Running barefoot on sand can help strengthen your feet and is a more natural way to run that is less impactive than running on hard terrain such as tarmac.
But don’t be fooled by the beauty of golden sand! It may look soft and inviting, but according to one study, running on sand requires 1.6 times more energy expenditure than running on a hard surface.
Putting the sand element to this article aside, running without shoes is said to have great benefits to the strength in your feet. Essentially running in well supported shoes is like having an arm in a cast for a month. When you take the cast off, your arm muscles will be weaker. It can be argued that this is why runners end up with so many injuries and long term joint problems after spending years pounding the concrete in shoes.
But why do this on sand ?
Sands provides less risk of damaging the soles of your feet compared to running on a hard surface as it is soft. The more cushioned terrain will send less shockwaves through your knees every time you take a stride which in return can help prevent long term injuries.
Take caution
If you’re new to sand running barefoot, you will suddenly feel muscles in your feet and legs that you have not used in a very long time. You will find that your feet will at first feel weak and therefore it is important to take things slow on your first few runs. It can take a while for your feet and legs to build strength which will help for faster and longer running, but after a while you will notice your feet and legs feeling stronger than ever before.
Warm up
It is easy to forget about warming up before excercise, I know I have been found guilty of not warming up or giving any thought to whether my body is prepared Before exercise. As with every workout it is important to warm up to prevent injuries and increase overal longevity in running. A warm up dosen’ t have to be any longer than five minutes long. Whilst warming up try to focus on using the muscles which will be targeted when exercising, such as your legs if going for a sand run. This will increase overall performance and help you to stay INJURY FREE.
4 top tips to increase performance
Dig your toes in
The best advice and technique in my opinion to improve sand running is digging your toes in. Aim to hit the balls of your feet with the sand and then curl your toes into it. This will help you grip the surface better and give you more control when on uneven sand.
Raise your knees
Raising your knees higher is a small adaptation to your running technique. This will help to prevent your feet from dragging behind and getting caught up on the uneven terrain. A good way to help with this is to imagine your stepping over small hurdles as your driving your knees forward with every stride.
Shorten your stride
A quick short stride will improve your speed and help to preserve energy. Your feet start to sink in the sand when running so it’s important to have a quick stride to alternate your weighted foot.
Posture
A strong solid posture with a straight back will not only make you look pro but will heighten performance. Keeping your upper body up right and tall will help your breathing. Allowing your lungs to suck up more oxygen and power your burning calves!
Hard or soft sand?
The harder the sand the easier you will find your run. This will cause less drag when digging your feet in. You can usually find hard sand on a beach where the tide has gone out. Although it may be easier to run on, be mindful of the sand right next to the water as this is often on a tilt or incline. Running on this can put excess pressure on on side of your body and in particular your ankles. Soft sand is a lot harder to run on for obvious reasons, however perfect for anyone who is wanting to challenge themselves!
Like always here at Feel Alive Outside, we love to hear your feedback. Please feel free to leave a comment below. Happy running !
