Recovery Guide for Ultra-Trail Australia: Blue Mountains (11k, 22k, 50k, 100k, 100-Miler)

As a Sports Physiotherapist & a Performance Trainer working with over 50 of our gym members competing in the HOKA Ultra-Trail Australia (UTA) in the Blue Mountains, we’ve seen the dedication it takes to tackle the 11k, 22k, 50k, 100k, and 100-miler events. Held this weekend, in Katoomba, NSW, this iconic trail running event challenges runners with rugged terrain, significant elevation gains, and breath-taking scenery. But crossing the finish line is just the beginning—proper recovery is critical to repair your body, prevent injury, and prepare for future challenges. This blog dives into evidence-based recovery strategies, including recommended timelines for each race distance, and covers nutrition, sleep, rest, massage, mobility, and compression, tailored to the unique demands of UTA.

Understanding Recovery After Ultra-Trail Australia

Running an ultramarathon, whether it’s the 22k (545m elevation), 50k (2,000m elevation), 100k (4,500m elevation), or the gruelling 100-miler (~6,500m elevation), places immense stress on your musculoskeletal, cardiovascular, and endocrine systems. Muscle damage, inflammation, and nutrient depletion can persist for weeks, and the mental toll of navigating iconic sections like Narrow Neck, Ironpot Ridge, and Furber Steps shouldn’t be underestimated. Recovery isn’t just about resting—it’s a strategic process to rebuild, restore, and thrive.

Recovery Timelines by Distance

Recovery duration depends on race distance, terrain, fitness level, and individual factors like age and training history. A common rule of thumb is 1 day of complete rest from running for every 10 ks raced and 1 day off hard training (e.g., speed, hills, or long runs) for every hour raced. Below are recommended recovery timelines for each UTA distance, adapted to the Blue Mountains’ demanding trails:

• 11k: half the recommendations for the 22k unless you felt very taxed & depleted post event. If this is the case follow the 22k recommendations.

  
  

• 22k (13.7 miles, ~4-6 hours for most runners):

Complete Rest from Running: 2-3 days. The 22k might seem short in comparison but it still involves technical trails and elevation. Avoid running to allow muscle microtears to heal.

Return to Easy Activity: 3-5 days. Light walking or cross-training (e.g., swimming) can resume if soreness subsides.

Return to Structured Training: 7-14 days. Resume easy runs (20-30 minutes) after a week, avoiding hills or speed work for at least 10-12 days, depending on race effort.

Evidence: Research suggests shorter trail races (<30 ks) cause moderate muscle damage, with recovery markers like creatine kinase (CK) returning to baseline within 5-7 days for trained runners.

• 50k (31 miles, ~7-12 hours):

Complete Rest from Running: 3-5 days. The 50k’s elevation and technical terrain (e.g., Kedumba Pass) cause significant muscle damage and fatigue.

Return to Easy Activity: 5-7 days. Active recovery like walking or cycling can start if you’re free of pain or excessive fatigue.

Return to Structured Training: 14-21 days. Begin with short, easy runs (20-40 minutes) after 10-14 days, delaying intense workouts for 2-3 weeks.

Evidence: Studies show 50k races lead to prolonged muscle damage and inflammation, with recovery of strength and performance taking 2-4 weeks.

• 100k (62 miles, ~14-24 hours):

Complete Rest from Running: 6-10 days. The 100k’s relentless climbs and descents (e.g., Leura Forest) cause extensive muscle and joint stress.

Return to Easy Activity: 10-14 days. Low-impact activities like swimming or mobility can aid circulation without overloading tissues.

Return to Structured Training: 3-6 weeks. Start with short, recovery-paced runs (<1 hour) after 2-3 weeks, with full training resuming after 4-6 weeks.

Evidence: Muscle damage and hormonal disruptions post-100k can persist for 4-8 weeks, especially in less experienced runners.

• 100-Miler (~100 miles, ~24-36 hours):

Complete Rest from Running: 10-14 days. The 100-miler is an extreme physical and mental challenge, with significant muscle, hormonal, and immune system stress.

Return to Easy Activity: 14-21 days. Gentle walking or mobility work can start after 2 weeks, provided no injuries are present.

Return to Structured Training: 6-12 weeks. Recovery-paced runs (<1 hour) may start after 3-4 weeks, with intense training delayed for 6-12 weeks.

Evidence: Research indicates 100-mile races cause deep muscle damage, inflammation, and endocrine disruptions, with full recovery taking 1-3 months.

Note: These timelines assume no injuries. If you experience pain, swelling, or suspected injuries (e.g., ITB issues or plantar fasciitis), consult one of the Up N Adam Physios as soon as you can. The Blue Mountains’ technical terrain increases injury risk, so don’t ignore persistent discomfort.

Key Recovery Strategies

To optimise recovery, focus on the following evidence-based pillars: nutrition, sleep, rest, massage, mobility, and compression. Here’s how to implement each, tailored to UTA runners.

1. Nutrition: Rebuild and Replenish

Why It Matters: Ultramarathons deplete glycogen stores, break down muscle tissue, and cause fluid and electrolyte losses. Proper nutrition supports muscle repair, reduces inflammation, and restores energy.

Strategies:

• Immediate Post-Race (0-2 Hours): Consume a snack with a 3:1 carb-to-protein ratio (e.g., chocolate milk, a PB&J sandwich, or a recovery shake) within 30-60 minutes to kickstart glycogen replenishment and muscle repair.

• First 48 Hours: Focus on balanced meals with lean proteins (1.2-1.7g/kg body weight daily), complex carbs (e.g., whole grains, sweet potatoes), healthy fats (e.g., avocado, nuts), and anti-inflammatory foods (e.g., berries, turmeric, ginger). Avoid excessive junk food, but don’t restrict calories—your body needs energy to heal.

• Hydration: Rehydrate with water and electrolyte-rich fluids (e.g., sports drinks or coconut water) to replace losses from sweat and dehydration on trails like Wentworth Falls. Aim to restore normal urine color within 24-48 hours.

• Long-Term: Continue a nutrient-dense diet for 2-4 weeks, especially after 100k or 100-miler races, to address lingering nutrient depletion.

  
  

2. Sleep: The Ultimate Recovery Tool

Why It Matters: Sleep is when your body repairs muscles, releases growth hormones, and regulates the immune system. Ultramarathons disrupt sleep patterns, and poor sleep delays recovery.

Strategies:

• First 10 Days: Aim for 8-10 hours of sleep per night, plus naps if needed. For 100-miler runners, add an extra hour daily for 10-14 days to address extreme fatigue.

• Optimise Sleep Quality: Create a cool, dark environment, avoid screens 1-2 hours before bed, and practice relaxation techniques (e.g., meditation or deep breathing) to calm your nervous system.

• Track Sleep: Use a wearable device to monitor REM and deep sleep stages, ensuring you’re getting restorative rest.

• UTA Tip: The 100k and 100-miler often involve overnight running, disrupting circadian rhythms. Prioritise early bedtimes in Katoomba post-race to reset your sleep cycle.

3. Rest: Active and Passive Recovery

Why It Matters: Rest allows your body to heal without additional stress. Active recovery promotes circulation, while passive rest prevents overtraining.

Strategies:

• Passive Rest: Avoid running for the recommended timelines above. Take time off work or reduce daily activity if possible, especially after 100k or 100-miler races.

• Active Recovery: After the initial rest period, incorporate low-impact activities like walking, swimming, or cycling. For example, a 20-30 minute walk 5-7 days post-50k can reduce stiffness without overloading muscles.

• Mental Rest: UTA’s mental demands (e.g., navigating technical descents) can cause burnout. Engage in relaxing activities like reading, mindfulness, or spending time in nature to recharge.

• UTA Tip: The Blue Mountains’ stairs and rocky trails hammer quads and calves. Avoid high-impact activities (e.g., jumping or heavy lifting) during early recovery to protect stressed joints.

4. Massage: Relieve Muscle Tension

Why It Matters: Massage reduces muscle soreness, improves blood flow, and aids in breaking down scar tissue from repetitive trail running.

Strategies:

• Timing: Schedule a gentle massage 1-3 days post-race to address soreness, or use self-massage (e.g., foam rolling) daily. Avoid deep tissue massage for 5-7 days to prevent aggravating inflamed tissues.

• Techniques: Use a foam roller or massage gun on quads, hamstrings, calves, and glutes for 10-15 minutes daily. Focus on light pressure initially, increasing intensity as soreness decreases.

• Professional Help: Book a massage with Katheryn who's familiar with ultrarunners to target trail-specific issues (e.g., tight hip flexors from climbing).

• UTA Tip: The Furber Steps’ steep descent can cause quad DOMS (delayed onset muscle soreness). Foam roll gently 48 hours post-race to alleviate tightness.

5. Mobility: Restore Range of Motion

Why It Matters: Trail running tightens muscles and restricts joint mobility, especially after navigating uneven terrain. Mobility work prevents stiffness and reduces injury risk.

Strategies:

• Early Mobility (Days 1-5): Perform light stretching (e.g., calf, quad, and hip flexor stretches) for 10-15 minutes daily. Hold stretches for 30-60 seconds without bouncing.

• Ongoing Mobility (Week 2+): Incorporate dynamic mobility exercises at home or the gym (Adam will guide you) to restore full range of motion. Focus on hips, ankles, and lower back, which take a beating on UTA’s trails.

• Injury Prevention: Regular mobility work during recovery strengthens connective tissues, reducing the risk of future trail injuries.

• UTA Tip: The 100k and 100-miler’s long descents stress hip flexors and ankles. Try a daily hip flexor stretch starting 3-5 days post-race.

6. Compression: Enhance Circulation

Why It Matters: Compression garments improve blood flow, reduce swelling, and may alleviate muscle soreness, though evidence is mixed.

Strategies:

• Post-Race Use: Wear compression socks or sleeves (15-20 mmHg) for 2-4 hours daily, especially in the first week, to reduce leg swelling from long hours on trails.

• Intermittent Pneumatic Compression (IPC): If available, use devices like Normatec boots for 20-30 minutes daily to enhance circulation and improve sleep quality.

• Cost-Benefit: Compression gear is less critical than nutrition or sleep, so prioritise affordable options like socks over expensive boots unless budget allows.

• UTA Tip: After standing at aid stations or sitting during travel back from Katoomba, compression socks can reduce calf swelling, especially for 100k and 100-miler runners.

Special Considerations for UTA Runners

• Terrain Impact: The Blue Mountains’ rocky single tracks, steep stairs, and elevation changes cause more muscle damage than flat ultras. Extend recovery timelines by 20-30% compared to road ultras.

• Blisters and Skin Care: Treat blisters meticulously post-race (pop, drain, and disinfect) to prevent infection, especially after wet sections like Leura Forest or the whole thing!! Consult one of the physios if you experience persistent foot pain.

• Mental Recovery: UTA’s challenging course and isolation can lead to post-race blues. Reflect on your achievement, connect with fellow runners, and set new goals to stay motivated.

• Injury Monitoring: The 100k and 100-miler’s duration increases risks like stress fractures or tendonitis. If soreness persists beyond 10-14 days, see one of the physios.

Final Thoughts

Recovering from Ultra-Trail Australia is as much an art as it is a science. The Blue Mountains’ trails test your physical and mental limits, but with a strategic recovery plan, you can bounce back stronger. Prioritise nutrition to rebuild, sleep to repair, rest to heal, massage and mobility to restore function, and compression to support circulation. Listen to your body, respect the recovery timelines (2-14 days of rest, 1-12 weeks to full training), and don’t rush back to the trails. As a Sports Physiotherapist & a Performance Trainer, we're here at the gym to support our 50+ UTA runners with personalised advice, massage, or injury assessments. Celebrate your achievement, share your stories, and let’s get you ready for your next adventure—whether it’s another UTA or a new trail in the Blue Mountains OR our end of year Trail Running Camp in the Barringtons (stay tuned)!

This is APA Sports Physiotherapist Darren Glendenning & Performance Trainer Adam Clarke, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fueling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.

References:

• Optimising Recovery After an Ultramarathon - CTS

• 25 Recovery Tips from the Best Ultramarathoners in the World - Runners Connect

• 7 Steps to Recovery After Running an Ultramarathon - CTS

• Accelerate Your Running Recovery - Bayley Forbes

• How to recover after an ultramarathon race — ULTRARUNNING ACADEMY

• Recover Better: 10 Rules For Optimal Ultramarathon Recovery – iRunFar

• Ultramarathon recovery - Recovery Systems

• Running Recovery - Runner’s World

• How to Prepare for UltraTrail Australia - Blue Mountains Running Company

• Ultra Marathon Recovery Tips for Runners - recoveryboots

• Recovery tips after a hilly race - runspirited.com