We provide these resources as general information only. They do not take your personal circumstances into account. Before changing your current activity, seek input from a suitably qualified professional such as a doctor, dietician, accredited coach or exercise scientist.
Fitness
Athletics itself will help develop your fitness, and many programs train both your aerobic and anaerobic measures of fitness. You can complement your event with a strength and conditioning program.
Some fitness and medical imaging companies in Brisbane offer ways to measure markers such as lean muscle mass and VO2 max. These services are more for your interest than a necessity.
Health
Masters athletes are in an age group where we should consider finding a regular GP, to stay current with recommended screening programs and get in front of any medical concerns. Outdoor athletes should have regular skin checks, for example, as Queensland has the highest melanoma rate in the world1,2.
Avoid taking supplements with unverified ingredients. There are very few supplements that are: permitted in sport, evidence based in terms of performance, and safe for you in the context of your health profile.
See the AIS Sports Supplement Framework for more information3.
Injury
Athletics has one of the lowest injury rates out of popular sports played by Australians4.
We don't want to scare anyone away from activity. Physical activity protects against most major diseases, and will help you live a long, active life5.
However, no movement is without risk. Masters athletes may take more time to recover than a younger athlete, and injuries may affect work and caring responsibilities, which is an extra consideration for adults. The good news is that scientists, clinicians and coaches know a lot of ways to reduce injury risk.
How you train
- Train with an accredited coach.
- Train in well-maintained facilities.
- Know the rules of your event and the correct way to handle equipment.
- Wear appropriate footwear. Make sure grip is appropriate for wet weather.
- Incorporate an active warm up and cool down into your training session.
- Build up to 100% output over weeks to months. Do not sprint flat out on your first day.
- Add a complementary strength and conditioning program.
How you recover
- Program rest days into your week.
- Sleep. Go to bed at the same time and get up at the same time.
- Eat a balanced diet.
- Stay hydrated when training.
And when something does not feel right
Seek doctor or physiotherapist input if you have an emerging health issue or injury. Exercise can feel hard, and delayed muscle soreness often comes with the territory, but pain that is unexplained, sudden, extreme, unusual or unresolving should be investigated.
The Australian Sports Commission has collected some resources on injury and illness prevention that may be of interest6.