Athletics and Sport after 50

At college I competed in various sports at provincial and national level. My favorite was Athletics, specifically the sprinting and jumping events. I recall our exercise regimen; two hours a day, winter and summer, six days a week. That was many years ago. I am now again competing in Masters Athletics, for the “oldies” as my children say. Here is what I have learned (and still learning) about sport over fifty.

You are not 20. It is quite a shock to go out onto the track again and after the first few sessions find out as much as you will, your speed, reflexes and strength is just not what it was. Once this unpleasant surprise has subsided, best is to accept it. I am now doing times, distances and heights that I could do in early high school (take that ego!). While your mind may have advanced quite well, accept that with time the body does not.

Genetics still counts. About 70% of sporting ability genetically determined. Every bit of exercise, advice or coaching you get is directed at that other 30%. Most of the superstar sprinters on the Masters Track were outstanding sprinters in their youth. All things being equal, the faster you were in your youth, the faster you’ll be as a Masters athlete. But beyond the 70% you can thank your parents for, the 30% is very malleable and trainable – so go for it.

Listen to your body. If you’re goal-oriented and competitive, you tend to set specific goals for a workout and then push yourself to achieve them. But when you feel a pain or ache beyond what you should be experiencing in the workout, heed what your body is telling you. It’s OK to pack it in and go home. You might not have met your workout goal but you might have avoided an injury that sets you back weeks or even months.

Recuperation is slower yet you need to keep at it. After a training session, the fatigue and muscle-ache from muscles and tendons can easily last a few days. No longer does the body recuperate in a day. (Note to self: remember this next time you laboriously climb out of a car). Exercising every second day is more than enough. But do it regularly. The fast-twitch fibers you need for speed; you have to use them or lose them. Young sprinters can avoid speed work for months at a time, come back, and lose nothing. Older bodies are losing muscle. In contrast to our youthful contemporaries, we need to regularly fire our fast-twitch fibers.

Three years to top form. Yes, that long. After six months of training one is usually fit enough to compete again but to really get to your optimal level it takes three years for muscles to condition and re-configure to its best. Strength, agility and speed takes a long time to restore and resurface in muscle memory. Take it gradual to avoid injury and tendon strains, especially in the first months of training.

Sport is now more enjoyable. Being outdoors, running and working out, and the natural feel-good chemicals this releases is great. At a younger age the thrill of competition and the drive to contest is what keeps you going. Now it is more the existential moment. Comradery and friendship is better. Every man and woman to their own capacity and limits, and lets enjoy the company sport brings.  I am enjoying sport now more than ever. And isn’t that the whole point?