[bondiben]

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.

Cheers,
Ben

[BrianNSC]

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.

[bondiben]

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

[leyla@8020endurance.com]

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
Leyla

[Author]

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