Runners

PHOTOGRAPH BY GALLO IMAGES/GETTY IMAGESJULY 2018 RUNNER’S WORLD 25``````Research backs that up. Studies haveshown that running on sand – especiallythe soft, dry sand that’s typically foundfurther from the water’s edge – willprobably lower your odds of impact-associated overuse injuries. In a small 2017study published in theEuropean Journalof Sport Science,for example, women whoran on soft sand experienced less muscledamage and inflammation than those whoran on grass. And a 2014 study publishedin theJournal of Sports Sciencesfoundthat the soft surface even reduced musclesoreness and fatigue.“With every foot strike, there is almostfour times less impact force on soft sandversus firm ground such as grass,” saysMartyn Binnie, PhD, a physiologist at theWestern Australian Institute of Sport andco-author of the latter study. “This is agood thing for reducing load through thebody,” he says. So when you need a lower-impact session but still want to get in ahard workout, sand is a great option.But there’s a flip side to every coin,and while running on soft sand makesyou less likely to sufer an impact injury,the chances of other injuries (such asa sprained ankle or tendinopathy) rise,says Dr Armin Tehrany, an orthopaedicsurgeon and founder of ManhattanOrthopaedic Care in New York City. Anuneven surface and constantly shiftingground are to blame, he explains; but aslong as you exercise caution, those are``````two factors that can alsoenhance your workout.“You’ll have to workharder [to stay balanced],and as a result, you willget a better workoutif you spend the sameamount of time on sand,”he says.In fact, a 2013study published in theJournal of Strength andConditioning Researchfound that running onsand forces your bodyto work at least 10 per cent harder thanit does on grass. Again, soft, loose sandis where you’ll score the most benefits,says Binnie, who conducted the study; buteven firm, packed-down sand can boostyour performance. “Firm sand near thewater is still about 5 to 10 per cent softerthan grass,” he explains. “[But] if youwant the big benefits, you need to aim forthe soft stuf.”So what exactly makes sand so special?Binnie says that when you run on firmground, less elastic energy – which isstored in your tendons – is absorbed, soyou don’t have to work quite as hard. Sanddoesn’t extend that courtesy. Instead, itabsorbs that energy, meaning you have togenerate more force with your muscles.Proof: a study published in theJournal ofExperimental Biologyfound that runningon sand actually requires1.6 times as much energyexpenditure as running ona firmer surface. Couplethat with the fact that yourhip- and knee-stabilisingmuscles are working nearlytwice as hard, accordingto a study published in theEuropean Journal of AppliedPhysiology,and you have arecipe for a higher heart rateand blood lactate threshold,says Binnie. Translation:your cardiovascular traininggets a boost without theadded stress of having to runfaster or further.Those aren’t the onlybenefits you’ll gain, either.“Running, especially onthe road or a treadmill, is avery uniplanar, repetitiveexercise, which can leadto muscular imbalances.Often the common weakest``````Always warm upand focus on theposterior chain(calves, hammies,glutes), which isactivated more onthe sand, Sperl says.``````Go slowly. Sand isharder to run on,so Binnie suggestsgiving your bodytwo weeks to adjustbefore increasingtime and intensity.``````Aim for time, notdistance, Tehranysays. That way,you’ll net a morechallenging workoutin the same numberof minutes you wouldcover on pavement.``````Focus on your form.Sperl points outthat the instabilityof sand will forceyou to shift forwardnaturally.STR IDE SA FELYlinks for runners are theglutes, hamstrings, hips,and ankles,” Sperl says.“By running on sandand challenging yourstability, you’ll start tobuild strength in theseareas, which can carryover to performancebenefits on the road.”Binnie notes that becauseof the diferent techniqueand range of motion usedon sand to combat the‘slip’ element, the jointangles around the hip, knee, and ankleare similar to those normally seen duringfaster running speeds on firm ground. Sotheoretically, he says, if you wanted toimprove your road-running time, thenincorporating sand running into yourtraining – specifically early in the season –can help augment training adaptations.That’s why each expert suggests addinga sand run into your routine on a regularbasis if you have access. (If not, hit thebeach when you’re on holiday.) Youshould, of course, be smart about it. Easeinto any new training technique slowly tominimise soreness and reduce injury risk.To go barefoot or not is a big question,and Sperl says the answer is often basedon preference and where you’re running.When staying close to the water, mostrunners wear shoes to protect their feetfrom crushed seashells or small rocks;those in softer areas usually go barefoot, sosand doesn’t fill their shoes. But Tehranysays you should think twice beforeditching your shoes. Keeping them onmakes an ankle and foot injury less likely,because the shoes act as an ankle stabiliserand provide elevated heel and arch supportthat your feet are used to, he explains.How often you hit the sand – and inwhich way – depends on your personalfitness and goals. Sperl, for example,turns to sand for added resistance duringshort interval speed sessions, whereasBinnie suggests doing long, slow runs onthe beach when you’re not gearing upfor a road race. “The greatest diferencein energy cost between sand and firmsurfaces occurs at slower running speeds,as you spend more time in contact with thesurface during foot strike,” he explains.So while doing those slower runs on thesand means you’re probably not movingany faster, you’ll be getting a better overallworkout. And show me the runner whodoesn’t want that?“If youwant thebig beneits,``````you need toaim for thesoft stu.”