This is the first year we all on the Limitless Team are running City to Surf. We’re excited, albeit a tiny bit nervous. None of us are devoted runners, we all come from different sporting backgrounds and it has been a long time since we’ve committed to training for such a distance (I for one have never run that far!!)

It’s only the beginning stages, and already one or two of us (okay me) are struggling with motivation in this cold windy weather we’ve been having. In addition to that, my toothpick-shaped calves have been struggling!! After last Wednesday’s road run, in which admittedly I did push myself, my calves were very, very fatigued and quite sore for days after.

Chatting together last week and comparing our training schedules, we noticed although our distances and routes were quite similar and appropriate… all of the sessions were on the same surface…the road. Was the continual running on this hard surface one of the reasons that my calves were so sore?

To change up my running surface this week, I made my way down to Coogee Beach and trialled a sand session. This session was fun and different but very challenging. Shortly into it, my heart rate was elevated, I was more short of breath than I would have expected and I could feel different muscles aching that I hadn’t felt during my road sessions (especially around my hips and lower leg). When I looked at my watch, I had only completed 20 minutes and I was shattered!

So why did it feel so different to my previous 20 minute road runs? Should I continue to make sand running part of my training schedule? And, what does the Science say about running on sand?

What is Sand Running

Sand running is a form of exercise that takes the simple act of jogging or running and adds an extra challenge. Instead of hitting the pavement or gliding on a treadmill, sand runners opt for soft, uneven terrain: sandy beaches, desert dunes, or even man-made sand tracks. This seemingly uncomplicated change in surface drastically alters the workout experience.

SOFT SAND RUNNING MAY HELP PREVENT INJURY, STRENGTHEN OUR LEG MUSCLES AND IMPROVE AEROBIC ENDURANCE.

Benefits Of Running on The Sand

sand running — SOFT SAND RUNNING CAN INCREASE LEG STRENGTH.

1. Higher Energy Expenditure

Beach running feels harder because the unstable and unpredictable surface of the sand requires our leg muscles to work harder to maintain balance. The softer surface also reduces the efficiency of the work that is being done. This combination of increased work and reduced efficiency leads to more energy being expended. In fact, it takes 1.6 times more energy to run on sand compared to running on a hard surface at the same speed (Lejuene et al., 2008). Even walking on sand requires 2.1 to 2.7 times more energy expenditure.

2. May Help To Prevent Injury

Running on sand can be considered as low impact i.e. less stress on weight-bearing joints. A study by Griffith University, in Queensland, Australia, revealed that when you land on soft sand, the amount of time in which your feet sink into it is increased, therefore reducing the hits taken by your knees, ankles and hips upon impact.

3. Can Strengthen The Leg Muscles

Sand running can also be a way of building strength in the lower leg muscles. A study published in The Journal of Strength & Conditioning, showed that after a six week trial both calf and quad circumference increased significantly in sand runners compared to road runners over the same period. (Good news for my skinny little calves!!)

4. May Improve Aerobic Endurance

Although carried out on team sport athletes, a study in the Journal of Sport Science in 2014, suggested that substituting sand for grass throughout an 8-week conditioning programme can significantly increase the relative exercise intensity and training load, subsequently leading to superior improvements in aerobic fitness (athletes had greater improvements in VO2 max for sand versus grass).

And what about improvements in speed on the road? Well, there’s a lot of anecdotal evidence out there but further research is needed to identify whether sand training really translates into faster speed.

Either way though, I am convinced: sand running seems to be a great way to increase the intensity of training, without an increased impact on your joints and can potentially increase the strength of your lower leg muscles. Additionally it is a great way of injecting variety into your training schedule.I am going to try and do one beach session every week from here on in.

Tips for Running Safely

Running is a versatile exercise enjoyed by millions worldwide. Whether you're pounding the pavement or exploring the shores, there's always room for improvement. Here, we share a plethora of tips for running that will help you maximize your calorie burn, prevent muscle damage, and enjoy your run even more.

Choose the Right Terrain

Selecting the right surface to run on is essential for preventing muscle damage. Running on pavement is popular due to its predictability and smoothness, but the hard surface can lead to overuse injuries. On the other hand, running on the beach, particularly on packed sand, offers an uneven surface that challenges your muscles in different ways. This variability can lead to an increased calorie burn as your body works harder to stabilize itself.

The Debate: To Wear Shoes or Run Barefoot

The decision to wear running shoes or run barefoot is ultimately personal. Running shoes provide support, cushioning, and protect your feet from sharp objects, making them ideal for running on pavement. They can help absorb the impact and reduce the risk of muscle damage and joint injuries.

However, barefoot running, particularly on softer surfaces like packed sand, has its benefits. It can strengthen the muscles, tendons, and ligaments in your feet, leading to better balance and proprioception. Just remember to protect your skin from the elements, including the sun, when going barefoot.

Pacing and Running Speeds

Another critical aspect to consider is your running speed. Varying your running speeds during your workouts can significantly improve your endurance and overall fitness. You might want to start with a warm-up jog, then alternate between high-intensity sprints and moderate-paced running. This kind of interval training can enhance calorie burn and increase your running efficiency.

Protect Your Skin

Whether you're running on pavement or the beach, protecting your skin from the sun's harsh UV rays is crucial. Wear lightweight, breathable clothing that covers as much of your skin as possible, and don't forget a hat or visor for your face. Apply a water-resistant, broad-spectrum sunscreen to any exposed skin before you start your run.

Here are some quick tips if you decide to follow suit:

If you’ve a previous history of foot or ankle injuries (plantar fasciitis, peroneal tendinopathy, recurrent or recent ankle sprain) talk to one of the physio’s at Limitless first. Call (02) 8970 9166 or visit LimitlessPhysio
Make sure to warm-up: Walk on sand for 10 minutes
If you are new to sand running it may be a good idea to begin your beach training by running at low tide, closer to the water’s edge (where the sand is firmer).
Use time not distance. Start with 15-20 minutes (you can intersperse running and walking) and slowly build up over time.
Replace your speed session with 100metre repetitions of sand sprints.
Running technique: Focus on short, quick cadence, keeping light on your feet.

Ps. If you can’t get to the beach try a grass/trail run. A great nearby trail run is directly inside the outer fence of Centennial Park (Approx. 8km distance).Enjoy!

Soft Sand Running: What are the Benefits?