Small Details - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of Small Details 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:

Foot‑strength focus: Using a box and doing the movements barefoot helps activate the tiny foot muscles that are usually hidden by shoes.
70/30 rule: Aim for about 70 % of the time barefoot (or on the box) and 30 % with shoes to keep the foot muscles engaged while still protecting them in colder weather.
Timing: Do the box routine early in the day—before long runs or hikes—to pre‑fatigue the muscles and prevent fatigue later on.
Hip & glute work: Sliding down the box on your toes, then exploding back up, targets hip flexors, hips, and glutes while also improving ankle power.
Mountain‑run prep: Strengthening the tiny foot muscles helps with long vertical climbs (e.g., 3‑7 k vertical feet) and reduces risk of plantar‑fasciitis and other injuries.

Workout Example:

Box Setup: Use a sturdy box (height you’re comfortable with).
Barefoot or minimal‑shoe stance.
Slow Toe Slide: Place the foot on the box, slide the toe down the box as slowly as possible.
Explode Up: Immediately push off, returning to standing position with a strong hip‑flexor drive.
Reps: 8–10 reps per leg, focusing on feeling the hip flexor work.
Sets: 2–3 sets, alternating legs.
Frequency: Add to your routine 3‑4 times per week, preferably before a high‑ mileage day.

Closing Note: Give this foot‑strength routine a try and tweak the timing or volume to fit your own paces in the Pacing app. Your feet will thank you on the next long run—keep building those tiny muscles and stay strong! 🚀