By: Dr. Grayden van der Mark
With the conclusion of the BMO Vancouver Marathon, we congratulate the many runners that laid everything on the line to show up and compete. The weeks following a big race call for a new set of challenges— the nagging injuries and optimizing post race recovery. Below Dr. Grayden shares his top 4 tips for optimizing and accelerating your post-race recovery:
Tip 1: Sleep is your most powerful recovery tool. Deep sleep is when the majority of tissue repair and nervous system recovery occurs. After a race, aim for more sleep than usual—both in total hours and quality. Prioritize consistent sleep times, limit screen exposure before bed, and create an environment that promotes deep rest. Even short naps in the first few days post-race can be highly beneficial in accelerating recovery.
Tip 2: Nutrition plays a key role in rebuilding muscle and restoring energy stores. Protein intake is essential for repairing damaged muscle fibers, while carbohydrates replenish depleted glycogen and provide the energy needed for tissue healing. In the immediate post-race window and over the following days, focus on balanced meals that include high-quality protein sources and sufficient carbs. Undereating – especially carbs – is one of the most common mistakes runners make during recovery and can prolong soreness and fatigue.
Tip 3: Active recovery should replace complete rest. Light movement helps improve circulation, reduce stiffness, and accelerate tissue healing. Low-intensity activities like easy jogging, walking, cycling, or mobility work can help maintain your range of motion and prevent the body from tightening up after the race.
Tip 4: At Backs in Action we have a wide array of practitioners including physiotherapy, chiropractic, massage therapy and acupuncture that can play a supportive role in post-race recovery. Targeted treatment can help reduce muscle tension, address joint stiffness, while improving overall range of motion. Combined with soft tissue work and guided rehab exercises, this approach can help you transition more smoothly on your post-race recovery journey.
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