Running barefoot in the sand has numerous benefits.....

1) It strengthens the smaller muscles in the feet and lower leg
2) Each contact time is around 60% longer than when you run on the road so your supporting muscles have to work harder
3) You get "grounding" benefits (check out the link for more info on this)
4) It's harder to hold complete form - perfect to simulate the end stages of a race when fatigue has really taken hold.

As always start within capacity - maybe only a few minutes once or twice a week, then build up duration over 3- 9months until you can run 30-45min using a mixture of soft and hard sand. This progression has to be individualised, always listen to your body. Sand running with push ups has became a favourite Monday morning primer session of mine #everfit #sandrunning #form #strength

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