Footprints
I N T H E SAND
BY JOCK CAMPBELL
Key components of being a good soft sand runner
T
he attributes I have found successful at the elite level
of sand running are pretty clear and don’t involve too
much rocket science. Whilst not all of you are wanting to
become elite, these facets can all be improved upon in all
of you which will make events like the Bondi Barefoot and the Jock
Athletic Running Festival far more enjoyable and make you faster.
Let’s not forget that summer is around the corner and this will also
help you get closer to that summer body that pehaps you desire.
Below are some key points I work on with my athletes to help
them achieve their best:
Light – the lighter the athlete, the better! As sand is a soft surface
and a big part of the technique is to get out of the sand, the lighter
runners find it far easier. This means low body fat levels and lean
but powerful physiques work best. For you at home the intense
training for sand running will help reduce some of this bodyfat,
and far better if you combine this with a healthy eating plan. For
best results you may need to see a dietitian.
Work with the sand. Running technique is slightly different
technique on the sand; the foot lift out of the sand should be a
major part of technique training. This is easy to say, but harder to
do, the more you run in soft sand, just like swimming, the more
efficient you will become.
Tracks. Running in other people’s footprints or car tracks is a smart
option if you’re not out in front. Why? The sand is compressed
down and provides a firmer surface to push off from. Don’t rely
on this for your entire run though, make sure you practice both
running in your own sand and running in others’ footprints, both
are learned skills!
Conditioning. Like any race you need to be conditioned to be
strong throughout the entire race distance. In your training you
should be aiming towards this. Some of you may just want to
complete the run without stopping, others to smash a PB and a
few of you will be wanting to win. Your training should reflect this
with a gradual build up, specific training that includes at least 1-2
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sand runs per week in an overall plan which includes 4 running
sessions per week. Research has shown a large improvement in
performance from 3-4 conditioning sessions per week, but not a
great deal between 4-5. For the majority of the weekend warriors
out there 4 sessions per week is a great option and for those
wanting to be the best 6 days a week training is what you require.
Tactics. This is an interesting one, if you don’t have the right
condition, forget about tactics. Get in the best physical shape you
can, with consistent and specific training, with a well-trained soft
sand technique and then you can work on some tactics. Without
this you are hoping for the best. You need to be on the start line
knowing that you’ve done all the hard work you can, feeling fit, fast
and confident and that the training you have done has prepared
you for how you wish to run the race. If you’re not fit enough to
keep up with the front guys, no tactics are going to save you. You
want to be on that start line knowing your plan, having practiced
every facet of it in training and having the physical weapons to be
able to pull it off.
We’ve all done it, standing on that start line and being unsure of
how we’re going to go, it’s not a great feeling to have. Prepare
well, no matter what your level and you’ll enjoy the day and your
result.
Take home messages:
1.
Get lean
2.
Practice on the sand regularly and focus on the
technique
3.
Practice running in footprints and car tracks
4.
Get fit for the race with specific training: 4-6 sessions per
week if you want to do your best
5.
Practice your race tactics in training
6.
You don’t get what you want in a race, you get what
you deserve.
About the author: Jock Campbell is a Level 4 IAAF Athletics
Coach, the first ever SLSA Performance Coach (Beach Events),
Coach of over 12 Australian Champion Beach Runners and 5
World Champions, 2017 SLSNSW – Coach of the Year and is the
current International Surf Lifesaving Masters 2km
World Champion.