Does Running On Sand Make You Faster

Running on sand has always been a favorite pastime of mine. There’s just something about the feeling of the grains beneath my feet and the sound of the waves crashing in the distance that makes me feel alive. But aside from the sensory experience, many athletes and fitness enthusiasts swear by the benefits of running on sand when it comes to improving speed and performance.

So, does running on sand really make you faster? Let’s dive deeper into this topic and explore the science behind it.

The Science Behind Running on Sand

Rather than running on a hard and unforgiving surface like concrete, running on sand provides a more challenging terrain for your muscles and joints. The uneven surface of the sand forces your body to constantly adapt and stabilize, engaging more muscles and improving your balance and agility.

When you run on sand, your foot sinks slightly into the soft surface, which increases the time it takes for your muscles to contract and push off. This longer contact time with the ground can help improve your running form and increase foot and ankle strength.

Additionally, running on sand requires more effort due to its unstable nature. As a result, your body has to work harder to propel forward, activating different muscle groups than those typically used on a firmer surface. This increased muscle activation can lead to greater power and speed when running on a solid surface.

The Benefits of Running on Sand

Aside from the potential improvements in speed and agility, running on sand offers a range of other benefits.

Low Impact

One of the most significant advantages of running on sand is its low-impact nature. The soft surface of the sand absorbs more shock and reduces the impact on your joints, which can be beneficial for individuals recovering from injuries or looking to minimize stress on their bodies.

Improved Proprioception

Running on an unstable surface like sand enhances your proprioception, which is your body’s ability to sense its position in space. By challenging your balance and stability, sand running can improve your body’s awareness and coordination, ultimately enhancing your overall athletic performance.

Variety in Training

Adding sand running to your training routine can provide a welcome change of pace and help you break through plateaus. The different muscle recruitment and increased effort required can challenge your body in new ways, preventing adaptation and promoting progress.

Considerations and Precautions

While running on sand has its benefits, it’s important to approach it with caution and take appropriate precautions:

  • Gradually increase your mileage on sand to avoid overuse injuries.
  • Wear proper footwear with good arch support and grip.
  • Stay hydrated, as running on sand can be more fatiguing than on a solid surface.
  • Be mindful of the tide and avoid running on wet sand, as it can be more challenging and increase the risk of slipping.


So, does running on sand make you faster? While the science behind it suggests that it can indeed improve speed and performance, it’s important to remember that it’s not a magical solution to becoming the next Usain Bolt. Running on sand should be seen as a valuable addition to your training routine, providing variety and additional challenges to help you become a stronger, more well-rounded athlete.

But beyond the physical benefits, running on sand offers a unique and enjoyable experience that connects you with nature and allows you to fully immerse yourself in the joy of running. So whether you’re chasing speed or simply seeking a change of scenery, give running on sand a try and see how it adds a whole new dimension to your fitness journey.