- 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.
