sand running

It's exactly what it sounds like; running in the sand. Sand, mud, dirt, grass and trails are excellent training surfaces. There are so many benefits to running in this type of terrain: They force you to run slower for the same heart rate, lower risk of injury (because high running intensity is the second best predictor of injury), and your back and shoulders get a workout because you have to maintain balance.
Click To Enlarge. Sand Running Forces You To Run SlowerFor The Same Heart Rate.
The closer you run to the water (if the sand is near water), the more firm it is, so this is where beginners should start. As you've mastered that part, slowly start to move away from the water to the more shifty, less stable sand.
Click To Enlarge. Beginners Should Start Closer To The Water.
The downside of this is that it's possible to get skin problems on your feet such as blisters developed by friction with sand. There are possibilities to have some skin cuts and bruises from small stones hidden in sand as well.