Running on Sand

       Running in the sand seems to be the way to go to build that Spartan stamina that athletes are looking for or to shed that weight for the average Joe. But why the sand? If you wanted to build stamina why not just run further, faster or with load bearing harnesses?

       Unlike concrete and urban environments the sand moves, your platform that you are utilizing is constantly moving. As you step forward the grains shift under the weight causing you to sink slightly into the sand and also shifts with the push off. This forces you to use more energy to move forward and use more muscles with micro contractions in the legs and core to stabilize your torso with the running motion. Also the stress on joints, tendons and ligaments is reduced. Since the sand cushions the blow to your connective tissue by increasing the collision time or the downward motion of the foot and stopping completely. Finally, running on the sand requires roughly one and a half times more energy than running on the pavement. Think of how your beach runs could supplement your weight loss or athletic goals by running more than you think you are running.  With this edge you could blow your pavement trained competition out of the water or surpass your goals because you are burning one and a half times more energy per run than your originally planned.

       But like all things the sand does come with a drawback, because of the moving surface you are more prone to injury in your ankles and stabilizing joints. If you’re not accustomed to running on moving surfaces, like sand, start off slow and work your speed up. Going all out and getting injured isn’t worth it, only experienced beach runners should try to sprint on the sand. Injures are the bane of success and achieving your goals. Stay safe but always strive for progress. 

By Andrew