Sand running: benefits and how to practice without getting hurt –

Did you know that the choice of ground for running can directly influence the demands of the muscles and structures of the leg as a whole? “Running on sand has a higher level of difficulty than on asphalt, since you need more stability on your foot due to the irregularities of the sand. In addition, the sand tends to be soft, making it impossible to push the asphalt,” explains the doctor Nemi Sabeh Jr.orthopedist and sports doctor.

If you’ve just started sand running training or already have some experience in this practice, check out the main benefits, as well as how to run effectively and without getting hurt.

Running on dry/soft sand vs. wet sand

In addition to asphalt, there is also a difference between choosing to run on dry sand and wet sand, which can proportionally impact the runner’s speed. “Caloric burning and muscle action are more intense on soft sand, so for most people, running on soft sand brings greater benefits and good results”, comments the doctor André Melilo, orthopedic doctor specializing in knee and foot. “In terms of difficulty, wet sand resembles the hardest ground, while dry and soft sand is softer, making mobility more difficult”, completes the doctor Sabeh Jr.

Benefits of sand running

With the help of a physical educator, so that he can set up individualized, short workouts and considering the limitations and goals of each one, the impacts and progressions can be positive for those who want to run. “Running on sand can lessen the impact on your joints and thus lead to greater muscle action and performance from the activity compared to running on asphalt,” says Dr. Melilo.

In contrast, Dr. Sabeh Jr points out: “I recommend running on soft sand to anyone looking for physiotherapy and rehabilitation. The uneven terrain provided by the sand requires a level of ankle stabilization when taking off, as well as the strength that the foot and calf musculature also need for this”.

Which footwear to use?

“On sand, especially soft sand, it is recommended to run barefoot or in minimalist shoes with very thin soles. Hard sand, when very hard, would correspond to running on asphalt, demanding appropriate shoes”, comments the orthopedic doctor, specialist in knee and foot.

Running time in the sand

As previously shared by the sports doctor, in order to avoid overloading the muscles of the feet and calf, it is not recommended to run for more than 30 or 40 minutes in the sand. “Before starting to run, it is essential to seek guidance from a physical educator, as well as to do specific stretches, regular workouts, pre-workout warm-up, follow a good diet and adequate hydration”, says Dr. Melilo.