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Exercising on the Sand: The Benefits of Sand Training


During the warmer months, there is nothing better than sinking your toes into the sand, but sand has more uses than just for relaxation. In fact, training in the sand is the perfect way to take your workout up a notch and give your body a challenge. While most think training on the grass or a track is the way to go, training in the sand has many benefits and can help push any athlete beyond their limits.

If you are looking for a new way to stay in shape and increase your fitness, learn more about the benefits of sand training.


  • Some forms of training can be hard on your joints and body, especially as we age. But training in the sand is low impact, so it doesn’t put as much strain on your body. Training in the sand applies resistance, yet it is able to absorb the impact, helping your ankles, knees, hips, and back.

  • Training in the sand not only can help you burn more calories when you exercise, but it also has an impact on the recovery process. While working out in the sand gives you more of a workout and forces your body to work harder, your recovery time will not be any longer. So you get the added benefit, but with less soreness.

  • When you train on the sand, versus training on a stable surface such as pavement or grass, you can double the number of calories you burn. This is because you are continually fighting for stability on the sand, whereas you don’t have to do this on the pavement.

  • Another benefit of training on an uneven surface such as sand is that it can improve your balance, strength, and help with control. It does this by engaging and working your stabilizer muscles, muscles you don’t utilize as much when you are on a stable surface.

  • Are you looking to have faster feet? Quickness and explosiveness is something that is desired by many athletes, and training in the sand is a great way to achieve this. Since your muscles undergo a heavier workload when you train in the sand, it can help improve your explosive strength and quickness.

  • Do you enjoy getting the most value out of your time and out of your workouts? If so, you should train on the sand. Because of the higher demands placed on your muscles, your body tends to tire out faster during sand training. So if you want to increase the intensity, give it a go on the sand.

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