Running on sand compared to other terrain

Snipsa

Hi all, just read this article that some of the runners (especially those that like to run on the beach or offroad) might find interesting.

Looking at what they say about energy expenditure, can someone that's run on sand with a hrm please tell me on average, how much more calories do you burn on sand compared to tarred roads?

Sand contains air gaps and
therefore provides a different
running surface to normal
ground. This study took
professional soccer players and
compared sprinting on natural
grass, artificial turf and sand.
Speed on sand was notably
decreased while ability to
deceleration is reduced.
Significantly, 30% greater
energy consumption was seen
to be necessary for sprinting on
sand. The author suggests this
may be a positive factor for
training as the instability of the
sand causes muscle contraction
to ensure joint stability and
reduce unwanted limb
excursion. Stiffness, and
therefore the ability to with
stand a strain was significantly
higher on sand. This indicates a
lower stress placed upon joints
and tendons. Furthermore, the
stride length was seen to
decrease on sand, while
frequency of stride did not. This
implies that there is less
overstretching experience when
sprinting on sand, again
reducing risk of injury.

From Gaudino et al.; Journal of
Science and Medicine in Sport
753 (2012) 1440-2440. All rights
reserved to Elsevier Ltd

thebigcb

Running on soft sand for long periods "can" injure you achilles

jofjltncb6

Running on any surface for long periods "can" injure you achilles

There. I fixed that for you.

(As for OP, I don't have an answer to your question...but consider this a "bump" so hopefully someone with the information will see your post.)

thebigcb

Whats on OP?

Mabohlale

My hubby is an ultra marathon runner (56 miles plus) and swears that running on sand is bad news for you.

cmcollins001

Whats on OP?

Original Poster or Original Post...the person or post that started the thread.

Mabohlale

My hubby is an ultra marathon runner (56 miles plus) and swears that running on sand is bad news for you.

Just reread the article and it does mention "sprinting" a few times ... so I guess a few sprints on sand could be good for you, but not going the distance.

thebigcb

I read a few articles that claimed running on soft sand can injure you achilles, moreso than other surfaces. Just to point out

And don;t "fix" my posts, leave that to the mods, good boy

AbbieZabba

I'm headed to the sandbox now

CarsonRuns

I don't have any data, only anecdotal evidence. Based on my experience, doing my easy run pace on soft sand made the effort feel like a hard tempo run. If I had to guesstimate, I'd say my HR was probably 30+ BPM faster than had I been doing the easy run pace on the road.

cwolfman13

It's definitely tough...I hated doing it when I was in the Marine Corps.

iplayoutside19

From some of the trail running I've done I've come across sand and it really slows me down.

But I don't have any numbers to give you. It makes sense though. Sand would spread the force from your foot strike over more of an area and you would get less propulsion from each foot strike. This would cause you to need for more of them, more force with each, and probably a combination of the two, to maintain your "normal" pace. All of which would engange different muscles.

BeachGingerOnTheRocks

To answer the question, estimate a 15%-20% added benefit from sand running close to the water on the packed sand, 30% if running in the soft sand. I run on sand all the time. Sprints and longer distances. My husband runs on the sand all the time barefoot. I wear shoes.

I don't run in the very loose sand, just the damp sand where it is more stable. Most of the research I've read on this indicates it is the softer sand that is more likely to injure tendons and joints. My joints and tendons are doing very well, and frankly, I don't get the knee, shin, or ankle pain I get from pavement running.

Added benefit, when I do run on the pavement, it is far easier.

Ultra marathons can have serious health consequences long-term. http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/

There's good and bad with every exercise. Do what you like.

jcstanton

I can testify that walking, running, or doing any type of vigorous exercise in the sand is MUCH more difficult than on a hard surface. My heart rate was much higher after a shorter period of time, my thighs, calves, and core muscles felt like jelly, and the tendons in my knees and ankles were on fire. I'd say it definitely has its benefits as PART of an endurance training routine, but I wouldn't recommend training only on sand and nothing else. I'm not an expert. That's just my opinion based on my own experience. Take it or leave it.

Snipsa

My hubby is an ultra marathon runner (56 miles plus) and swears that running on sand is bad news for you.

That's what I always thought (especially over longer distances) which is why I found this abstract quite interesting - and slightly contradictory to general beliefs. But I guess, as others have pointed out, they do specify sprints, which may mean it could be good for short distances but not for longer endurance type training.



Thanks for that "anecdotal evidence" Carson, that sounds like a fair guestimate to me

jcstanton

I don't run in the very loose sand, just the damp sand where it is more stable. Most of the research I've read on this indicates it is the softer sand that is more likely to injure tendons and joints. My joints and tendons are doing very well, and frankly, I don't get the knee, shin, or ankle pain I get from pavement running.

Yep. Meant to mention this, as well. I like to run closer to the water where the sand is firmer, and I walk where the sand is softer.

Mabohlale

To answer the question, estimate a 15%-20% added benefit from sand running close to the water on the packed sand, 30% if running in the soft sand. I run on sand all the time. Sprints and longer distances. My husband runs on the sand all the time barefoot. I wear shoes.

I don't run in the very loose sand, just the damp sand where it is more stable. Most of the research I've read on this indicates it is the softer sand that is more likely to injure tendons and joints. My joints and tendons are doing very well, and frankly, I don't get the knee, shin, or ankle pain I get from pavement running.

Added benefit, when I do run on the pavement, it is far easier.

Ultra marathons can have serious health consequences long-term. http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/

There's good and bad with every exercise. Do what you like.

Yah, I suppose if we all google long and hard enough we can find an article to prove that anything we do (or eat) is bad for us. :laugh:

dmpizza

What is the optimal tilt angle toward the water?

COME ON PEOPLE.....
Any day running on the beach beats the crap out of anything else you have going on.

jcstanton

To answer the question, estimate a 15%-20% added benefit from sand running close to the water on the packed sand, 30% if running in the soft sand. I run on sand all the time. Sprints and longer distances. My husband runs on the sand all the time barefoot. I wear shoes.

I don't run in the very loose sand, just the damp sand where it is more stable. Most of the research I've read on this indicates it is the softer sand that is more likely to injure tendons and joints. My joints and tendons are doing very well, and frankly, I don't get the knee, shin, or ankle pain I get from pavement running.

Added benefit, when I do run on the pavement, it is far easier.

Ultra marathons can have serious health consequences long-term. http://blogs.scientificamerican.com/observations/2012/06/04/ultra-marathons-might-be-ultra-bad-for-your-heart/

There's good and bad with every exercise. Do what you like.

Yah, I suppose if we all google long and hard enough we can find an article to prove that anything we do (or eat) is bad for us. :laugh:

I think this poster just meant that there are always drawbacks for SOMEONE with every exercise or dietary plan...what some people may think is the perfect way to train/eat, may not work for other people for one reason or another. It's up to us to decide what works best for each of us. She just meant that what is ideal for some, may not be for others. You have to weigh the negative against the positive and decide if it's worth trying or not.

1sisrat

I used to do summer sand soccer leagues when I was a teenager, running/playing in sand was killer. But, boy was i in shapre. Loved growing up on the coast.

fatboymax

As a beach volleyball player, running on sand has always been my choice instead of harder surfaces. In bare feet has always been my choice. I would go shorter disctances and feel like i got a better workout. all the little stabilizing muscles in your foot get a great workout. Once the indoor volleyball season starts i realize how much harder on my body harder surfaces are. I try to change up the terrains i run or workout on just keep my body guessing... that way i am ready for anything.

MissyJessy

im not sure how this directly translates but when working horses we prefer to work them in sand, because it is softer on their joints so much less impact but it forces them to improve their form (pick up their feet) and it helps build strengthen and tone with very little injury...

HOWEVER... horses that are NOT used to sand arenas are worked very lightly until they are used to sand and even then we still make sure their legs are wrapped to prevent any injury to allow them to build the muscle strength required for moving in the sand.

So like with horses im sure if you work to hard to early in a surface such as sand it could cause major injuries but if it is built up to its a great form of exercise because your body DOES have to work harder to move through it..

jofjltncb6

I read a few articles that claimed running on soft sand can injure you achilles, moreso than other surfaces. Just to point out

And don;t "fix" my posts, leave that to the mods, good boy

Welcome to internet forums. Enjoy your stay.

:flowerforyou: