What is the best recovery tool for runners?

[@walker2837]

You continue to inspire me, Seth. I'm in my 70's so recovery doesn't come easy and I make sleep a priority. Currently training for a 1/2 marathon - trying to get at least 8 hours, preferably 9. It means getting to bed early. Cutting screen time before bed is important. For those who want to dig into the subject, a good book is "Why We Sleep", by Matthew Walker, PhD, on Amazon.

[@sudstahgaming]

Your 70 and keeping fit doing half marathons I love it!!!

[@michaelhennemann7038]

Two Kids (2 and 3 years old). Training ~20km / day (120-140km/week) for a 2:45 Marathon. I can‘t plan the Sleep Schedule of my Kids, so it‘s 4-5hpurs sometimes. Somedays i get up to 7hours. Beside, i have to get a Run in before Work sonetimes, cause it wouldn‘t work out otherwise. To sum it up, i take what i get! 😉

[@earlybhoy1119]

This is exactly me.... But ive 3 kids older than yours thankfully

[@dGBgmoBb]

After a 24 mile long run yesterday, this vlog is much appreciated. Keep up the wonderful work Seth!

[@Under_Foot]

Thanks for taking the time to chat real quick! Such a good running channel! 7-8 hrs sleep for me is the key

[@loganharder6144]

QD: No. I’m in my freshman year of college and I have 6am practice everyday and getting to sleep at 9:30 is extremely hard. I’m still trying to find a balance between running and school, it’s a process.

[@rodrigogarnicacrespo9420]

I have been followong the channel since early this year, thanks for motivating me and sonmany others This blog has been my loyal partner every morning for more than 6 months Has gotten me to start rolling stretching and through 2 marathons Am not sure if this is normal but i am counting the days for the us trials and for the amsterdam marathon as if i was running them, hope you do amazing in both cause i feel like everyone here watching are in the same team as u 💪🏻💪🏻

[@TheMichelleStrong]

Thank you so much for being such a “real” asset to the running community. Your vlogs are extremely informative and inspirational. Much love and respect to you and your family! As a second shift full time waitress training for back to back marathons next month, I can say I’m lucky to get 5-7 hours a sleep a day. Yes I believe we learn to adapt as parents and make it work. Struggle is real some days. But I wouldn’t change any of it. Keep on keeping on and good luck this weekend!! ♥️♥️

[@SethJamesDeMoor]

Thank YOU for the support and for being here. We’re grateful 🙌🏼

[@LeadwithWords]

"Why We Sleep" by Matthew Walker is a powerful book on sleep. Walker shares macro-level insights into sleep in the modern age as well as practical recommendations for individuals wanting more, high-quality sleep. Keep crushing it, Seth!

[@thatguygreg]

I give myself enough time for between 7.5 and 8 hours a night. I usually sleep pretty well but I often wake up in the middle of the night for no reason. My alarm is set for 5am every day and 99% of the time I am up and out of bed before my alarm sounds - usually around 4:45am. My energy levels are pretty decent but I sometimes slump in the mid afternoon around 3pm. Bed time for me is around 9pm, I'm usually pretty wiped by 8:30 anyway! Current weekly mileage is about 35 miles / week which is peanuts in the grand scheme of things but a lot for me!

[@wastelander1015]

I sleep between 5 and 7 hours, mainly because I get up for work at 5.30am and I go to bed around 10.30pm. My volume is 50 to 60km per week. Peak weeks go to 70km.

[@spacemanstanly]

QOD: I admittedly don’t get enough sleep, probably haven’t ever, regardless of the volume I’m putting in at any given time. Usually I average 5-7hrs but also usually experience a bout of insomnia once a year, it usually lasts about week but has been longer. The biggest struggle I have is staying asleep, I’ve got the time to, I just end up waking up and staying up so with that naps end up being my best friend, usually after I’ve had lunch. Really looking forward to the eventual video(s) on sleep coming in the relatively near future

[@grahamhowes3912]

Spaceman Stan I have similar issues with staying asleep! It’s quite easy to fall asleep when I’m tired but I struggle to stay asleep for longer than about 45min at a time...

[@matthewhairell1456]

QOD: I get 6 hours of sleep, but that’s because I spend an hour before I go to sleep and an hour when I wake up going through a full range of motion stretch routine! I have recently purchased a Purple Mattess to improve my quality of sleep. I love my R8 Roll Recovery massage roller. I have the deep tissue and plush rollers!

[@gosekinz]

Seth - I've been guilty of staying up to watch your blog - that will change this weekend - we move to Daylight saving time - so it will be midnight when the blog drops .. I've noticed that lack of sleep really does affect recovery - and also that taking a nap does help especially if you are on the double run schedule.

[@swordofhonor2]

QD: oh man! I never get more than 6 and a 1/2 hours of sleep. I do feel tired sometimes but most of The Times I'm OK. I do need to sleep more! Thanks for the advice!

[@agstudioband]

i remember an interview with Phelps, he said during his training days he only swims, then eat 500grams of pasta, then sleep, then wakes up, swims, eat, sleeps. Several times per day. I think it sums up the whole point pretty well

[@manashbarman3490]

QD- I sleep around 6-7 hours in the night and 8 hours on my rest or recovery days. Also sleep for 1hour to 90mins in the days after my runs. Currently doing 100-110km weekly mileage which is around 70miles per week.

[@pitchmeupscotty]

QD: when I'm in my workweek I sleep in blocks of 4 hours. Start working around 2am, finish 9am, sleep 4 hours in some hotelroom, run, then start 8pm, back in bed around 3am. Back up around 8am. Nap in the afternoon about 2 hours, hit the bed by 9pm. I work for about a week, then a week home (general idea). The run has become my solid "partner" to wake me up actually, my body has adapted to that. You can feel so shitty, but a little run and your body is alive again. So despite the heavy schedule, I do all my long runs when I'm in my work week. My workouts are usually in my home weeks because you can't recover on 4 hour blocks of sleep. First night on off weeks I usually sleep around 10 hours, 7 is the minimum, guess 8 is the average.

[@QronoZ713]

When I train a lot (100+ km / week) I sleep like an hour per day during the day. I also use a spike mat, highly recommended if you have an overactive mind like I do!

[@andyjones673]

I work in healthcare so sometimes I do waking nights. Have to be creative around those times.Just try to make sure I keep a modicum of consistency

[@logansalisbury8356]

Bro, I'm from Ohio too! Lucasville, Ohio QD: definitely, like you said I'm maxing out at 35 to 40 miles per week. I get about 8 - 9 hours each night

[@Under_Foot]

Nice! Small world

[@Wizardscobra]

QD: I usually average 7.5 hours of sleep a night. I would say I could use another 30-45 minutes a night. I usually run 30-35 miles a week, Cycle 100-150 miles, and swim 3-4 miles a week.

[@stefanwagner1841]

Oh man. I recently missed my BQ running 60 miles a week and I was getting around 7 hours of less. Its a small factor but it’s all but the little things. Something I’m trying to work on. Great training Seth!

[@grahamhowes3912]

QD: I don’t get anywhere near enough sleep. I was diagnosed with primary insomnia about 15 years ago...I average out at about 3-4hrs sleep per night.

[@elnora2717]

QD: I started waking up at 4 a.m. early this year. It has been mentally important for me to head to bed around 8 p.m. I have had to tweak a few things but MOSTLY make it sleep by 9 p.m. I wake up before my alarm now. I feel more tired on the weekends but HATE napping, it feels like it ruins the rest of the day so I try to keep moving and stay busy and muscle through. Every now and then I am back in bed soon after my Saturday run for a quick nap. The quicker the nap, the better I feel. I hate that groggy "I slept too long and wasted the day" feeling! I currently run every day and I am trying to build mileage with some long runs on the weekend but seem to face setbacks with staying completely healthy. Due to this, I have no goal race.

[@sharonlightfoot9921]

QOD: it’s interesting to see how sleep effects training - I’m a shift worker who’s training for ultras & Im having to train around each tour, or accept that a run will not be a great one. It’s a constant challenge of should I just get it done, or rest, so I can run a better run another day? Training schedules feel like they take twice as long.

[@IsMiseAnthony]

I run 40-60 miles a week. I think I get 7-8 hours but it’s never uninterrupted. I also think getting to sleep before midnight is important too. As my granddad would say and hour before midnight is worth two after

[@schries]

6 hours is ideal. Not that long ago I was only getting between 4.5 - 6. Big difference in training/recovery by getting 6 hours. Started getting to bed 1 hour earlier to make sure I can get 6 hours in. 10:00 pm bedtime 4:00 am wake up works best. Thanks Seth for an awesome channel and starting beneficial conversations! You rock!

[@richardrankin7488]

I retired early this year ( I am 64). In my earlier years when I was running 70-80 miles a week and working full time as a lawyer I never got enough sleep ( and was always hungry!). I am now running nag about 40 miles a week and get a solid 8-9 hours of sleep a night. I do my best to not nap as I find that can pose a problem with sleep later. The smart phone stays downstairs when I go up to bed so don't look at for about 1 hour before sleep.

[@davidthorne6299]

That's OK strava converts depending on the users preferences km/ml

[@cloudrun654]

Screen light is blue and tricks your brain into thinking that it is still daylight, so you have to put the computers/tv down about and hour before you go to bed. Also, lights in the house should be dimed. It has to do with your eyes and the chemicals they release as it gets dark, this cues your brian to start the sleep process. With the lights on, this does not happen = bad sleep. Dimming the lights works great to settle the kids down at night, too.

[@matthieufrancoise3561]

@seth thank u for this new video. Honestly not sleeping enough for my current preparation. 17.october Running on « La Mascareignes » from le Grand Raid Reunion Island: 66km /3500 d+ Best regards

[@benjaminfarias6451]

Its interesting about what you said about how the body handles sugar on poor sleep ... I never sleep the night before a big race and now I'm starting to think that is bringing my performance down ... I have a marathon coming up in a couple weeks .. because of pre-race adrenaline I'm most likely not going to sleep the night before ... hopefully I still hit my goals

[@carlstone3705]

QD : This is why I'll never be a good runner 4 to 5 hours sleep most days plus work regular nights which makes fitting in runs quite tough, saying that I'm 56 now so my best days are gone but I love running and that's all that matters to me now !!

[@mcm4point2o]

Qd: no unfortunately. Here in GA you gotta get out early to beat the heat in the summers so I haven't been able to sleep in on a weekend since May :/

[@sahacking]

Good luck this weekend, Seth!

[@kevburmaster7161]

Deep sleep is the #1. REM is what we all hear about, but as I track my performance deep sleep for more than 2 hours is optimal. I'll check my Garmin connect for each stages of sleep. When I know I get 2 hours deep sleep, sub 6s feel comfortable and sub 5s feel doable in segments. Sometimes yes, sometimes no. However, when you train in bad conditions and race in optimal conditions, you're setting yourself up for success... HOWEVER, I've read multiple studies claiming that immediate sleep lack (acute fatigue) doesn't hinder performance as long as you're rested before the race. There's a difference between acute and chronic fatigue. Even if you can lay down and close your eyes for 20 minutes in a day, there's some correlation that it helps lower stress levels and helps performance.

[@JavierISampedroTNF]

I think my average is 4-5 hours. Nothing I can do to improve it at the moment, but as you said being parents and sleep deprivation come together. I wish I could go to bed by 11-12 but as I normally run in the morning before work, means I go run around 6am or earlier. My energy levels have been a bit low these past 2 weeks, trying to fight it.

[@rexanthonypiso8136]

Hello SJD your vlog has helped me a lot not only for just selecting good equipments but most especially with your workout regiments and tips..so im kinda trainig right now for a half marathon..can you share some tip on a recovery workout..thanks...more power to your channel

[@miler2237]

I am actually getting quite a bit of sleep. I am increasing mileage going from 30 mpw to hoepfully 50 mpw in the next few weeks, but I'm getting 8 hrs average now. Have gotten 9 hrs some weekends. I love naps, but I have not been able to get those in with family life.

[@tristanliggett4088]

QOD: I run around 30 MPW (Freshman in HS) and I get around 8.5 hours of sleep, I’ve started moving my miles up though.

[@Josh_Stringer]

7 hours is what I shoot for. Running anywhere between 30-50 miles per week. I also have 5 kids, ages 10 - 1. I also find a huge difference when I go to bed early. Meaning, not all 7 hour stretches are created equal, for me. I get better sleep if I go to bed around 10pm and wake up around 5 or 6, rather than going to bed at midnight and waking up at 7. Maybe that’s just me. Also, since you’re not technically a “professional runner” what’s your full time job? Is it your KZbin gig? Something else?

[@piertechinc]

Normatec air boots. Its unbelievable the results I get from them. After a 26 mile run, my hamstrings are shot, I think that is normal, but I still need to investigate why it starts at around mile 14, anyway, whaen i get home, I put on the normatec, for about 1 hr (level 6) and presto, no more hamstring pain. gotta try it Seth! They are pricey, but well worth it.

[@EliteMBer]

First season running.. While working 60 hour weeks on my feet, I sleep 7-8 hours doing 60-70 miles a week and take 1-2 hour naps after my hard mondays and thursdays before going to my second job. I think I am good

[@makalubowen4400]

I just got the Hoka recovery slides and I do think they help!

[@SethJamesDeMoor]

Wooohooo 🥳

[@LloydSim]

QD: I thought I did, but after wearing my fitbit to bed for 2 weeks straight to track my sleep and see if I'm actually getting 7 - 7.5, it seems that I only sleep 6 - 6.5 hours per night. I'm gonna start taking melatonin to help me aid in sleepin earlier and hopefully deeper.

[@bikeanddogtripsvirtualcycling]

usually 5 to 5 1/2 hours a night, unless i have a double run day where it would be around 4 hours. strangely though, i am rarely tired and often have more energy than my work colleagues several years younger than me.

[@tomasitaliano69]

With a full time 12 hour shift, mixed with nights and days every month, wife and 4 kids, and running 50 to 75 miles a week, I'm definitely not getting enough sleep! 6 to 7 hours as night!!!!

[@seandunlap1743]

Our kids are 6 and 8... I'm running 50+ mpw. Sleeping 6ish to 7ish hours each night. When I DO sleep 8 hours I feel amazing! Wish I could do that more often.

[@risenearly5223]

QD: Yes I do get enough sleep! I find sleeping well two nights before your hardest workout for the week makes a big difference! Getting some extra sleep on Thursday night prepares me for Saturday long runs!

[@rezasajadiany2663]

nap + a cup of coffee after = eyes wide open throughout the night no matter what I do

[@nate153bike]

QD: I definitely don't get enough sleep. Should probably get 9+ hours a night, and instead I get 5-7 per night (3 kids, ages 4, 7, and 10). I wear a Whoop strap which helps, but I still need to work on improving my sleep quality and quantity. I have also noticed that if I take a nap, I oftentimes have a very hard time going to sleep that night.

[@simonecarniglia4870]

No. I never manage to sleep enough and I believe is the main problem with my training. I sleep less than 7 hr per night in weekdays, and maybe 8 or 9 on saturdays and sundays....and train 80 to 100 km a week.

[@gabrielmaldonado2195]

Personally I get around 7 to 8 hours of sleep for 60 miles a week workouts. Before I found my training pace for everyday running I got naps everyday. I mean I just needed them because I was training too hard. About 40min to an hour of napping are enough to recharge on hard days. I don't train as hard now but I still appreciate the power of a good nap if your day is a bit long. Even half an hour works.

[@luckycharm5757]

Finished my first and second marathon w/o any sleep the evening before the race. feels like I'm floating while striding😄

[@will-eagle1975]

I take a lot of naps and still sleep pretty good at night. Maybe try an Epsom bath, that will really help you relax and fall asleep better.

[@justdolf1152]

You are so correct! Sleep is king

[@fetalalien1369]

I get 7 to 8 hours usually, but my schedule is weird. Some days those sleeping hours are broken up into two 3 to 4 hour sleep sessions.

[@ladylouroll2]

Qod: No I'm sure I don't get enough sleep weekends get about right but in the week its often a choice of running or getting more sleep

[@Deadbuck73]

Safe travels to New England! Best place on Earth! Make sure you get a lobstah while you’re here!

[@SethJamesDeMoor]

👍🏻 🦞

[@brianrdetweiler]

I always do a recovery shake and a 2 hour nap after a 20+ mile run. It's important!

[@royspier9393]

Yes, as I have grown older I have realised the importance of sleep. I stopped drinking coffee which I highly recommend and I sleep more as I have no choice.

[@iberiksoderblom]

I get around 5 to 5,5 hours sleep a night... I've had sleep problems (PTSD) for 15 years. I train about 50 - 80 km's a week. And other training on top of that. From time to time, I collapse with what resembles a "24 hour flue, with a slight fever" and sleep most of the time.

[@AhmadKTaha-vm1mk]

I'm training for a 2:30 Marathon (90 - 100/week) the most I can sleep is 6 hours . I try hard to stay in bed longer but I feel like I've had enough sleep and can't do more :(

[@Flipperwi715]

Hope you kick some behind in NH. My thoughts with be with you.

[@purplerunningwales5694]

My sleep pattern changes frequently but I rarely get more than 6.5 hours of sleep. At the moment I’m struggling to drop off then I’m waking up at 4 AM to use the toilet. So I’m tired at work and struggling with training 😫

[@bassema2436]

I should be getting between 8 and 9 but I get between 7 and 8 hours of very broken sleep usually waking every 1.5 to 2 hours. Since I've ramped up my mileage, I have to take a nap or I cannot function.

[@sylvainbauge]

I sleep 7 to 8hrs a night and take short 10 to 15 min naps during the day. I work from home :)

[@Rosenrot213]

Hi Seth, have you looked up hrv, heart rate variability.. there's a few devices and apps that can work out your current level of recovery and stress, I usually go on the 8 hours sleep rule if I can, but hrv is quite interesting

[@Chongyy]

QD: I get around 5.5 to 7 hours sleep, training for a half marathon. I feel like sleep is one of my biggest battles, and discipline when running easy

[@johy2007]

Does an afternoon nap help? I am unable to get 8 hours at night, but I can get an afternoon nap most days..

[@fitfourlife]

Have you been trying out Unived?

[@landisnelson514]

Hey Seth, how did you balance your sleep schedule and school work?

[@eddiecruz9139]

Q&A: nope i have insomnia and can’t nap either, but good luck on Saturday race

[@HnuyZer]

Escalante 2.0 first impression pls.

[@RunLikeHeller]

Hey Seth! What kind of camera do you use in the shoedio or when you’re filming at home? Your picture always looks so crisp!

[@SethJamesDeMoor]

Canon 1D 👍🏻

[@kylesautter8555]

QD: no I do not get enough. I get 5.5-7 hours but very often only uninterrupted sleep for 3/4 hours then more sleep on and off.

[@ricklathem4210]

No, Fitbit app says my sleep score is low 70's. Only average 6 to 6.5 hrs, but get 7.5 to 8 on weekends.

[@TristWallace]

Hi Seth, what is your opinion of the Skechers Max Cushion Premier/Elite? They look like Hokas but for under 100$. Are they worthy? I have heard a lot about the MaxRoad 4 but nothing about the Max Cushion line. Any thoughts?

[@arjanpetersen]

Well... sleep is a bit of a choice. Always try to get the most out of it. I always go to bed at 2200 and wake up at 700. That gives me proper results. I tend to wake up a bit early... so I’m always thrilled when it is a bit later.

[@jvalentine82]

Yes! I do something right :) I get about 9 hours most nights.

[@smalls26.2]

My Sleep number bed gets me there :)

[@justinl1396]

I get about 7 hours with about 35 miles of training a week I’m a 10th grader in high school

[@jacobriis7859]

I might do a nap after a very hard race. That could be a very hard 10 km run in the morning. But not on a regular day. I have a work, no time for napping :)

[@Surreal_Bread]

I get 8 good hours of sleep im in high school and run about 45 miles per week i mainly run the 1500 (not miles cuz im from europe). And i think i sleep enough.

[@AvsFan32]

Kipchoige said in an interview that he naps 1-1/2 hours a day and sleeps 10 hrs at night.

[@SethJamesDeMoor]

Great to know Terry thanks!

[@georgeetboom7719]

Why do your amazon links go to German? amazon?

[@dimitris7505]

90min. nap after my long runs is the key... though is sleep only 5 hours at night...

[@jkzv1]

QD: Sadly no, i sleep ~7 hrs on the average and its biphasic. Just woke up from a late afternoon nap. Will squeeze in an easy 5k before dinner.

[@markfalkingham590]

I have serious insomnia, at 55 sleep doesn’t come as easily as it used to. Melatonin is my best friend

[@mathieupoirel9405]

QOD : I'm sleeping around 5 to 7 hours per night, but I can't sleep more because of school, homeworks, exams and training. 40 miles per week btw I wish I could I sleep more 😣

[@Deadbuck73]

Seth says he should sleep 9 hours a night... are there 9 hours in a night? 😂 I do get around 6.5-7.5 hours a night and sometimes get a 1/2-3/4 hour nap during the day... the phone is a distraction at night...

[@mbengaful]

Coming of a 28.5 km race with 0 hours of sleep tonight. Tough life we've chosen. :/ Trying to avoid the naping urge.

[@Jameswmin]

I think it’s worth noting that age is a factor. Younger people, especially teenagers, will probably sleep more. I probably average about 7.5 hours, and I would like to increase that!

[@marlinweekley51]

No - not by “average standards”. Ironically I think a lot of us struggle with sleep the night before a marathon or ultra . The brain refuses to shut off until 10 minutes before the alarm is set to go off 😆 last 100 miler I slept less than 3 hours the night before, I don’t think this is uncommon.

[@cezarygumowski5147]

QD: Yeo im sleeping about 7-8 hours a day and sometimes i have time to nap and it helos me really well i wake uo refreshed and ready to go :)

[@QronoZ713]

I don't sleep enough. Couple days a week I'm sleeping 10+ hrs easy. That tells me my body want more sleep....

[@katis999]

I do like naps, they work for me...

[@urban2153]

My understanding is you get enough sleep when you are dead. Kidding. Agreed sleep is the #1 recovery tool and no I do not get enough for the same reason. Parent of young kids.

[@princessli2224]

I only get 6 hour's every night SETH.....never have 8 or more hours sleep ever since .

[@maxmandudi2902]

I'm trying to train for 5k, and I sleep 5 or hours a day on average. But there's times I get 9 hours.