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Sand Training Basics

Numerous studies and data has been compiled on the subject of running/training on a sand surface, to include barefoot versus non-barefoot activity. Industry data reflects that running in sand requires 1.6 times more energy that running on hard surfaces, which makes sand training an effective training tool.

On the sand: Barefoot training 


  • Stronger Muscles – The energy exerted particularly strengthens the foot, calf, quad, glute, and lower back muscles
  • Better Proprioception – Proprioception refers to the body’s balance, position, motion, and equilibrium


  • Increased risk of tibial tendinitis and shin splints
  • Stress on the ankle
  • Strained or torn muscles in the calf or gastroc (the larger of the two muscles that make up the calf)
  • Potential to injure yourself on shells, rocks and other debris (beach training)


Training on sand is a great way to increase your caloric output and incorporate a resistance training session to your workout routine. When going out on the sand/beach, it’s important to understand the benefits/risks. Although there are benefits to training barefoot, it would be a conservative measure to mix your sessions with and without the use of sneakers to minimize the negative effects. And remember, be sure to wear your ‘vipers when going out with sneakers to eliminate that annoying sand-in-shoe session!