Most runners think recovery is about one thing: Sore legs and when can I return to training. But after Ultra Trail Australia, the real story is much bigger. Because what you feel (tight quads, stiff calves) is only the surface. Underneath, your body is dealing with: • Gut disruption • Hormonal imbalance • Kidney stress • Immune suppression • Nervous system fatigue • And often… a mental and energy crash Understanding this is what separates runners who: ✅ Recover properly and i

This is the question every runner asks after UTA: “When can I run again?” And the honest answer is: Earlier than you should… but later than you think. Most runners base their return on how their legs feel. But here’s the problem: Your legs recover faster than your body. Under the surface, your muscles, tendons, nervous system and hormones are still catching up. Get this wrong and you risk: • niggles that linger for months • tendon flare-ups • illness • flat performance in you

The first 72 hours is the most important recovery window you can’t afford to waste! You’ve finished UTA. Whether it was the 22, 50, 100 or 100 mile, you’ve just put your body through one of the biggest physical stresses it will experience all year. Now comes the part that most runners get wrong: Recovery. What you do in the first 72 hours has a disproportionate impact on: • how quickly you return to running • your illness & injury risk • how well your body adapts • your perfo

The real recovery cost of running 22km, 50km, 100km and 100 miles Every year thousands of runners descend on the Blue Mountains for Ultra Trail Australia (UTA). From the spectacular UTA22, through the brutal UTA50, to the iconic UTA100 and the enormous UTA100 mile, the event is a celebration of endurance, grit and community. But once the finish line photos are taken and the medal is around your neck, the real question begins: What exactly has that race done to your body — and

Adam running one of the majestic trails in the Victorian High Country If you zoom out and look at the world’s best mountain runners, a pattern appears. The coach of multiple UTMB champions, Scott Johnston , boils it down to two pillars: 1. Build a massive aerobic base. 2. Layer muscular endurance and fatigue resistance on top. At Up N Adam Performance Training & Physiotherapy, that philosophy feels very familiar. Because that’s exactly what we do. Pillar One: Build the Aerobi

The festive season has passed, the kids are nearly back at school, and routines are returning. For many runners, this is the moment when training volume ramps up again—more structure, more kilometres, more purpose. But here’s the mistake a lot of runners make: they increase running without increasing their capacity to tolerate it. That’s where strength training comes in. Why strength matters for running performance Running performance isn’t just about your heart and lungs. It

If we had to name one muscle group that makes or breaks athletes, it’s the glutes. Strong glutes power your stride, stabilise your hips, and protect your knees and back. Weak glutes, on the other hand, are one of the most common findings in injured runners and cyclists we see at Up N Adam Performance Training & Physiotherapy in Newcastle. Whether it’s knee pain, ITB syndrome, shin splints, or lower back pain, weak glutes are often the hidden culprit. Why the Glutes Matter The

Proximal Hamstring Tendinopathy (PHT) is a stubborn injury that plagues runners, especially those doing long distances, hills, or speed...

Every runner wants to run faster, longer, and without injury — but most training plans focus on mileage, not muscle balance. The problem?...

Proximal Hamstring Tendinopathy (PHT) is a stubborn injury that plagues runners, especially those doing long distances, hills, or speed...

If you’re a runner in Newcastle struggling with hip or buttock pain, chances are your piriformis muscle is doing too much work. This...

At Up N Adam Performance Training & Physiotherapy in Newcastle, we help runners, triathletes, and athletes recover from hamstring and...

At Up N Adam Performance Training & Physiotherapy in Newcastle, we help runners, walkers, and active people recover from stubborn heel...

At Up N Adam Performance Training & Physiotherapy in Newcastle, we specialise in helping runners overcome ITB Syndrome (commonly known as...

At Up N Adam Performance Training & Physiotherapy in Newcastle, we help runners, triathletes, and active people recover from stubborn...

At Up N Adam Performance Training & Physiotherapy in Newcastle, we specialise in helping runners overcome shin splints and get back to...

Trail running between Mt Hotham & Mt Feathertop at the Up N Adam Bright Running Training Camp 2025 At Up N Adam Performance Training &...

If you’re a runner in Newcastle dealing with shin pain, you’ve probably wondered: “Is this just shin splints, or could it be a stress...

Physiotherapist Hayd'n Baragry measuring our resident VO2 Tester Lucas McBeath on the NordBord in front of some of his Flowitri Triathlon...

Descending Mt Buffalo at the 2025 Up N Adam Bright Running Camp Back Pain vs Hip Referral in Runners – Quick Checks Before You Panic...