Summer is a great time to hit the beach & change up your training with some challenging sand running. With the softer sand your legs work harder on push off giving you that characteristic leg burn. It’s great to mix up your training but avoid jumping straight
into long runs on the sand or you’ll pay the price. Because you push your toes into the sand your calves are in a more flexed position, compared to road running, so even a short run on the sand can have the calves feeling a stiff and sore afterwards. As with any new training stimulus build into it gradually.
Avoid running on a steep camber, or angle, on the beach. Try to find flat terrain to run on. If the beach is steeply angled all the way along, run from the water up the sand to the back of the beach and back so you get an uphill and downhill run, and the best of both the wet sand and soft sand running.
If you’ve been doing 100m or 200m sprints on the track or grass reduce the distance down to 60 or 80m sprints and focus on fast sprints with quick leg drive and high turnover.
Also vary your running with steady paced soft sand or wet sand running, short fast beach sprints and even some water running if you want an extra challenge. Running through shallow water is tough and jumping the little waves is like a hurdle session. This is great to do on long flat beaches & with smaller surf.
Ocean pools such as those at Bondi, Bronte, Coogee, Maroubra & Malabar are great location to do a cool down after a long road run too. Spend at least 10mins in the water and do a light swim or water walk as well as leg mobility exercises such as forward & back leg swings, and sideways leg swings to relax the muscles & joints and provide a light resistance to certain movements you’ll only feel in the water. Also complete the 1 leg turnover simulating the running stride and help the hamstrings & hip flexors.
For more summer training tips email us at run@outfithealth.com.au
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