Walking on the beach feels much more intense than walking on grass. What effects do soft surfaces have on your workout?
Asphalt is a stiff and unyielding surface. Concrete is even stiffer and harder. Grass, soft trails, or sand, on the other hand, are very yielding. As a result, the amount of time your foot stays in contact with the ground on soft surfaces can be up to three times longer than on hard terrain.
The cushioning effect of soft sand is four times greater than that of grass. This means that the strain on the joints and leg muscles is much lower when training in sand. Training in soft sand also leads to a higher heart rate and oxygen uptake.
The muscles in the lower leg are more heavily loaded when running in soft sand. This is due to the extra effort needed to maintain stability while running.
Training on a different surface also has its downsides. Sprint training at maximum speed is not ideal in sand, since the top speed achievable on sand is much lower.
Training on a specific surface causes your muscles and balance to adapt to that surface. That’s why it’s important, when preparing for a race, to train on the same type of surface as the one used in the actual event.