Youth and Junior Pan European Challenge 2020

Safety Tips

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 


  • 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.


  • 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.