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Sand Sprinting for Quick & Effective Leg Development

Sand Sprinting is one of the most efficient ways to build up your legs.  This workout routine is quick, effective, and fun. However, be forewarned, you will be sore the morning after. Guaranteed! 

So, you’re heading to a sandy surf near you and would like to squeeze in a quick, effective leg workout.  Why not take advantage of the environment and get in some sand sprinting while you’re at it?

Anybody who has jogged on the beach is well aware of the many benefits. Running alongside crashing waves is not only therapeutic, but it’s also really good for whipping your legs into great shape.  However… if you’re really looking to pack on some dense, white, muscle-fibers on those legs you’re going to have to go beyond a light jog; you’re going to have to sprint!

The benefits of sand sprinting:

  • For starters, because you are sprinting, you can dramatically shorten your routine and get back to enjoying your time in the sun.
  • Your overall running power and speed will improve much quicker than jogging.
  • Due to the uneven terrain, sprinting in the sand recruits more stabilizing muscles, burns more calories, and gets the heart and lungs really revved up in the process. The benefit? Enhanced cardiovascular fitness.
  • Not only do your legs get in on the action, but your arms, back, and core also benefit from all of that ‘pumpage’ used to propel yourself forward.

Sand Sprinting Workowts!

Rookie:

  • Perform a total of 5 x 40  meter sprints closer to the surf (on wet sand) — allowing for 2 minutes of rest between each sprint.

Intermediate:

  • Perform a total of 10 x 50 meter sprints closer to the surf  (on wet sand) — allowing for 1.5 minutes of rest between each sprint.

Advanced:

  • Perform a total of 10 x 100 meter sprints away from the surf (on dry sand) — allowing for 1.5 minutes of rest between each sprint.

All-Star:

  • Perform a total of 20 x 100 meter sprints away from the surf (on dry sand) — allowing for 1 minute of rest between each sprint.

Workowt tip(s):

  1. It is important to warm-up and stretch for at least 5-7 minutes prior to beginning your sand sprinting workowt. Failure to heed this advice may lead to severe cramping or injury.
  2. Use a stick, person, landmark (etc.) to mark both the starting and end points prior to beginning your sprints. (1 meter ≈ 3 feet)
  3. Start slow. If you are not accustomed to running in the sand, it’s best to begin with the “Rookie” workowt as your legs (and feet) adjust to new terrain.
  4. Stay hydrated, especially if you are sprinting in hot,  sunny weather. Sport drinks (i.e. Gatorade) are especially good for keeping you both hydrated and energized throughout your workowts.
  5. Don’t forget your watch/timer, a decent pair of sunglasses, and some sunblock (if you are prone to sunburn).
  6. Always consult with your physician — assuring you are are healthy enough to begin any new, vigorous workout routines.

After completing your sand sprinting routine, treat yourself to a nice dip in the ocean. You’ll have earned it!