- Running can be tough.
Now put it at the end of the swim and the bike
and it becomes pretty challenging.
So imagine doing some of that run through deep, soft sand
when your legs are already hurting.
Well, that can be pretty brutal.
But adding a bit of beach running into your training
would help massively for race preparation.
As well as giving your running and overall benefit.
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So in this video, we're gonna be giving you tips
on how to run fast through the sand,
as well as some pointers in how to use it in your training.
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The beach is a cracking training venue,
as it helps strengthen your lower legs,
as well as reducing the impact on your joints.
But it is tough,
so I'd recommend building your training up slowly
so you don't risk injuring your achilles or your lower legs.
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First of all, key points.
Try to run on the balls of your feet
and spread your weight as much as possible.
Avoid landing on your heels or running on your toes,
as that's what dig your feet into the sand.
Try to get your posture tall and your eyes looking ahead.
Then have a gentle lean forward coming from your ankles.
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Imagine you're stepping over small hurdles,
you're driving your knees forward to keep that momentum.
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Pace yourself.
If you see a beautiful stretch of long, white sand,
it's easy to get excited in the first few beaters.
But running on sand is harder than you might think.
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It's a good idea to shorten your
stride when you hit the sand.
Increase your caters and focus on keeping your feet quick
and light as it will help you skim across the sand.
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Okay, so we've covered how to run fast
and efficiently over the sand.
Well now it's time to look at how
to incorporate it into your training.
Now you might well think that you
can run further and longer on sand.
Because admittedly, it is less impact on your joints.
But be aware because it is a lot more effort
per metre than running on trails or road.
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If you usually run in trainers,
then continue to do so when you're on the sand.
As tempting as it is to run barefoot with
that lovely feeling of the sand underneath your feet,
it will let you take your feet and legs
a long time to adapt to this.
So stick with your trainers.
If you have a choice, find some
without too much of an open mesh.
And I'd advise wearing socks 'cause it will reduce
the chance of blisters from the sand frictioning.
Go for something a little bit longer so the sand
can't get in the top quite so easily.
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Sand varies.
The wet sand closer to the shoreline
tends to be more compact,
which is ideal for concentrating on your running form,
including drills into your session.
But just note, there's pretty much always a camber
so make sure you run the same distance out
as you do back to evenly work your leg muscles.
And if you do decide to go for a nice, long run,
just check the tide time
'cause the last thing you want
is getting cut off by the high tide.
When it comes to the soft sand,
you can automatically lift your knees higher
and it will encourage you to drive your elbows through.
But be aware that every foot placements
gonna be slightly different
due to the uneven surface and the fact
that the sand moves away differently
under your feet.
So it's gonna be working those intrinsic muscles
in your feet and legs much more.
So keep your run shorter to start with.
Running on sand is great for your fitness.
Just build it up gradually to prevent any injury.
And if you do have any dunes nearby,
use these for hill reps,
as you'll get a great intense workout
in a really short space of time.
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As always, finish your session with a warm down.
Now this is the time that you get to take your shoes off
and you can enjoy that feeling
of the sand between your toes.
It's also a perfect way to help stretch your calves out
and those small intrinsic muscles in your feet
that have been working so hard.
There's no denying it,
running on the sand is tough,
but is equally rewarding.
It's great for your balance and your propier section.
So if you can, add it to your training.
It would be a real benefit.
If you wanna catch more videos from GTN,
then just hit the globe to subscribe.
And if you want to see our investigation
into bare foot running,
there's a video on that just here.
And if you want to see a triathlon-style beach-style entry,
there's a video on that just here.