From 13 runners in Bushy Park to more than 2,500 events across 23 countries and millions of lives changed, Paul Sinton-Hewitt's story is one of the most remarkable in modern sport and community building.

In this special episode of *Masters on the Move*, Justin Hill sits down with the founder of parkrun to explore the journey behind a movement that has transformed Saturday mornings around the world.

Paul shares the adversity and trauma that shaped his life, how running helped him navigate mental health challenges, and the extraordinary series of events that led to the first Bushy Park Time Trial in 2004. He reveals the philosophy that keeps parkrun free, inclusive and volunteer-driven, reflects on milestones including the one millionth parkrun event and the first 1,000 parkrunner, and celebrates the incredible volunteers who make it all possible.

They also discuss:

• Paul's early life and the experiences that shaped his values

• How running became a powerful tool for mental wellbeing

• The injury that unexpectedly led to the creation of parkrun

• Why parkrun was designed to be free and held every week

• The story behind the name "parkrun" and the famous lowercase lettering

• The evolution of results emails and milestone shirts

• The importance of volunteers and community connection

• Bruce Fordyce's influence on parkrun in South Africa

• The growth of parkrun in New Zealand

• How communities can start their own parkrun

• Paul's advice for living a meaningful and connected life

Whether you're a runner, walker, volunteer, or someone searching for belonging and purpose, this conversation is a powerful reminder that one small step can change everything.

📖 Paul's book: *One Small Step*

🌍 Are you part of the parkrun community? Share your parkrun story in the comments and let us know where you join your local event.

👍 If you enjoyed this conversation, please like, subscribe and share the episode to help more people discover the inspiring stories of Masters on the Move.

#MastersOnTheMove #parkrun #PaulSintonHewitt #RunningCommunity #Volunteering #MentalHealth #BruceFordyce #NewZealandparkrun #RunningPodcast #HealthyAging

00:00 The Extraordinary Beginning

03:36 Childhood Trauma and Its Impact

06:44 The Role of Running in Mental Health

12:16 Lessons from Adversity

14:15 The Birth of Parkrun

24:45 Gaining Structure and Permission

29:32 The Evolution of Results and Communication

34:34 Rebranding to Parkrun

37:36 The Evolution of Parkrun's Identity

39:00 Milestones and Community Impact

45:53 The Role of Volunteers in Parkrun

56:38 Encouraging Participation and Inclusivity

01:00:07 Reflections on Personal Connections and Legacy

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Northland running legend Jim Kettlewell joins the podcast to share the lessons from a lifetime of running. From humble beginnings to winning an XTERRA Trail Running World Championship title at the age of 66, Jim reflects on the training, mindset and consistency that shaped his remarkable journey.

We also explore his leadership with Hātea Harriers, the story behind Whangārei parkrun, how running has changed from the days before GPS watches and carbon shoes, and his advice for staying active for life.

This is a conversation about longevity, community and the enduring power of running.

SECURE FREE TICKETS HERE: https://events.humanitix.com/bruce-fordyce-comrades-and-parkrun-talk

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email justinhillcoach@gmail.com

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What is the absolute limit of human endurance as we age? 🏃‍♂️💨

In this episode of Masters on the Move, we are stripping away the myths of aging and diving deep into the raw grit, storied history, and unbreakable community spirit of the world’s oldest and largest ultra marathon: The Comrades Marathon.

From the harrowing World War I trenches where its foundation of Ubuntu was born, to modern-day masters athletes completely redefining what is biologically possible after 40, 50, and 80—this is the ultimate motivation for anyone out running their local 5k parkrun or training for their next major milestone.

We break down the mind-boggling pacing strategies of the oldest elite winner in history, and celebrate the incredible, ongoing legacy of 83-year-old Johannes Maros Mosehla, who proved to the world that age is nothing but a number on a bib.

🎟️ LIVE NZ EVENT: MEET BRUCE FORDYCE! (AUGUST 14th)

We are bringing the king of Comrades himself, 9-time winner Bruce Fordyce, right here to New Zealand to speak and join us at parkrun!

Tickets: COMPLETELY FREE (But registration is essential!)

When: August 14, 2026

Where: Whangārei, NZ

Secure Your Tickets Here: https://events.humanitix.com/bruce-fordyce-comrades-and-parkrun-talk

🎁 ENTER THE BOOK GIVEAWAY!

We are giving away a free copy of Bruce's legendary book, The Winged Messenger! The winner will collect it on the night, meet Bruce in person, get it signed, and grab a photo.

HOW TO ENTER: Watch the episode to find the answer to the trivia question below, and drop your answer in the comments!

TRIVIA QUESTION: According to today's video, how old was Johannes Mosehla and his official finish time when he extended his record as the oldest finisher in 2025?

(Note: If you want to secure a copy regardless, you can pre-order additional copies for just $29 NZD when booking your free tickets at the link above!)

A massive thank you to our incredible local sponsors who made this zero-cost community event possible:

⛰️ Trek Trail & Fish & Stride Performance (Lucky-draw attendee giveaways!)

🛏️ Parkhill Fine Accommodation (Providing Bruce's stunning stay overlooking the Town Basin)

🍯 NZ Fudge Farm (For the special gift arrangements)

...and all of our private sponsors covering travel and venue costs!

00:00 The Absolute Limit of Human Endurance

00:43 New Zealand Bruce Fordyce Event and Giveaway

03:27 The Brutal History of Comrades

05:31 The Oldest Winnwers and Finishers

09:09 Comrade Spirit at parkrun

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In this episode of Masters on the Move, we sit down with David Levick, one of the outstanding endurance athletes of the golden era of ultra running.

Long before carbon shoes, GPS watches, and modern sports science, David was producing remarkable performances in some of the world's toughest races. From a stunning 5:39 Comrades Marathon Down Run in 1973 to racing internationally in events such as London to Brighton and New Zealand's Kepler Challenge, David's running career spans a fascinating period in endurance sport history.

But the story doesn't end there.

David also shares insights from his cycling adventures, including the epic Tour Aotearoa, proving that the spirit of endurance and adventure doesn't disappear with age.

In this conversation we explore:

• The golden era of Comrades Marathon

• What ultra running was really like in the 1970s

• Overseas ultras and international racing experiences

• Mental toughness before modern technology

• Tour Aotearoa and endurance cycling

• Lessons that today's runners can learn from the pioneers of the sport

• Bruce Fordyce's impact on endurance running and his upcoming New Zealand visit

This is a fascinating journey through Comrades, overseas ultras, Tour Aotearoa, and stories from one of endurance sport's toughest eras.

If you enjoy endurance sport history, running, cycling, Comrades Marathon, ultramarathons, and inspiring stories of resilience, this episode is for you.

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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

00:00 Unlocking Running Potential: Key Habits of Successful Runners

02:57 Avoiding Common Pitfalls: Mistakes Successful Runners Sidestep

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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

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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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