Sand as a Transformative Element and its Advantages

The environment in which Beach Functional Training is practiced is not simply an incidental background, but an active and essential component of the training. The sand, the central element of this environment, offers unique characteristics that transform any exercise routine into a completely different and challenging experience.

Natural Instability

Sand is an unstable surface that constantly challenges the body's balance and stability. This constant challenge activates muscles that are often not used on solid, stable surfaces. The need to maintain balance and stability significantly improves core strength and overall coordination.

Additional Resistance

Walking or running on sand requires greater effort than on hard surfaces, due to the resistance that sand offers. Each step is more demanding, which increases the intensity of cardiovascular training and promotes greater caloric expenditure.

Low impact

Despite its challenge, sand provides a low-impact surface that is kinder on the joints compared to asphalt or concrete. This makes it ideal for people recovering from injuries or for those looking to minimize stress on their joints while training.

Connection with Nature

Training in a natural environment such as the beach allows for a direct connection with nature, which can have therapeutic and revitalizing effects. Exposure to fresh air and the sound of the sea can improve mood and reduce stress levels, promoting a more pleasant and mentally beneficial training experience.

Training Diversity

The natural environment offers variability and flexibility in training types. They can be performed from high-intensity exercises to sunrise yoga sessions, adapting to different training needs and objectives. This diversity keeps routines fresh and interesting, increasing motivation and commitment to regular exercise.

Related studies

Training in sand has several advantages compared to training on firm surfaces, according to various scientific studies:

Energy consumption

Running on sand requires about 1.2 to 1.6 times more energy than running on a firm surface. This is due to the instability and greater resistance of the sand, which forces the leg muscles to work harder to stabilize the body (Frontiers)​​ (EliteFTS)​.

Neuromuscular Adaptations

A study on junior handball players showed that plyometric training on sand resulted in significant improvements in speed and agility compared to a group that trained on a firm surface. Direction change times and speed tests showed notable improvements in the sand-trained group (BioMed Central)​.

Sand training increases activation of the distal muscles of the lower extremities and improves the range of motion of the hips and knees. This results in a general strengthening of the muscles of the feet and ankles (Frontiers)​.

In a study with beach soccer players, sprint performance and other physical performance parameters were found to be significantly improved when training on sand compared to firm surfaces (Frontiers)​.

Jumping Performance

A study with women's volleyball players found that sand plyometric training significantly improved strength and cardiovascular endurance compared to training on a rigid surface. Jump height and peak strength also showed improvements in the sand-trained group (MDPI)​.

In basketball players, sand training improved change of direction ability, sprint speed, and jump height compared to those who trained on a hard surface (MDPI)​.

Injury prevention

The soft, absorbent surface of sand reduces impact on joints, which can decrease the risk of injuries related to high-intensity training. This benefit is especially useful for activities such as running and jumping, where the impact force is considerably greater on hard surfaces (EliteFTS)​.

Muscle Activation

Running and training in the sand increases the activation of the distal muscles of the lower extremities and improves the range of motion of the hips and knees. This results in an overall strengthening of the muscles in the feet and ankles, which can be beneficial for individuals with mobility problems. about pronation​ (Frontiers)​.

Movement Efficiency

Although mechanical efficiency may be lower due to the lower reuse of elastic energy and the sliding of the foot in the sand, the benefits at the neuromuscular and cardiovascular levels can compensate for these differences, offering a more complete and challenging form of training (Frontiers)​​ (MDPI)​.