Although training on a track or running on grass is probably the most ordinary form of training we know, training in the sand can have some excellent benefits which you never even thought of!

Sand training is a very unique form of training which can push even the most physically fit athlete to their limits.

Read below to check out some of the awesome benefits of taking your workout on to the beach!

Benefits of Sand Training

One of the primary advantages of sand training is that it is minimal impact on the body.  Unlike training on the road or even on a track, training in the sand does not wear down your joints at all.  In fact, it will help to make your joints stronger and more durable even!

Along with this, sand training requires an extra 1.6 times energy than solid surface running!  Meaning, for the same amount of “work,” you will be burning many more calories overall!

Sand training also helps to improve your quickness and explosive strength, since the muscles experience a greater workload when you are sand training.

Why Sand Dunes Training?

Based on a study to analyze energetic and biomechanical parameters of sprinting on sand surface (which is aimed at evaluating its impact on injury prevention, soccer training and recovery processes), it was observed that sand training can provide a platform for maximum performance for intensity sprints.

The effect of sand training was that sand provided for higher energy usage and metabolic power values, without having to reach maximum speed and occur the same amount of impact shocks as on a solid surface.

Even grass and sand are quite different in their composition.

Moreover, the differences could be biomechanical, and psychological.

Based on the results of research which compared the effect of sand and grass training surfaces, several discoveries were made in favor of training on sand more frequently.

Sand training sessions caused a remarkable increase in heart rate and the rating of perceived exertion, even if the workout was no different than a workout on grass.

It was also observed that no incidence of muscle damage was recorded, while the rates of inflammation and hemolysis appeared to be the same between the two surfaces.

It was therefore concluded that training on sand provides a greater physiological response, with no extra damage to the performance of the next day.

Basically- you can get more benefit, with less soreness.

The results of a study that was conducted to ascertain the difference between the effects of sand dunes running on lower limb kinematics and, the running speed of maximal effort and running on a grassy hill which has a similar gradient, revealed the following:

  • It is more demanding to run on sand than on grass, and this causes a reduction of the running velocity.
  • There is a significant increase in ground contact time and a reduction in stride rate when running on sand.
  • There is a reduction in running speed with sand dune running, and a reduction in the stride rate, stride length, and the thigh range of motion. This is an indication that your body will need to work harder to complete a hill sprint on sand.

As we see, running on sand causes less overall stress for your body than running on other surfaces, but it can help to improve your performance even more!

Benefits of Sand Dune Training

There are several benefits that you will derive from sand training, including:

  • When you are sand training, the dry sand takes between 20% and 60% extra energy than running on grass.
  • There will be improved maximal oxygen uptake by about 10% after 8 weeks of sand training twice weekly, when compared to training on grass.
  • Sand training has a low impact force which leads to less muscle damage, and subsequent soreness.
  • Training on sand improves overall running economy for sprinters and other athletes that require endurance, strength, and speed.
  • There is less stress on the joints when you engage in sand training exercises.
  • Sand dune training will increase your muscles resistance to fatigue.
  • Sand training helps to improve Anaerobic Lactate Threshold.
  • Sand dune training enhances mental preparation for difficult physical tasks.
  • Because your muscles will employ the services of smaller muscles in your body in a bid to maintain balance due to the unstable sand surface, you are able to develop most of the small muscles which are usually weak for most athletes due to inactivity. This leads to muscle balances, which will help you prevent potential injuries.
  • Sand training helps you to burn more calories, because you make extra effort in training and you engage more muscles.
  • You will enjoy a change of training routines and when you work out on the beach sand, and you can enjoy the beauty of the beach while training!

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