In todays episode, i want to talk about the advantages and disadvantages of running on sand. The truth is there is one big disadvantage for running on sand. Dont know what it is? Well then lets cue the intro and find out!!
Howdy folks and welcome back to another episode of Feet&Co, where I make teach anything and everything about foot health in a fun way. Today's episode comes from the beautiful city of DaNang, central vietnam.
Ok. I often preach that our feet should be walking, running and moving on the natural surfaces such as grass, dirt and sand. However, in the man-made cities we are moving more on hard solid surfaces which can be detrimental to our body structure.
Sand walking and running is a favourite of mine. So let me list the positives :
* Very low impact on joints exercise
* Increases the activation of multiple muscle groups in foot and leg
* It's relaxing
* Improves proprioception - meaning the bottom of the foot which is normally subjected to sitting on smooth pieces of fabric can now sense surface changes, sense anybstimuli, recognise uneven surfaces therefore improving the awareness of the surface and helping u improve ur balance
* It is shown to burn more calories
Now the biggest disadvantage of running of sand is that it can alter your running technique. This applies to those who run recreational and for pro runners such as sprinters and long distance runners.
When running on athletic tracks or road running, our body should be moving with:
* An upright head and torso aka running tall
* Hips in alignment with your straight torso to reduce hip forward tilt and stress ur lower back.
* Feet striking the ground from midfoot for long distance runners to forefoot for sprinters
Increasing ur running time on sand means that you're changing your running technique primarily in the head, trunk and feet as mentioned before. As well as that your full horizontal driving force to gather speed is changed as your foot slips backwards in the soft and deforming sand.
Now when youre running on sand, this is what happens:
Your torso greatly leans more forward and hence your head tilts forward too
Your hips which are your centre of mass for balance sit lower as your trunk tilts forward
Your feet end up sitting or digging deeper into the sand as it deforms as you foot strike the surface making it harder to reach normal training speeds.
How is this a disadvantage? Well if you think training on sand several times a week to prepare you for an upcoming fun run, sprint race, half or full marathon then you're mistaken.
The biggest disadvantage is that sand running can change or worsen your road or track running technique.
Which is not ideal repetetive trainibg to prep you for a big race.
If u want fitness- sand running ROCKS
Rec runners - add sand runnjng : 1-2x week
Racers and Pros - add short spurts of sand running 1x week during co.petitive seasons. During the off season, run more on sand to inprove ur aerobic capacity.
If you have any questions and comments, please pop them below!
I want to thank you again for joining me, I hope the content was good and the information was fun to watch.
And remember folks, Walk Smarter Not Harder. I’ll catch you on the next video!
Cheers
WALK & RUN SMARTER NOT HARDER
P.S. I've just released my latest Ebook called
"A BRIEF SURVIVAL GUIDE FOR WEARING HIGH HEELS"
DOWNLOAD NOW FOR FREE! goo.gl/7aUJau
P.P.S. Here's that Kid's Feet article I wrote:
triumphinstitut....
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