Safety Tips for Training On Your Own

• Use pre-exercise screening to identify whether you are at a higher risk of experiencing a health problem during physical activity. This is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. 

• When deciding if any exercise is safe, you need to consider the technique used as well as your individual condition, such as injury history and fitness level.

• If you have a pre-existing injury or medical condition, consult a sports medicine doctor, exercise physiologist or physiotherapist.

• Be aware that increasing the speed of any exercise can increase the risk of injury.

• Avoid or modify any exercise that causes you pain or discomfort. Don’t ignore your body’s signals of fatigue, discomfort and pain.

• Cross-train with other sports and exercises to reduce the risk of over training.

• Make sure you have at least one recovery day, preferably two, every week.

• Remember that injuries need rest – trying to ‘work through’ the pain will cause more damage to soft muscle tissue and delay healing.

• Avoid starting exercise dehydrated. Drink plenty of fluids for several hours prior to exercise.

• Always tell someone where you will be and what time you expect to return 

Equipment

• Wear protective equipment during training, not just for competition and games, ensure you wear an approved helmet when cycling.

• Make sure your equipment is appropriate to your size and age.

• Wear appropriate shoes for your sport and replace them before they wear out.

• Check equipment regularly and replace if worn out. If you are unsure how to maintain or check your equipment, consult with your coach or sporting association.

Route

• Plan your route in advance and pay attention to avoid possible hazards or accidents that could cause you or any third party injury

• Identify and evaluate possible risks 

Stop exercising and seek medical help if you experience symptoms such as:

• discomfort or pain

• chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades

• extreme breathlessness

• a very rapid or irregular heartbeat during exercise.