There are many benefits to running, especially when the view is the beautiful atlantic ocean, with its warm sand and sunshine. For those of us who not only love a good workout but an amazing view the “BEACH” is where its at! Although temperatures/ climates may vary due to the beach in your area, what does not change is the hard work and sweat your planning to endure when you set your sights on a beach workout. The sand is the ultimate training device! (bare feet or running shoes).

BEACH BENEFITS:
- strengthens ankles, feet and allmuscles below the knee
- develops strength in hip flexors and creates unison between major pump muscles in legs, arms and hips (*with bad technique the beach can be harmful to running mechanics)
- running in sand requires the runner to generate more force.
- reduces impact related injuries & good on joints.
- works on full range of motion for all muscles in feet
- stress relief
* Running bare foot can be dangeous if on a non-santiary or debree filled beach!

As an athlete what i can say for the beach is that its a BEAST! If you’ve ever done workouts in a 300 ft sand dune canyon or done quarter mile sprints in sand that feels like your running in place you know exactly what type of “beast” im describing. If accessible, the beach should be just as regular as the basketball court or whatever type of offseason cardio you choose. The development of power and explosiveness are big in the world of beach training and the risk for injury greatly decreases. Working out on this give-and-take surface stimulates muscle response and burn (the building of lactid acid) in areas of your legs that is unmattched by any equipment. So whether you live by the beach or you need to take a vacation dont forget to TURN-IT-UP in the sand this offseason!

WORKOUT #1
– Choose a distance to start at that takes you about 2 – 4 miles total (there and back)
- Run on the softest part of the sand…
- Sprint/Stride the last 200 yards steadily trying to increase as you finish
- At the halfway point and rest after the first run 1 x 300abs (in 4 mins)
-REST 5:00 MINS after completion of abs (focus on breathing and strecthing tight muscles)

WORKOUT #2
– 12 sprints (up hill or in soft sand area)
-25 yrd distance
-1st set 6 sprints (75% of max speed) focus on form and technique
-REST 2:30
-2nd set 6 sprints (90% of max speed) focus on power and finish
– 2x max-out “PLANKS” (all directions) (shoot for 2 min holds)
- STRETCH & BREATHING