Soft sand running

Soft-sand running is great for your core muscles (your abs, buttocks and back), because your body has to work to stay stable as the sand moves underneath you.

Soft-sand running suits anyone with average fitness, although it's not suitable if you're injured or overweight, as the sand doesn't provide enough support.

Soft-sand running for beginners

• Don't do too much too soon. Running too often on soft sand, and in one direction, can cause hip, knee and ankle injuries.
• Since you'll be lifting your knees higher on the soft sand, you'll be working your legs more than if you were running on grass or asphalt.
• One session per week is enough: 80 percent hard sand work and 20 per cent soft is a good combination. Or just start with gentle walking.
• Wear good training shoes on hard sand and, as a rough guide, invest in a new pair every one to two years.

For further information
Contact your local surf lifesaving club or look into Ironman and Ironwoman competitions in your area at surfironmanseries.com

How to run on soft sand

• Your body weight causes you to sink into the sand, so for efficient soft sand running, try to stay light on your feet.
• As your foot hits the sand, don't go in too deep with your toes; this will make it harder work.
• Only use 75 per cent of your foot. Rather than letting all of your sole make contact, your heel shouldn't touch the sand.
• Don't run barefoot on hard, wet sand. It's worse for your body than running on concrete, and you could end up straining the muscles and tendons in your feet.