Why Running On Sand Is Actually Better For You

Posted by Cariset on

When I was at the beach with my family last week, I kept seeing kids sprinting across the sand -- playing tag, running bases, etc. They made running on sand look effortless! In reality, running on sand requires about 15% more energy than running on a hard surface, which means you burn more calories and get a better workout. Another added bonus: It's easier on your joints (just make sure you're running on flat sand, not slanted). PLUS, you've got a view.

I tried this 30-minute beach workout and was sore the next day -- the mark of a workout well done! Give it a shot next time you're at the beach.


- Cara

30-Minute Beach Workout
 
Before you start, take 25-30 large steps from your starting point and draw a line in the sand. This will be your point of reference for the down-and-back portions of the workout. 

Warm-Up
  • Jog down and back x2
  • High knees down and back x1 
  • Butt kicks down and back x1
  • Run down and back at about 60% of your top speed x2 
  • Burpees x10 
  • Lateral shuffle down and back x2, facing away from the water 
  • Lateral shuffle down and back x2, facing the water 
  • Skip down and back x1
  • Run down and back at about 80% of your top speed x1

Workout
Start with:
  • 20 push-ups
  • 15 plank walks (alternate high plank to elbow plank and back - that's one)
Rest for 30 seconds and repeat previous two moves
  • Walking lunges down and back
  • 25 jump squats
Rest for 30 seconds and repeat previous two moves
  • Bear crawl down and back 
Rest for 30 seconds and repeat previous move
  • 20 toe touches 
  • 15 per side: plank knee to elbow (in high plank, bring your left knee to your left elbow, then right knee to right elbow)
  • Bicycle crunch burnout (keep going until you can’t do any more)
Rest for 30 seconds and repeat previous three moves
  • Sprint down and back twice, as fast as you can
You're done!

← Older Post Newer Post →



Leave a comment

Please note, comments must be approved before they are published