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Whether you live near a beach or your travels take you to one, running on the sand provides a soft running surface, and a nice view.Beach running in India has just begun gaining ground, with the Vasco Sports Club recently holding the Nautica Goa Beach Run 2014 — India’s first timed beach half marathon at Colva beach in Goa..
The event saw participation by more than 600 runners from Pune, Bangalore, Mumbai and other parts of India and also from abroad.
Dumbelled.com is here to guide you through your run on the beach that can be extremely challenging – especially if you run in deep sand.
Here are some beach running basics to help you enjoy your next jaunt by the sea:
REASONS TO RUN ON THE BEACH
1. Running on sand is a more intensive workout
When you compare running on sand with running on concrete in terms of calories consumed, running on sand is clearly a more intensive workout and you will burn more calories, as this type of workout is more difficult. Just try walking on sand and then walk on concrete; you will feel the difference. In addition, you may slip on sand and have to fight the friction; this will add to the difficulty of the workout.
Studies suggest that since an athlete has to push into the sand with greater force to go a certain speed, athletes who run on soft sand build more power at a given speed than they would if they were running on the road at the same speed.
2. Running on sand is better for your knees
The increase in collision time on soft sand also indicates that sand has less rebound than pavement, which forces the quadriceps, hip flexors and gluteus muscles to all engage more than they do on a normal run.
The harder the surface, the more wear and tear there will be for your knees. This means that running on sand is a better alternative for your knees, as this is a softer surface and also acts as a shock absorbent.
However, if you get a good pair of running shoes, you may protect your knees when running on concrete. Knee bands may also be advisable when you choose to run on concrete.
3. Running on sand can prevent injuries
Soft sand beach running without shoes forces the smaller stabilizing muscles in the knees, ankles and feet to work harder than on a normal road run. If an athlete gradually incorporates beach running into her/his regimen, the added strength of the stabilizing muscles may help to prevent common road injuries.
4. It is ideal for weight-loss
For those running to lose weight, beach running is a much better option than road running as there is an increase in work when running on soft sand. According to a study performed by The Journal of Experimental Biology, an athlete running on soft beach sand expends close to one and a half times more energy than an individual running on the road.
It’s safer too; the study concluded that landing on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities.
SAND WORKOUTS
1. The Zigzag:
• Run 10 minutes on the wet, hard-packed sand, gradually accelerating from a slow jog to training pace if you can.• Head to the dry, soft sand for a one-minute hard run (less than one minute if your breathing gets out of control).• Cut back to the firm sand for one minute of slow recovery running. Keep these zigzag patterns going until you’ve done five to 10 one-minute spurts.• Cool down with a 10-minute easy jog on wet-packed sand.
2. Sand-Hill Ascents:
• Run 10 minutes on the wet, hard-packed sand, gradually accelerating from a slow jog to training pace if you can.• Find a tall sand hill or dune that’s open to runners. Be aware that most dunes are protected by law so you may not be able to run on them. When in doubt, ask a lifeguard or park ranger, or look for signs that say, “stay off the dunes”.• Run to the top or until your breathing gets too hard to continue. Jog back down. Keep jogging around the hill until you’ve caught your breath. Do five to 15 ascents, depending on the height of the hill.• Cool down with a 10-minute easy jog on wet-packed sand.
3. Long Runs:
You can do all or parts of your long run on the sand as long as it’s low tide. You don’t want to run long in the dry, soft sand.
4. Tempos:
Tempo runs or goal race-pace runs can be difficult in the sand, even in wet sand that is packed well. Don’t expect to run your usual paces, but if you are fit enough and have experience running in the sand, you can come close to your normal tempo pace on a low tide as long as you don’t have to fight a lot of wind.
OTHER BEACH RUNNING TIPS
• Sunscreen is a must, as the sun’s rays beat down from directly overhead and reflect off the water.
• Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run, instead of that fireball in the sky blinding you.
• Try to avoid running between 10 a.m. and 4 p.m., when the sun is the most intense. Don’t forget to stay hydrated.
Running on the sand can provide a soft surface and beautiful view, and can be as challenging or relaxed as you wish. Following the above guide will ensure that you have a positive experience that will keep you coming back for more.
