The Ultra Trail Australia is undoubtedly Australia's premier ultra and trail festival. Always held in the middle of May in the Blue Mountains, west of Sydney, it now boasts multiple races distances from the punishing 100miler down to the short and fast 11km and serves as a testing ground for racers, and would-be finishers alike. 

My personal journey at UTA started in 2009 with my first 100km ultra finish (it was called The North Face 100 back then), where only about 200 runners participated (compared to the thousands that line up now). Since then I've had a love/hate relationship during my seven attempts at the 100k event with a top 10 finish to my name but also a DNF and a death-march to the finish!!

I've also been fortunate to coach numerous athletes to success at the event - ranging from Tom Brimelow's win in the 50k through to people finishing their first ultras, and two runners knocking of the inaugural 100 miler last year. So, based on this experience, here are my top tips on how to train for the UTA :)

As I write this, the 2026 UTA is 8 months away - plenty of time to train, right? Well, ideally you should be starting your training journey as soon as possible. If you wait until after Christmas to start building your long runs and your training volume, you are risking going into the race underprepared, and also risking injury due to trying to do too much too quickly.

It's better to start your training now, to allow your body sufficient time to adapt.  The first part of this process is to build your total training volume. Don't get too fixated on your speed and threshold sessions, or specific hill strengthening. Before you tackle these, your biggest training goal should be to build your overall volume of training. This can include running, hiking, even some cross training (for example, bike riding). Your base training will help condition your body to some of the more demanding sessions that will come later in the training block, and build your aerobic base fitness. 

Trail running is a technical sport, and the courses at UTA each have their own technical challenges. Whether that is the steep and loose plunge off Ironpot Ridge, or the long, quad destroying descent down Kedumba Pass, having good running technique, particularly on uneven terrain and descents is essential. 

The good news is that running technique, whether that is on the flat, climbing, or on descents, is all very trainable, and can dramatically improve with practice. For example, when running downhill, a simple tip is to set your gaze on the ground a few metres in front of you, not down at your feet. This will allow you to pick your route down a descent and avoid stalling and tripping on unseen obstacles. Again, practicing this early in your training, will mean your skills are top notch for race day!

Your equipment can be a make-or-break choice in an ultra event (and in shorter events as well). The top pieces of equipment you'll need are:

• Shoes and socks. Trail shoes are an essential part of your run, and socks that help prevent blisters can make or break your race. Try shoes on, and get used to them before you race. Don't try anything new on race-day that you haven't practiced in training. 
• Vest. For UTA you need to carry a certain amount of mandatory gear  and this needs to be carried in a comfortable pack or vest. ​In addition you'll need to be able to easily access your nutrition and hydration, so a good pack is essential for success. 
• Watch. A GPS watch can be invaluable. It will help you follow your nutrition schedule, as well as track your position so you know how far along the course you are, your distance to the next checkpoint, and also give you elevation data so you know when that interminable climb up Nellie's Glen is close to being finished!
• Poles. Some people love poles, others don't. If you are planning on using poles, you should start using them in training right away so your body is conditioned and you can get the most out of using them. 
• Clothing. You'll need to carry (and perhaps purchase) some mandatory gear for the race, some of which you hopefully don't end up having to use (for example, water-proof pants). On the other hand, your main race shorts and top will need to be comfortable, without chafing, breathable and light weight, and also potentially warm and thermal. As with your shoes, you should go into the race having practiced with all your gear. Don't buy a new shirt from the expo and wear that for the first time on race day. 

The UTA has a great selection of courses across it's range of distances. Each of the courses has it's own challenges and it pays to know what you've got yourself into before you line up to race. Ideally, you'll head to the Blue Mountains before the race and check it out, but for most people this isn't practical so studying the course and speaking to people familiar with the course is a great substitute for first-hand knowledge. 

Using the 100k as an example, there are a few key sections that are worth being familiar with.

• Tarros Ladders. At about the 15km mark comes a steep and technical section either down or around the Tarros Ladders. This is an enjoyable section of the course, but is narrow and can be a place where bottle-necks and queues form. Unless you are in the first two waves there is a reasonable chance that you'll get stuck here for a short while (the organisers have taken steps to spread the field out more here, so hopefully it's not such an issue in 2026).  The key thing to remember is that if you find yourself waiting in a queue you can get cold really quickly. Put on your thermal and windproof jacket and enjoy the views while you wait to get through. 
• Nellie's Glen. This is a long climb, mostly on uneven stairs at about the 50k mark. Preceding this is a wide, very runnable firetrail section for about 5km. This is a key section for me, because if you hit the firetrail feeling good, then you'll be able to run strongly, then hike the climb out. If you've gone too fast too early in the race and are struggling here, then you are in for a long day (trust me, I've been there!). 
• Katoomba Checkpoint. The biggest, loudest, warmest checkpoint of the day and also the point where it's really easy to DNF (the CP is really close to the start/finish). Get in and out of this CP and beware the temptation to sit for too long enjoying the pizza and soup, as you might not get up again!
• Stairs. The whole UTA course is punctuated by stairs, but there is a particular section through the Leura Forest between 60k and 75k that is particularly difficult. By now your legs will be quite fatigued and this section contains the biggest concentration of stairs on the whole course. There are no huge flights like the Ferber Stair (the final set of stairs to the finish), but they are relentlessly up and down. It goes without saying that you need to practice stairs in your training. 
• Kedumba Pass. The final 20km starts with a 10km downhill on a wide and very runnable dirt road, followed by basically the same climb back up and out the other side. This downhill can be the nail in the coffin of already trashed quads, so you need to hit this section somewhat fresh, and to have practiced some long downhills in training. 

Once you have an understanding of the course, you can get more specific with your training. Depending where you live and what you have available you can aim to mimic sections of the course as closely as possible. You can also do specific conditioning sessions to train the body for the rigours of your event. Some key sessions are:

• Hiking hill repeats. Load up a backpack with 5kg or more and find some steep hills. Do repeats of short hills, or long efforts up sustained hills. Hike up the hill and run back down to condition your legs for the uphill and downhill sections. 
• Stairs. Similar to your hill repeats session, you can condition your legs to the specific action of going up and down stairs by doing hike/run sessions on stairs. 
• Threshold and speed training. Although the UTA races, particularly the longer distances, may not actually see you running that fast, it's important to do faster-paced training to condition the legs and maximise your aerobic fitness. The fitter you are, the faster you'll run. 
• Road running. Although UTA is a trail race with solid elevation, a lot of the course is actually quite flat and very runnable. It's important to include road or flat trail running to keep the legs conditioned for these sections. 
• Long runs. These can be done on roads, trails, or a mixture of the two. A fun way to do this is to try and mimic the UTA course. Here is a link to a route from my training in 2024 where I connected some road, trail, and stairs sections into an epic long training run at Springbrook NP, Gold Coast. 

So there we have it. How to train for the Ultra Trail Australia. If you've made it this far, thanks for reading. If you'd like more help with your training for UTA or any other ultra events, then please check out the details on our coaching page.

​Happy running :)

The latest dates have now been published here for our ever-popular running workshops. We have Trail Running, Running Technique, and Strength Training for Runners workshops between now and the end of 2025. Book your place now!!

It was a great pleasure this week to sit down with Connor from the Onus Athletics Podcast. He was an excellent interviewer and in the end I think the episode turned out really well. We talked about running technique, metabolic testing, coaching, and also some of my own running and training journey. Click on the episode link below to listen!

Dates just published for Running Technique Workshops over the Aussie summer. This includes new dates for the popular Trail Running Workshop and Running Technique - Fundamentals. These are fun, small group sessions aimed at all runners wishing to up their game in 2025!!

Please email me to reserve a spot [email protected]

I have just published new dates for my ever-popular Running Technique Workshops for Running Technique - Fundamentals and Trail Running. These book out quickly so please email me at [email protected] to book a spot :)

With gyms closing around the country amidst the Covid-19 pandemic, many people are taking to the streets and running for the first time in a long time. It makes a lot of sense to run instead of going to the gym - it is free, outside, and can be done solo. Whilst it is fantastic to see people making the most of a challenging situation, new runners need to be careful that they don't fall victim to a running injury that sidelines them from their new fitness activity.  Here are my top 3 tips for you new runners - to avoid injury and be able to enjoy your running over the coming months:

After your first run as a new runner, you'll likely have some muscle soreness that could last for a few days - the calves and the quads being the muscle groups most likely to be affected. After a few days, this soreness will abate and you  can run again. After a couple of weeks you'll no longer be getting sore, your body feels like it is getting better at running and you decide to increase your distances, or run faster, or run more often. Beware! This period from week 4 to week 20 of a new running journey is when you are at most risk of developing a running injury.

The cardiovascular and muscular system will adapt quickly to the new strains you place on them, but other structures in the body take longer to adapt. The bones, the joints, the ligaments, and tendons take many weeks and even months to adapt to the new strains being placed on them. Runners will not often get acute muscle injuries but are more at risk of injuries to bones (stress reactions), tendons (tendonopathy), and the joints (chondromalacia). These injuries can also take a long time to heal, so you'll be away from running potentially for several months.  To combat this, it is important to not run too much too soon.

To begin with aim to  run 3 times per week, allowing your body time to recover for 48 hours  before your next run.  The exact amount you should run will depend on your prior experience and will be different for different people. It is important to be conservative and listen carefully to your body. Don't increase your run duration per week by more than 10% each week. 

Many people don't consider running to be a technique. Surely it is something that we are  all able to do, we learn to run when we are children and you are either good at it or you aren't, right?
Wrong!! 
Running is a very technical action and one that can be taught and learnt. The benefits of running  with better technique are that it will reduce your risk of injury and improve your efficiency (making you a quicker and more efficient runner). Try these techniques next time you run:
​
Run like you are on hot coals: the goal of this is to  make your steps lighter and faster and enable you to reduce your ground contact time.  Think heavy running is bad, light running is good. 

Breathing: focus on a breathing rhythm that is 3:3. This means three steps for an in-breath and three steps for an out-breath. This helps you to pace yourself and breathe fully into your lungs.

Head/neck posture: there  are  many postural cues you can use to help you with your running but one that works well (particularly for those who use a computer a lot  during the day) is to focus on your head and neck. As  you run, gently draw your chin down towards your chest, like you are making a slight double-chin. This helps balance the head on the spine and means that the top 'link' in your postural chain is in the right position.

, Running can feel difficult and painful for many new runners. They find themselves getting out of breath quickly, perhaps get a stitch, and get a burn in the muscles of the legs. Inevitably, this causes running to be unenjoyable and means that you slow down or  just stop altogether. The trick to dealing with this is to adjust your pace.

You should do most of your running at a pace where you can have a conversation. If you are running with a friend you can easily test this by talking to them as you run (observing current social distancing guidelines of course!). You should be slightly breathless (but only slightly) and should be able to talk in full sentences. If  you can't talk in full sentences you are running too fast and should slow down. This may feel a little strange at first - deliberately running slowly - but after a while you will get into a rhythm  and will find you can run much further before you feel the urge to stop.
-------------

With an uncertain future in so many aspects of our normal daily routine, physical exercise is one thing we can still be in control of. Running is the perfect activity to stay fit: You can get outside, be by yourself, it is free, and if done right is incredibly rewarding and enjoyable. Follow the tips above to get more out of your running and please get in touch.

Stay safe, and run happy :)

It is my great pleasure to announce the two athletes who will be sponsored for coaching for 2020. First I would like to thank everyone who applied for the sponsorships. I was truly blown away by the response from the running community and the decision was made all the more difficult by the calibre of runners and the breadth and depth of challenges and adventures people are undertaking in 2020. What an amazing and inspiring community to be a part of - thank you all.

The first athlete is Tom Brimelow. Tom and I worked together last year and I am honoured to be able to work with him again in 2020. Supported by his wonderful wife Hayley and his three boys, Tom had an incredible 2019, with wins at Up the Buff (course record), GC50 30k, Waterfall Trail, and Kokoda Challenge and the stand out performance of the year, a 2nd place at the prestigious UTA 50k.

His 2020 goals are to set a new 5k PB (he has already taken 20 seconds off this year), run the UTA 50k again and tackle his first solo 100k as well as taking on another road marathon. Tom is a genuine star of Australian distance running with a professionalism and dedication which is truly inspiring, as well as being a very humble and down to earth guy and a good friend.

The second athlete is Anje Craft. As soon as I met Anje, I was blown away by her generous spirit and her incredible drive. Anje has had to overcome serious health issues in 2019 and I will let her tell her own story as it is not your typical runner's tale:

"I have always been a bit of a go-getter with fitness goals. I've summited Mt Kilimanjaro, ran along the Great Wall of China, made it to Mt Everest base camp, completed many obstacle challenges, finished the GC Kokoda Challenge a few times, played rep netball for the GC and jumped in on whatever else physically I could over the past 3 or 4 years. But unfortunately in 2019 I faced some significant health issues with my heart which resulted in me having 3 heart surgeries and having a defibrillator put in my heart on 19 November. As a result of heart issues, during 2019 I put on some considerable weight and was not able to complete some running challenges I set for myself during the year.

I have recently been given the all clear by my Cardiologist to return to physical activity and I'm looking forward to getting back on track physically to continue my 7 summits goal (ed. to climb the highest mountain on each of the 7 continents)  and to tackle more endurance events in the future, including UTA100."

I'd like to warmly welcome Tom and Anje and can't wait to see what 2020 has in store for them both.

​Happy Running :)

Would you like free running coaching for a whole year? Each year I offer two sponsorships to runners. The sponsorships are for a full year of online running coaching and I invite you to apply.

In 2019 I helped athletes complete a diverse range of goals. Here is a snapshot of a few successes from the year:

• UTA 50k 2nd place.
• Age group champion Spartan Ultra Beast - Bright, Vic.
• Age group champion Australian Mountain Running Championships
• Honolulu Marathon finisher and 2:50 debut marathon
• Outback Marathon finisher

Why do I need a running coach? This is actually a very important question to ask yourself. As Simon Sinek says - start with WHY!
I think there are a number of reasons why a running coach is a good idea and why a running coach can be a valuable resource for any runner - regardless of their level of experience.

• Accountability. How often do we set ourselves goals and targets but after a few days or weeks of earnest adherence to our new program, we fall off the wagon. This is because we are only accountable to ourselves and when you are trying to get out of bed at 5am to complete your long run or resist that second slice of chocolate brownie, your lazy, hedonistic side usually trumps your motivated, disciplined side. Having someone to be accountable to gives you an extra layer of protection from the late night cake and early morning lie-in demons.
• Knowledge. Your coach (should) know what they are talking about. They should walk the walk and have experience actually doing the things you are training to do yourself. They should also be qualified and educated so that they can share this knowledge with you. A coach is a teacher not a dictator and you should be learning your craft guided by the experience and knowledge of an experienced and knowledgeable coach.
• Programming. Let's face it, sometimes it's nice to just be told what to do! Rather than having to deliberate about where to run, how far, how fast, a coach can lay out your week for you in advance. In a world of decision fatigue, don't make your training more of a stress than it needs to be.

• Feedback and communication. Having someone to bounce ideas off, to discuss your training with in great detail, and who is genuinely concerned about your training is priceless. Do your family's eyes glaze over when you start talking about your latest shoe purchase, or whether you hit your target pace  in your morning tempo run? Mine do! But having a coach who you can talk to and brainstorm your way through your training means that you don't have to bore your partner and friends with training talk. Feedback on your own training is also invaluable as you can track the progress you are making with your training rather just wondering if the training you are doing is right.
• Effectiveness of training. You spend a lot of time training and running and it is an important part of your life. You want to make sure that the training you are doing is actually going to help you achieve your goals, whatever they be - this could be anything from running 2km for the first time, all the way up to competing at a high level in international competition. It doesn't matter who you are, the principle is the same - you want your training to give you results.
• Injuries. A good coach (should) be keeping a close eye on your recovery and making sure that you aren't running yourself towards an injury. They should also be aware of  injuries you  have had in the past and tailor your training around your injuries. It can be very difficult to track this yourself, so having someone in your corner to help you, can make navigating this tricky aspect of training much less painful.

Running coaching is my passion, and if you are looking for a running coach, or have any questions please get in touch.

For more information about my coaching services please click this link.