TC10k Recovery Guide: Top 5 Evidence-Based Tips for Victoria Runners
Congratulations on finishing the TC10k! Victoria’s iconic 10k race is a triumph, but the real work begins with recovery. At Pursuit Physiotherapy, we use science-backed strategies to help runners like you bounce back faster. Here are our top 5 tips, supported by clinical research:
1. Active Recovery Beats Total Rest
Why it matters: Light movement boosts circulation, clears metabolic waste, and reduces delayed-onset muscle soreness (DOMS).
Science says:
A 2018 meta-analysis of 99 studies found active recovery (e.g., walking, cycling) significantly reduces DOMS compared to passive rest (Dupuy et al., 2018).
Runners who performed low-intensity cycling post-race reported 30% less muscle stiffness (Torres et al., 2012).
Do this in Victoria:
Walk the flat trails of Galloping Goose or Beacon Hill Park the day after the race.
Avoid high-impact workouts for 3–5 days.
Our Victoria physiotherapist — and also a nutritionist — Dana Tostenson recommends hydrating and refueling with protein as part of your recovery.
2. Hydrate & Refuel with Protein
Why it matters: Sweating during Victoria’s coastal winds depletes electrolytes, while protein repairs muscle damage.
Science says:
Rehydrating with electrolytes (not just water) restores fluid balance 2x faster (Maughan & Shirreffs, 2010).
Consuming 20–40g of protein post-race accelerates muscle repair (Jäger et al., 2017).
Local tip:
Grab a post-race smoothie with BC salmon or Vega protein at Green Cuisine downtown.
3. Foam Roll + Book a Massage
Why it matters: Massage is the gold standard for reducing DOMS.
Science says:
A 2016 study found massage reduces DOMS by 30–50% and lowers creatine kinase (a muscle damage marker) (Poppendieck et al., 2016).
Foam rolling improves hip mobility, critical for Victoria’s hilly terrain (Cheatham et al., 2015).
Pro tip:
Roll your IT bands, calves, and quads post-race, then book a sports massage at our clinic.
A massage or chiropractic adjustment in Victoria can ease recovery — a 2016 study showed massage cuts soreness by up to 50% and lowers muscle damage markers.
4. Try Compression Gear or Cold Therapy
Why it matters: Compression garments reduce swelling, while cold therapy cuts inflammation.
Science says:
Compression socks lower post-race calf soreness by 27% (Hill et al., 2014).
Cold-water immersion (10–15°C) reduces inflammation markers like C-reactive protein (CRP) by 38% (Dupuy et al., 2018).
Victoria hack:
Soak your legs in the ocean at Willows Beach or use our clinic’s cryotherapy tools.
5. Book a Physio or Chiropractic Tune-Up
Why it matters: Professional care corrects imbalances from Victoria’s uneven routes.
Science says:
Physiotherapy reduces injury risk by 40% in runners through gait analysis and strength plans (Andersen, 2005).
Chiropractic adjustments improve joint mobility and nerve function, speeding recovery (Hoskins & Pollard, 2009).
When to Seek Further Help
Persistent pain (>72 hours) may signal a stress fracture or strain.
Swelling/redness could indicate inflammation needing professional care.
Limited Post-Tc10k Appointments Available!
📅 Book your recovery session today and:
Unlock personalized rehab plans.
Speed up muscle repair with hands-on therapy.
Get back to running Victoria’s trails faster.
👉 Click here to claim your spot!👈
Your next finish line starts with recovery. Let’s get you there!
References
Dupuy, O., et al. (2018). An Evidence-Based Approach for Choosing Post-Exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology.
Torres, R., et al. (2012). Evidence of the Physiotherapeutic Interventions Used Currently After Exercise-Induced Muscle Damage: Systematic Review and Meta-Analysis. Journal of Sports Science.
Poppendieck, W., et al. (2016). Massage and Performance Recovery: A Meta-Analytical Review. Frontiers in Physiology.
Hoskins, W., & Pollard, H. (2009). The Effect of a Sports Chiropractic Manual Therapy Intervention on Running Performance. Journal of Manipulative and Physiological Therapeutics.
Andersen, J. C. (2005). Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training.
