Personal trainer, Tavia Ambler

Sand running is a great workout for the cardiovascular system. It also aids in the development of balance and strong core muscles.

Sand is uneven, so it is important to concentrate on the stability of ankles, knees, hips and the lower back. This is achieved by contracting your abs, which supports the lower back and strengthens the core. Sand running also puts more pressure on the calf muscles (sore muscles after a session is normal).

Athletes should not just do sand running alone, but incorporate it into their fitness regime once or twice a week. The below workout incorporates sand running with resistance training (which can also be done on the sand/beach), making a great routine for both running fitness and general body fitness.


  1. Set up a shuttle run course by placing 4 cones 20 metres apart in a straight line.
  2. Warm up by jogging to the first cone and back, second cone and back, and third cone and back.
  3. Increase speed so that you sprint on the way to the cone and jog back. When the body is warmed up, increase the speed and sprint the whole way (to and from each cone).
  4. Set up a circuit on the sand, or otherwise on a nearby path. Complete 1 minute on each station: push-ups, squats, dips, lunges, step-ups and crunches.
  5. Back to the shuttle run: repeat steps 2 and 3.
  6. Back to the circuit: repeat step 4.
  7. Cool down with a walk, followed by a 10-15 minute stretch.


    • Sportsmart

      Hi Mark,

      Thanks for your feedback on our blog. We are pleased you have found our information valuable and hope you continue to enjoy reading our posts.

      Yours in sport,

  1. Mike

    You got a really useful blog I have been here reading for about an hour. I am a newbie and your success is very much an inspiration for me.

    • Sportsmart

      Hi Mike,

      Thanks for your comment – we are glad that our blog has inspired you and hope you continue to find it useful.

      Yours in sport,

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