkrun personal best at age 61. No gym membership. No fancy machines. Just dumbbells, resistance bands, a Swiss ball, a step — and for the most important part, a towel and a tennis ball.

We dive into why foot core strength is one of the most overlooked performance enhancers for masters runners, how stronger feet improve running economy and stability, and why this small, consistent investment of time can reduce injury risk and help you stay competitive well into your 40s, 50s, 60s and beyond.

I also explain how this 15-minute routine fits alongside running-specific strength work, and why building a stronger foundation may be the key to unlocking faster times without increasing mileage.

Plus, don’t miss next week’s episode where I share exactly how I improved my HRV from unbalanced and low to steady and rising — using practical, sustainable strategies.

If you’re a masters runner who wants to run strong, stay injury-free, and keep improving with age, this episode is for you.

https://youtu.be/d3ne87dFrn0?si=rhq3AV0IyJThdGMu

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Denis Langford is one of the driving forces behind the running community in Whangārei, New Zealand.

A passionate runner, cyclist and speed golfer, Denis is a parkrun Run Director, club captain of the Hatea Run Group, organiser of the Hatea Grand Prix, and a dedicated masters athlete. Most recently, he initiated and led a successful parkrun relay record attempt — proving what can happen when community spirit meets smart organisation.

In this episode we talk about:

• How Denis got started in running and multi-sport

• What speed golf really is (and why it’s tougher than you think)

• The role of a parkrun Run Director behind the scenes

• Building an inclusive run club culture

• Organising local events like the Hatea Grand Prix

• Competing in masters athletics

• The power of community in endurance sport

This conversation is about more than racing times. It’s about leadership, longevity, creativity, and making sport accessible for everyone.

If you’re interested in running, parkrun, masters athletics, community sport, or building a strong local run group — this episode is for you.

👍 Like & subscribe for more stories from inspiring masters athletes and community leaders.

Full parkrun relay video: https://youtu.be/p1MK0uOkA2Y

#Running #parkrun #MastersAthlete #RunClub #Whangarei #CommunitySport

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