In my teens and early 20s, I was constantly in motion — sprinting down the track, competing in track and field races, chasing personal bests like they were life goals. But then came medical school, work, and a global pandemic. Life got busy, and sport slowly slipped to the sidelines.
It wasn’t until my late 30s that I made my way back to the field. I returned to serious training after the Covid years, when I finally had the mental bandwidth to invest in myself again. I signed up for a 100-metre sprint event at the Asia Masters Athletics Championships, and that lit a fire in me. It wasn’t just about crossing the finish line — it was about seeing how far I could go, now that I knew what it meant to train with purpose.
This time, though, everything’s different. I’m not training to win — I’m training to stay. To stay strong, stay injury-free, and stay in the game for as long as my body lets me.
The Older Athlete Mindset
As a younger athlete, I thought that recovery was for the weak. Now? It’s a science I respect deeply. I follow strict periodisation in my training, alternating high-effort days with rest or active recovery. On days when I haven’t slept well or work has been overwhelming, I dial down the intensity. I no longer try to “push through the pain” — because I’ve learned, the hard way, that doing so only leads to injury.
I tore my hamstring once because I refused to skip a race, even though my coach advised me to. I had trained for months, was eating clean, and had mentally psyched myself up. But one week before the event, I pushed past a warning sign and that was it — a full tear that benched me for four months. I couldn’t train, couldn’t race, and all that effort went to waste. That was the turning point. Since then, I’ve been injury-free for almost two years.
Training Smarter, Not Harder
As a Masters athlete, you have to pick your battles. I only have so many high-intensity sessions in me each week, and they need to count. I’ve become more strategic — choosing workouts that maximise returns without compromising my joints or tendons.
I also look at metrics differently. I used to compare myself to others — faster sprinters, stronger teammates. Now I compare myself to who I was six months ago. My resting heart rate is one of the benchmarks I use: if it’s dropping over time, that’s a good sign my cardiovascular fitness is improving. But I’m careful not to read too much into it — heart rate can fluctuate depending on caffeine intake, stress levels, and even how well I slept the night before. It’s about patterns, not single data points.
Nutrition matters too. I pay close attention to protein intake, especially since older adults face anabolic resistance — we don’t build muscle as efficiently. I try to get enough protein with every meal and adjust based on training loads. Supplements are helpful, but food is my foundation.
Picking the Right Challenge
I’m often asked: What’s harder — a marathon or an event like Hyrox? My answer: It depends. A marathon demands cardiovascular endurance and steady, long-distance effort. But Hyrox adds complex strength components — sled pushes, wall balls, pulls — on top of runs. If you haven’t trained in those movements before, it’s easy to get injured.
For someone new in their 40s, I’d say a marathon might be more straightforward to train for. It’s a single type of motion repeated over time. Hyrox requires mastering multiple stations, each with its own technical demands, within a short training window. That’s a lot to ask of an older athlete balancing work and family life.
Still, both events are incredibly fulfilling. What matters is picking something that excites you — and then training wisely for it.
From Sprinting to Pickleball
While I am still training and competing in track events like the 100m sprint, I’ve also started to diversify the way I move. I picked up pickleball recently — and I love it. It’s easier on the joints, great for cardio, and surprisingly addictive. If anyone my age wants to start a sport, I always recommend pickleball. It’s beginner-friendly and has a growing, welcoming community.
I’ve also played ultimate frisbee at a competitive level — most recently at the Asia-Oceanic Championships about a year ago. That’s a high-impact sport, with lots of twisting, pivoting, and sudden stops. It’s tough on the knees and ankles. But the rush of team sport and quick decision-making keeps it fun.
Each sport stresses the body differently. Track sprints strain the hamstrings and calves. Pickleball leads to more tendon-based aches. It’s important to be aware of those injury profiles so you can adjust your training accordingly.
Longevity Over Glory
I’m not chasing medals anymore — I’m chasing longevity. My goal is to be the 60-year-old still running 100m sprints, not sitting on the sidelines nursing avoidable injuries.
The reality is, our bodies change as we age. Sprains take longer to heal. Growth hormone levels dip. But that doesn’t mean we can’t be strong, fit, and active. It just means we have to approach training with a bit more humility — and a lot more strategy.
So if you’re in your 30s or 40s and thinking about picking up sport again, go for it. Just know that the best results don’t come from grinding yourself into the ground — they come from consistency, smart recovery, and learning to listen to your body.
That’s how I plan to stay in the game — for good.
ABOUT THE AUTHOR
Dr Reyor Ko is the Lead Hybrid Physician at Doctor Anywhere, where he combines clinical care with a focus on digital health innovation. He holds a Graduate Diploma in Paediatrics and Child Health and has a keen interest in youth and adolescent wellness.
Outside of work, Dr Ko is a committed athlete who continues to compete in sprinting and pickleball at regional events. Whether in medicine or in sport, he approaches every challenge with discipline, precision, and a long-term view of wellbeing.
