running surface

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  • #18199

    Hey Everyone,

    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.


    thanks for the input, i do those things already i guess i was wondering if someone had figured out a corelating between surfaces,

    Leyla Porteous

    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.

    Happy training

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