Home > Fitness Training > Exercise Database > Beach > Sprints

Equipment Required: none, just yourself and a nice stretch of beach

Technique

1. Running in the sand is best done in bare feet.
2. Mark a start and finish line in the sand 20-30 meters apart
3. Crouch down facing the direction you are going to sprint
4. When ready, accelerate with long powerful strides to the finish line.
5. Repeat 5-10 times

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Key points to remember

• Warm up before any exercise program. At the beach, a run and some stretches is a good way to start.
• If it is sunny, don't forget to cover yourself up with a hat or some sunscreen. If it is hot, be sure to drink lots of water to stay well hydrated.

Alternatives

• You can change the starting position to lying flat, and start the sprint with a jump up and turn (see image).
• For a more demanding workout, you can do some repeated sprints, by shuttling up and back between the lines several times
• For a more intense workout, try sprinting up some sand dunes.

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Related Pages

• More fitness at the beach
• sand dune sprints
• sprint fitness test
• World Records for Speed