How to Run Faster: Suppleness for Speed - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of How to Run Faster: Suppleness for Speed 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:

Suppleness is the ability of tendons, ligaments, and muscles (especially the Achilles and soleus) to stretch and bend without breaking, which translates into a more powerful foot‑strike.
A strong toe‑off and ankle flick add a “flick” of force that propels you forward, useful for both trail and road running.
Practicing suppleness on a steep hill or safe flat surface improves ankle flexibility, foot strength, and overall speed.

Workout Example:

Ankle‑Flick Bounding – On a gentle hill, stand tall, then quickly lift the front of your foot, flicking the big toe upward while keeping the heel low. Do this for 3 × 10 seconds.
Progression:
- Week 1: 3 × 10 sec once per week.
- Week 2: 3 × 10 sec twice per week.
- Week 3: 3 × 20 sec three times per week.
Mini‑Mountain‑Climbers: After each flick set, do 5‑10 quick “mountain‑climber” steps in place, focusing on driving the knee up and keeping the foot light.
Toe‑Off Drill: At the end of a run, spend 30 seconds focusing on a strong toe‑off—push off with the big toe, feeling the ankle flex fully. Tip: Start on a low‑grade hill; avoid over‑doing the intervals to prevent ankle soreness.

Closing Note: Try the ankle‑flick and toe‑off routine this week and notice a smoother, faster stride. Feel free to adjust the interval lengths to match your own paces in the Pacing app, and keep building that supple power! 🎉