Fitness Training
It's time to lace up your trainers, grab the headphones and head for the beach.
Save it for the cast of Baywatch, sand isn't a surface most people go out of their way to run on. But believe it or not, regularly running on sand could change your performance for the better – not least when it comes to obstacle racing. But don't take our word for it.
Alexa Duckworth-Briggs, a running fitness coach for UK-based We Run Coaching, explains why beaches make an ideal training ground.
1. Sand running improves balance and coordination
"Sand moves when you land on it and this tests your balance and coordination skills. Your body has to make lots of last-minute adjustments to the position of your feet, angle of ankles, legs and hips to keep you moving forwards effectively.
As running is effectively standing on one leg at speed, the better your balance skills, the better your running. Training the stabilising muscles in your ankles and glutes can help injury-proof your running."
2. It tests your proprioception
"Running on surfaces that constantly undulate, really tests your awareness of your body in space and hones your skills in exactly where to place your feet for every step. It might feel challenging to start with, but as you practise your body will learn to more efficiently read the surface in front of you and adapt your foot placement and landing for each step. This can help avoid trips, falls and turning your ankle over in future."
3. Sand challenges your body in new ways
"Sand absorbs the energy from your stride, so you have to put more effort into your running. On a harder surface, lots of different structures in your legs act like elastic bands, absorbing energy as you land, then springing you forwards.
On sand, this spring forwards is lost into the sand moving below your feet – you'll be surprised how much ‘free’ energy you usually have moving you forwards when it's suddenly not there. The muscles have to work much harder to maintain the same pace, making it a great training surface to challenge your body."
4. It’s good for your legs
"Sand is soft underfoot, meaning lower-impact forces are travelling up your legs when you land each foot on the ground. Instead of pushing your landing weight straight back up your legs, the sand dissipates this energy. This puts lower loads on your joints and bones and can be a great way of mixing up your training with sessions that are lower-impact."
5. It wakes up your brain
"By asking different things of your body in training sessions your brain stays alert, your body is challenged and learns to become stronger and more adaptable. Running on lots of different surfaces, including sand, will make you a stronger and more resilient runner."
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