Marathon Training – Running On Sand Dunes
Marathon training can be done is several ways, one popular workout is running on sand dunes. Many runners who are preparing for extreme marathons run on sand dunes, to get their body ready and fit for running on different terrains. Here we have gathered all the running tips on sand dunes, so you can make the best out of your workout.
Sand Dune Running For Marathon Training
Here is a professional advice by David Holt (author of running books) about sand dune running, and how it improves the speed and strength of the runner.
“Sand, mud, dirt, grass and trails are excellent training surfaces. They force
you to run slower for the same heartrate, giving you the main benefit of
altitude training. i.e. lower risk of injury… high running intensity is the second
best predictor of injury. Remember that half the purpose of 80 % of your
running is to develop a big pump and to maximize your bellows.
The heart and lungs don’t care if you are swimming, biking, or running at 10 minute
miles in 6 inches of mud. However, your running and biking muscles do need
some training at 1-2 minutes per mile (for running) slower than race pace, at
race pace and also at faster than race pace.
The trouble with deep sand is that it gets in your shoes. It can also mess with
your running form. But oh boy, the advantages:
It gives you a tough workout with very low mileage;
Your back and shoulders get a workout because you have to maintain
balance.” Read more…
David Holt has written a humorous book on running, you can find it here: Running Dialogue: A Humorous Look at How to Train … from 5K to the Marathon, Beginner to Expert.
Sand Dune Training Workout Benefits
Studies have found that running on soft sands demands 1.4 more energy than running on grass. This means the sand dune workout will be using more body muscles and heartbeats per stride than running on soft grass.
Running on sand dunes puts less stress on the joints than running on asphalt. Many runners who had knee problems turn to sand dune running, to get the same workout with less shock impacts.
Running on sands is resistance running as reviewed by The Sports Digest:
The Kenyan distance runners, always among the finest in the world, realize the benefits of hill training. Resistance training, strength work that utilizes the power of a resisting locality has many benefits- among them are the following:
- You get a maximum (anaerobic) workout without having to move at full speed.
- If the surface is soft you can go to exhaustion and even fall while trying your utmost to break through to a higher level of fitness
- Mental training toughness and even spiritual sport development can be combined with sand dune training-For instance, think of St. Francis, and try to go for the maximum. When we were attempting to break through physically and mentally we had an ultimate workout we called “Death by Dunes.” Read more..
Running Uphill Sand Dunes
One popular running workouts is running uphill sand dunes. This takes the best (worst?) of the two workouts into one tough running workout. Running on sand dunes requires strong quads to pull the leg up from the soft sands, the uphill dune requires strong thighs to pull you upward.
As you may have seen in the movie, uphill sand dune running workouts improves shoulder belt muscles, because you have to pump very hard with your arms to support the resistance of the sand dune and the uphill.
Read More On Resistance Training:
- Med Ball Exercise For Marathon Runners
- Uphill Running Techniques
- Mental Tricks For Uphill Running
- How To Run Downhill For Marathon Training
- How to Train For Marathon With a Baby Jogger
If you found this post interesting please share this sand dune running workouts with other runners.