In this tasty episode of Midweek Thoughts, Justin digs into the fine line between strategic carb loading and simply enjoying an extra plate of spaghetti. With a mix of humor and practical advice, he explores how runners can fuel properly before long races without mistaking pre-race prep for a full-on food festival. From the myths of giant pasta parties to the reality of spreading carbs sensibly over a few days, Justin reminds us that fueling well can boost performance — and that sometimes, a pre-race nap after a big bowl of fettuccine is just “mental tapering.”

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Pre-Run Fuel

Goal: Easily digestible carbs, light protein, a bit of fat (if tolerated).

• Banana + nut butter potassium, quick energy
• Oats + berries + honey →can be soaked overnight
• Rice cakes + avocado/hummus → gentle, steady energy
• Small smoothie → banana, berries, low-fat yogurt, oats

Post-Run Recovery (within 1 hr)

Goal: Protein for repair + carbs to restore glycogen.

• Greek yogurt + granola + fruit quick, flexible
• Eggs on wholegrain toast →easy, can add herbs
• Chicken/tuna salad wrap → lean protein, portable
• Cottage cheese + pineapple/peach →refreshing, protein-rich

Snacks During the Day

Goal: Maintain energy, support muscles, avoid dips. Nuts + dried fruit balanced mix

Veggie sticks + hummus crunchy, hydrating

Wholegrain crackers + cheese calcium, portable

Boiled eggs simple protein option

Simple Meal Ideas

Stir-fried veg + chicken/tofu + brown rice quick, colourful

Salmon + roasted sweet potato + greens omega-3, anti-inflammatory

Lentil/bean soup hearty, batch-friendly

Quinoa salad + chickpeas, tomatoes, cucumber, olive oil, lemon fresh, protein-packed

Chef Tips for Older Runners

Choose soft textures for easier digestion

Cook in batches (soups, stews, grain salads)

Use herbs/spices instead of excess salt

Stay hydrated, add electrolytes for heat/long runs

Greek Yogurt Power Bowl

Prep: 5 minutes

Ingredients:

1 cup Greek yogurt

½ cup mixed berries (fresh or frozen)

2 tbsp oats

1 tbsp flaxseeds

Drizzle of honey (optional)

Why it works: High in protein, antioxidants (protect the body), and omega-3s; ready in minutes.Quick

Chickpea & Spinach Stir-Fry

Prep: 10 minutes

Ingredients:

1 can chickpeas, drained and rinsed

2 cups fresh spinach

1 clove garlic, minced

1 tsp olive oil

Salt, pepper, paprika to taste

Method:Heat olive oil in a pan, sauté garlic.

Add chickpeas and spices, cook 3–4 mins.

Toss in spinach until wilted.

Why it works: Plant-based protein, fibre, iron, and quick to make.

Salmon & Veggie Foil Pack

Prep: 15–20 minutes

Ingredients:

1 salmon fillet

Mixed vegetables (broccoli, peppers, courgette)

1 tsp olive oil, lemon juice, herbs

Salt and pepper

Method: Place salmon and veg on foil, drizzle with oil and seasoning. Seal and bake at 180°C for 15 mins.

Why it works: Omega-3s for recovery, high-quality protein, minimal cleanup.

Peanut Butter Banana Overnight Oats

Prep: 5 minutes (plus overnight soak)

Ingredients:

½ cup oats

½ cup milk

1 tbsp peanut butter

1 banana, sliced

1 scoop protein powder (optional)

Method: Combine all ingredients in a jar.

Refrigerate overnight.

Why it works: Balanced carbs and protein, great for pre-run fuel.

Post-run meal priorities:

simple, protein-rich, satisfying

Option 1: Scrambled eggs + spinach + smoked salmon on wholegrain toast

· Protein →muscle recovery

· Healthy fats →anti-inflammatory benefits

· Carbs →energy replenishment

Option 2 (quick choice): Greek yogurt + berries + oats + nut butter

Overall key: balanced, easy-to-prepare meals for fast refuelling

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In this episode of Midweek Thoughts, Justin tackles the unglamorous but unavoidable truth of running: bathroom breaks. From crowded porta-loo queues at the start line to mid-race pit stop strategies, older runners know that bathroom logistics can make or break a race. With plenty of humor and a few practical tips — like what not to eat the night before and why tissues are a runner’s best friend — Justin reminds us that smart planning doesn’t just apply to pacing, but to pit stops too.

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In this inspiring episode, we sit down with Alan Dow, a lifelong runner and dedicated community volunteer. From his early days as a hurdler on the track to competing in masters athletics events and taking on marathons, Alan’s running journey has always been fueled by determination and heart.

Now in the 70–74 age group, Alan has completed more than 125 parkruns, volunteered over 25 times, and continues to give back through his work with the Lions. Despite facing ongoing health challenges with cancer, he remains remarkably positive—using his endurance events to raise funds and awareness for the Cancer Society.

Alan’s story is one of resilience, community, and hope. He shows us that even in the face of life’s toughest hurdles, it’s possible to keep moving forward and inspire others along the way.

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In this lighthearted midweek episode, Justin takes on the ever-growing world of running shoes. From the days when “extra cushioning” meant double socks to today’s carbon-plated space-age trainers, the options (and prices) have gotten out of control. With plenty of laughs about confusing shoe jargon, outrageous costs, and neon styles that glow brighter than streetlamps, Justin cuts through the hype to remind us that comfort is king. Whether you’re rocking the latest tech or clinging to your trusty old pair, one truth remains: it’s not the shoe that makes the runner — it’s the runner who makes the shoe smell funny.

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In this episode of Masters on the Move, we sit down with nutritionist Ellen McGrath to unpack how nutrition shapes performance, recovery, and overall health as we age. Drawing on both her professional expertise and personal running experience, Ellen shares practical insights for masters athletes who want to fuel smarter, recover faster, and enjoy their sport for years to come.

We explore how nutritional needs shift with age, why protein becomes a non-negotiable for older athletes, and which vitamins and minerals deserve more attention. Ellen also breaks down how to adapt fueling strategies across different training phases, avoid common mistakes in long-distance nutrition, and fine-tune recovery with smart protein timing and hydration.

Beyond the science, Ellen offers simple, everyday strategies to balance performance with lifestyle — proving that eating well doesn’t have to be complicated. Whether you’re chasing PBs or just aiming to keep running strong, this episode is packed with advice you can put into practice right away.

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In this lighthearted midweek episode Coach Justin shares his thoughts on the runners enemy, chafing. A humorous look at a very serious subject with the inclusion of practical solutions.

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In this episode, we sit down with physiotherapist Jeannie Hill to talk about one of the most common hurdles in a runner’s journey — injuries. Jeannie shares her expert insights on the typical injuries seen in older athletes, what makes us more vulnerable as we age, and how to recognise the difference between a small niggle and something that needs proper attention.

We also cover practical prevention strategies, including the importance of warming up, cooling down, and incorporating the right types of exercises into your routine to build resilience. Whether you’re managing aches and pains, bouncing back from a setback, or aiming to stay injury-free, Jeannie provides clear, science-backed advice that every runner can put into practice.

This episode is packed with wisdom, reassurance, and actionable tips to help you run stronger, safer, and for longer.

As promised the links:

Warmup - https://youtu.be/46sxjeMyWHA?feature=shared

Post Run Cool Down - https://youtu.be/wxpbL-oCVQg?feature=shared

Make a booking with Jeannie - https://nzappts.gensolve.com/physio_moves/clinician/details/jeannie_hill

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