Respect the Load: Recovering from a High-Volume Training Camp

Post Feathertop Trail Running Recovery

As a performance trainer, leading the Up N Adam Bright Trail Running Training Camp was an incredible experience. Over three days, our runners tackled 50-70 km with approximately 4,000 meters of vertical gain—a serious training load that needs to be respected.

What Is Training Load?

For a runner, load isn’t just about distance. It’s a combination of:

• Volume – how far you run

• Intensity – how fast and hard you push

• Elevation – how much vertical up & down that you accumulate

• Terrain – technical trails vs. smooth surfaces

• Frequency - how often you train

This load doesn’t just challenge your heart and lungs (central adaptations), but also places significant stress on muscles, tendons, and bones (peripheral adaptations). If we don’t allow our bodies time to absorb this training stimulus, what should be favorable loading can turn unfavorable, leading to fatigue, performance decline, and even injury.

The Warning Signs

Ever finished a big training block or race and suddenly, normal runs feel harder than usual? Or worse, niggles and pains start appearing? This is your body telling you that it hasn’t yet recovered from the load.

The Balancing Act of Training & Recovery

Training is all about the delicate balance of pushing the body to adapt while ensuring enough time to absorb those adaptations. Load without recovery leads to breakdown.

How to Recover Properly

A structured recovery week is key to allowing your body to absorb the training stimulus without overloading your system. This means:

• 40-60% less volume in your running mileage

• 40-60% less vertical gain

• Only one high-intensity session for the week

• Strength training reduced to 40-60% of normal load

Still Feeling Fatigued? Adjust Your Training Cycle

Not all runners recover at the same rate. If a standard 3 weeks on, 1 week off cycle still leaves you fatigued, consider:

• 2 weeks on, 1 week off, or

• 1 week on, 1 week off

These adjustments allow better adaptation while reducing the risk of overtraining and injury.

The Most Important Recovery Tools

1. Reduce your mileage, intensity, and frequency for at least a week post-camp or event

2. Prioritise sleep – this is where real adaptation happens

3. Hydrate & fuel well – support your muscles and tendons with proper nutrition

4. Massage & stretching – help your tissues recover

5. Time – the most important factor; allow your body to reset before ramping up again

6. Periodise your training - build weeks and recovery weeks

Takeaway

The Bright camp gave our runners an incredible stimulus—but true progress happens in recovery. Respect the load, listen to your body, and give yourself the time to absorb and grow from the experience. Smart training is about pushing hard AND recovering hard.

Ready to optimize your recovery? Let’s chat about a plan that keeps you progressing without breaking down.

This is 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 - to optimise your training & race day nutrition and fueling

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

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

• Remedial Massage - to relieve accumulative muscle tightness from training & racing that could lead to injury.

#UpNAdam #BrightPack #RespectTheLoad #TrainSmart