How Elites Run Fast on Sand

Running on sand is one of the toughest surfaces for runners. Soft sand increases energy cost, changes your stride mechanics, and can quickly spike your effort if you approach it the wrong way. In this viewer-requested video, Chris and elite trail runner Vlad Shatrov break down how to run faster and more efficiently on sand. We look at three common beach running scenarios: running along the tide line, firm compact sand, and steep soft sand inclines. Using simple demonstrations and practical coaching tips, Vlad explains how surface selection, cadence, stride length, and effort management can make running on sand easier and more efficient. Whether you're training for a beach race, a coastal ultra, or simply running on sand during training, these tips will help you handle soft sand, steep beach camber, and changing tide conditions with far less effort. 📌 Chapters 00:00 Intro 01:31 Checking Tide Times 02:40 Running Along the Water 04:04 Manage Your Effort 04:34 Running on Hard Sand 05:48 Soft Sand Inclines 📺 Related Videos Vlad’s Sand Marathon https://youtu.be/bk7Td3PL27k Simple Post Run Strength Routine https://youtu.be/hfu7vd97EjQ 🏃‍♂️ Follow Vlad Strava https://www.strava.com/athletes/12387974 Instagram https://www.instagram.com/vlad_protrailrunner/ 🎥 Follow Chris Strava https://www.strava.com/athletes/28291087 Instagram https://www.instagram.com/chrisbeavon/ 🎬 Follow RunLab Media Instagram https://www.instagram.com/runlabmedia/ 📩 Business enquiries info@runlab.media