I am doing a race with a very unique surface to run on SAND. Was wondering a few things.
Obviously there is a slightly different technique to running on sand especially soft sand.
How much of my lead up should I run on sand?
Any extra strength work for those events?
Roughly how much difference in time due you expect to see from say a normal surface, grass, pavement, ec.
Running on sand will really stress your calf and achilles tendons. In addition to some training on the surface, if it were me I would do some targeted strength work on those areas of the lower leg to prep.
Soft and unstable surface requires good core and hip stability along with ankle mobility.
Adding in a some course specific preparation is important – so doing time running on the sand will build up specific strength and form for that surface. Build up carefully and slowly on the sand.
In terms of time difference – I wouldn’t think there is any set formula for this. The fitter, stronger and more prepared you are for your specific running surface will determine the delta between surfaces.