🔹 DeMoor Store: https://www.demoorstore.com/ Get your gear today DGR! VO2Max article: https://peterattiamd.com/how-does-vo2-max-correlate-with-longevity/ Warming Up to Run: How Seth DeMoor Adapts His Pre-Run Routine for Winter and Aging Muscles As runners age, the need for thoughtful training and recovery becomes ever more apparent. For Seth DeMoor, a passionate runner now in his late 30s, this means adjusting his pre-run routine to accommodate the demands of an aging body. Running has been a lifelong pursuit for DeMoor, but with each passing year, he's become more deliberate about how he prepares his body before heading out for his morning runs — particularly as the colder months roll in. At 39, DeMoor knows that maintaining his fitness isn't just about logging miles; it’s about preventing injury, improving performance, and ensuring that his body can handle the repetitive demands of running. This means incorporating a combination of gym sessions, strength training, and mobility work, with a heavy focus on proper warm-ups — especially during the winter months, when colder temperatures can stiffen muscles and joints. In his 20s, DeMoor could get away with heading straight out for a run after a quick stretch or even just jumping into the workout without much thought. But as he gets older, he’s found that it takes more time and attention to get his body ready for running. When muscles and joints are cold, the risk of injury — whether it’s muscle strains, joint pain, or soft-tissue issues — skyrockets. As we age, flexibility and recovery time can also decrease, making it essential to warm up the body in ways that support the demands of running. 1. Leg Work at the Gym DeMoor incorporates leg-focused exercises into his gym sessions to build strength in the muscles that support running. Squats, lunges, and step-ups target the glutes, quads, hamstrings, and calves — muscles that endure repetitive strain during running. Strengthening these muscle groups not only improves his running form but also reduces the risk of overuse injuries. 2. Foam Rolling for Mobility and Recovery A foam roller has become a trusted tool in DeMoor’s pre-run routine. Spending a few minutes foam rolling his calves, hamstrings, quads, and IT bands helps release tension and improves flexibility. Foam rolling increases blood flow to these areas, which is particularly important before heading out in the cold. It also helps to smooth out any muscle knots that may have developed overnight or during training. 3. Kettlebell Work for Stability and Power Kettlebell exercises have become a favorite part of DeMoor’s routine due to their ability to engage the entire body and build functional strength. By performing exercises like kettlebell swings, deadlifts, and Turkish get-ups, DeMoor activates multiple muscle groups at once, building both power and stability. Kettlebell swings, in particular, help improve hip mobility and posterior chain strength, which is vital for running. This also boosts DeMoor’s cardiovascular endurance, creating a more dynamic warm-up that elevates his heart rate and prepares him for the physical challenge of running. 4. Core Work for Balance and Posture Core strength is something DeMoor has prioritized more in recent years, and it’s become an essential part of his warm-up routine. Whether through planks, Russian twists, or hanging leg raises, strengthening the core not only improves running posture but also stabilizes the entire body during the high-impact forces of running. The Mental Shift: A More Intentional Approach to Running DeMoor’s adaptation to aging as a runner isn’t just physical. There’s a mental shift that has come with the realization that longevity in the sport requires patience, consistency, and a holistic approach to training. Gone are the days of racing out the door and hoping for the best. Instead, he now embraces a more intentional routine that allows him to get the most out of every run, while minimizing the risk of burnout or injury. The Winter Advantage For DeMoor, winter running presents its own unique set of challenges. The icy sidewalks and freezing temperatures require extra caution, and warming up properly is essential. By incorporating strength work and mobility drills before heading out, he gives his muscles the best chance to perform despite the elements. Conclusion Seth DeMoor’s evolving approach to running in his late 30s is a testament to the importance of adapting training methods as we age. By blending strength work, mobility exercises, and core strengthening routines with a thoughtful warm-up, DeMoor sets himself up for success every time he laces up his shoes, whether it’s a chilly morning or an ideal running day. The adjustments he’s made to his routine not only allow him to run injury-free, but they also ensure that he’ll be able to keep running for years to come. It’s a reminder that age isn’t a barrier to fitness — it’s simply an opportunity to evolve.