How To Run On Sand | Beach Running Training And Technique

The beach is a great training venue, but running on sand can be pretty brutal. In this video, we're going to be giving you advice on how to run fast through the sand, as well as some pointers in how to use the surface in your training.

Running can be tough. Put it at the end of the swim and the bike and it becomes pretty challenging. Imagine doing some of that run through deep, soft sand when your legs are already hurting... well that can be pretty brutal. But, adding a bit of beach running into your training would help massively for race preparation as well as benefitting your running overall.

In this video, we're gonna be giving you tips on how to run on sand, how you can incorporate beach sessions into your training along with the benefit of these workouts. The beach is a cracking training venue, as it helps strengthen your lower legs, as well as reducing the impact on your joints. But it is tough, so we recommend building your training up slowly so you don't risk injuring your achilles or your lower legs.

What experience have you had of beach running?

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends 👍

Watch more on GTN...

Music: Epidemic Sound
Beats And RnB 4 - Merlean
Hostile Takeover 7 - Jan Chmelar
Night Walks - Aiolos Rue
Now We Do It Again (Instrumental Version) - Martin Hall
Warren - Netzy

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between.

With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:

How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week

Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.

Welcome to the Global Triathlon Network.

Thanks to our sponsors:

[gtn]

Running on the beach or running on the road... which do you prefer? 🏃

[PPCSI]

Just did a 5.5 mile run on soft sand in less than a hour. No joke ! Great workout

[whatchamacallit]

I started running on the beach when I got tired of being chased by big dogs in neighborhoods. The air at the beach is much cleaner and my knees take less beating than running on pavement.

[danielfisher]

Good for keeping the muscles around the ankle strong and healthy. Best to do long slow runs on the dry soft sand

[Minji]

Thanks for posting this 🙏. I have just started running on the beach and this was very informative..

[liambarber]

Would you recommend a road cyclist use beach running as cross training to help build the different muscles, while keeping the damage on the joints minimal?

[PoppaWeathermakerAOL]

My wife and I do Long Beach New York Beach. Superior sustained Heart Rate (vs the Boardwalk). I prefer the dry sand and my wife prefers the wet sand (with sandals). On the way back we take off the running shoes and use water shoes, barefoot or sandals in the wet zone. My wife calls it therapy. It's like ICING YOUR FEET (she has plantar fasciitis ). I have herniated disks, sciatica/ radiculopathy and a bad right knee but i find that i can still lightly jog in the sand (recent exacerbation ~ 1 month). LOW IMPACT. There are shoe covers or plastic bags you can use to keep out the sand from your shoes with some success. Good Luck. Enjoy. Superior workout.

[Kettvnen]

im at the beach rn and my calves burned after running about 6km on the sand haha, definitely a great workout for my legs and my legs are already pretty strong

[lisapet]

2:52 at high and low tide you might get cut off for fishing.

[MattDion]

Good suggestions! I liked the music choices in this one.

[florcedillo]

Do you have any suggestions for me? I'm going to put a sand 👣 track/ trail in my back yard.

[bobclark]

78 years old you run with a stick behind your back you oxygenate 70 breaths per minute you do this for 2 hours Barefoot in the sand you don't wear shoes

[vipinotp]

My target is to run in beach sand for 1 hr with a load of 10kg

[DhanushkaKarunarathne-idsy]

Hi I have one question. Beach is quite salty. My question is whether the saltiness may mess up my good running shoes ? Also Hearher Fell, pls share me your contact details to contact you. Tks for all updates and ingredients. Best wishes .

[csjudgement]

I am here because one of the police academy test is to run on sand while carrying a 7 kilo ball under 33 sec

[bobclark]

78 years old bare feet in the sand 2 hours everyday at Lake Gate Park you people do not know what you're speaking about oxygen rate is 100 breast per minute for 2 hours I run into sand everyday for 2 hours at League Gate Park on the island of Kauai barefoot no shoes you folks have no idea what you're speaking about

[noahtakestheworld]

I just did a beach run VLOG. Check it out because I used these techinques!!

[bobclark]

You'll run 70 steps per minute sure this step and you Pace it in a quicker motion like chopsticks

[eddyx]

But won't you get sand in your shoes? I hate that. I'll take my shoes off before I reach the beach, sit down, brush them off, socks and shoes, and run on a hard surfaced beach during low tide.

[bobclark]

You don't need a Long Beach scribe at a figure 8 in this and now running the figure-eight for 2 hours give yourself a straight away now try to run in the sand for 2 hours without stopping you folks have no idea what you're speaking about you have no idea what you're speaking about