I just came back from a wonderful and much-needed vacation in Punta Cana, Dominican Republic. The white sandy beaches and clear blue waters were breathtaking. Being on the beach reminded me of a running tip I have used in the past to increase my workout. Running in the sand uses more power from your legs, especially the calves. If the sand is firm and wet, you can run in shoes, but barefoot running is even harder. Your toes grip the sand as you push off, working the muscles even harder than when running on concrete, a trail, or a treadmill. You can’t run as fast, but the extra muscle recruitment will make you feel the burn even faster.
Try warming up with a light jog first, then do intervals of fast/slow running or jogging/walking. Cool down with a walk, then do some light stretches to keep from getting tight. Try it on your next vacation. Make sure you hydrate appropriately, and preferably run in the morning hours before the sun gets too hot — your endurance will be greater when your core body temperature is cooler.
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