Sand Running

Benefits of Sand Running

  • If you've ever tried running in the sand you understand how much of a work out it can be on your legs. This is why some trainers insist on switching up their athlete's sports training and incorporate sand-running into their workouts.
  • There is a pattern of trainers insisting on switching up their athlete's sports training and incorporating sand-running into their workouts. An athlete will burn more calories because they have to expend more energy pulling their legs out of the sand compared to running on a smooth surface.
  • Sand training has the following benefits

    a) Running in the sand offers maximum conditioning and strengthening of the lower legs.

    b) The instability of the sand allows for a greater range of motion in all biomechanical actions of the ankle. This leads to increases in strength in the associated muscles.

    c) The increase in proprioception and sensory integration of the lower extremities serves an advantage. Such an increase is a direct product of requiring the ankles to function through their full complement of kinesiological ranges.

    d) Increased activation of the core and low back musculature during sand training.

    e) Sand running also helps to improve an athlete's coordination and balance and this is great for agility training.

    f) It is suggested that athletes run on the firm sand near the shoreline to avoid injury.

    g) It is important that your coach and trainer understands the dynamics of how an athlete needs to position their body to run, the proper length of the run and the pace they should maintain while running. This will assist the runner in minimizing the injury.