The Next Puzzle Piece for Running Faster? - Seth James DeMoor

Aug 13, 2025

Intro: This is a quick summary of The Next Puzzle Piece for Running Faster? 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

The session pairs a short ladder interval on a track with a focus on running biomechanics (foot‑strike, toe‑off, and especially the swing phase).
The swing phase makes up roughly 60 % of the gait cycle, yet many runners overlook it; improving hip‑knee extension can boost efficiency.
A simple marching drill (90° knee lift, quick snap‑down) trains the swing and hamstring activation without extra impact.
No specific paces are prescribed – the workout is about quality of movement, not time.

Workout Example

Ladder intervals (track): 100 m → 200 m → 400 m → 800 m → back down 400 m → 200 m → 100 m.
Run each segment at a comfortable effort, concentrating on a light fore‑foot strike, a clean toe‑off, and a strong, fast swing.
After the ladder, perform the marching drill: 3 × 10 reps per leg – lift the knee to 90°, extend the knee, snap the foot down quietly, and repeat.

Practical Tips

Keep the foot landing soft; avoid stomping.
Visualise the leg swinging forward like a pendulum – aim for a quick, controlled snap.
Use the drill after easy runs to reinforce the swing phase without adding fatigue.

Closing Note: Try this ladder + swing‑phase drill today and feel the difference in how efficiently you run. You can easily adjust the distances or effort in the Pacing app to match your own training level. Keep experimenting, stay consistent, and watch your speed improve!