How I recover as a runner: Easy Days versus Active Rest Days - Seth James DeMoor

Aug 13, 2025

This is a quick summary of “How I recover as a runner: Easy Days versus Active Rest Days” from Seth James DeMoor. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Easy days are ultra‑easy runs (≈3 mi at 9‑10 min/mi) followed by complete rest (coffee, reading, etc.).
Active‑rest days combine a slightly longer easy run (≈5 mi at a comfortable pace) with a focused recovery gym session.
Recovery work includes foam‑rolling, stretching, pool work, sauna, and targeted activation exercises (hip mobility, “around the world”, single‑leg squats, glute activation, plank with arm raise).
Moving on an active‑rest day keeps the aerobic system ticking while reducing soreness and injury risk.

Workout Example (Active‑Rest Day)

Run: 5 mi easy (≈9‑10 min/mi) on a zero‑drop shoe.
Gym Circuit (2 sets each unless noted):
- 2 × 10 reps per leg: pool/leg work.
- 5‑10 min sauna.
- Foam‑roll: IT band, calves, quads, hamstrings, back, shin‑splint area – go slow.
- Hip mobility: 2 × 10 each leg on bench.
- “Around the world” (balance): 2 × 10 each leg.
- Single‑leg squat: 3 × 8 each leg.
- Glute activation: 3 × 10 each side.
- Plank with arm raise: 2 × 10 each side.
- Finish with 5‑10 min brisk walk cooldown.

Closing Note Give this active‑rest routine a try and tweak the distances or paces to match your own training in the Pacing app. Stay moving, stay fresh, and keep crushing those miles!