Seth DeMoor's Active Recovery Day
Workout - Seth DeMoor's Active Recovery Day
- 10min @ 10'30''/mi
- 0.0mi @ 9'30''/mi
- 25min @ 9'30''/mi
- 7min 30s @ 15'00''/mi
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This breaks down “How I recover as a runner: Easy Days versus Active Rest Days,” a video from Seth James DeMoor worth watching in full. Here’s what you need to know if you want to test out the workout today.
Key Points
- Easy days involve ultra‑easy runs (around 3 miles at 9‑10 min/mi), followed by complete rest—think coffee and reading.
- Active‑rest days pair a longer easy run (roughly 5 miles at a conversational pace) with dedicated recovery work at the gym.
- Recovery includes foam‑rolling, stretching, pool work, sauna time, and activation drills: hip mobility, around the world, single‑leg squats, glute work, and plank variations.
- Activity on recovery days keeps your aerobic engine working while you decrease muscle soreness and lower injury risk.
Sample Active‑Rest Workout
- Run: 5 miles easy (9‑10 min/mi) in a zero‑drop shoe.
- Gym Session (2 sets each unless otherwise noted):
- 2 × 10 reps per leg: pool or leg training.
- 5‑10 minutes in the sauna.
- Foam‑roll: IT band, calves, quads, hamstrings, back, and shin area – take your time.
- Hip mobility: 2 × 10 each side on a bench.
- Around the world: 2 × 10 each side (balance work).
- Single‑leg squat: 3 × 8 per leg.
- Glute activation: 3 × 10 each side.
- Plank with arm raise: 2 × 10 each side.
- Wrap up with a 5‑10 minute walk at a quicker pace.
Next Steps Try this recovery routine and adjust distances and paces to fit your own training cycle in the Pacing app. Stay active, stay loose, and keep building your base.