Compare the Race in the Sand and on the Asphalt

In the summer, nothing better than keeping the practice of physical exercise in the day and running admiring the beach, feeling the waves beating on the feet. However, it will be that running in the sand is better than running on asphalt? According to the experts, the differences are many – the beach can take advantage of, such as requiring more of the musculature of the body, but, in other respects, it is the asphalt that stands out, by having a lower risk of injury, for example. Take a look at the pros and cons of running on the sand or on the street and choose your favorite scenario.

Compare the Race in the Sand and on the Asphalt 1

More energy expenditure in less time

In the sand: the energy expenditure while running on the beach is greater, since the ground is not compact as the asphalt. According to the personal trainer Adriano Coronato, São Paulo, this difference of compression – since the sand can be more or less fluffy – causes the body to have to spend more energy to adapt to the training.

In asphalt: the possibility of making route plans causes the asphalt is the best choice for those who want to run for longer without tiring. The regularity of the ground causes the body to adapt more easily to the race, spending less energy.

The work of the muscles

In the sand: the requirement of muscle is higher on the beach, on account of the irregularity of the terrain. “With these changes the ground, the muscles get stronger more easily,” explains the physiologist of sport Raul Santo, of UNIFESP. But, according to him, the effect also depends on the footwear. “Many people prefer to run barefoot on the beach, which can improve performance, but increase the risk of twists,” he says.

In asphalt: the race on the street does not require as much of your muscles and prompts the use of a proper shoes. This lessens very much the risk of twists, but strengthens less muscles.

Compare the Race in the Sand and on the Asphalt 2

Body awareness

In the sand: the balance and the ability that the person needs to perceive the space that your body occupies, are best worked out when the race is in the sand, mostly between the sand dunes, or changes in the very high of the ground. “In the sand flat, the body awareness and balance are also more worked, but not much more than on asphalt,” says the personal Adriano.

On the asphalt: “in This type of terrain, you will not get a result very significant in the questions of balance and body awareness, because of the high regularity of the soil,” explains Adriano.

Risk of injury

In the sand: The risk of injury increases considerably on the beach, despite the impact with the sand to be less, leaving the joints more protected. “In the sand more fluffy, the risk of injuring parts of the body increases even more and the training is extremely tiring,” says Raul Santo. For this reason, this area of the beach should be avoided by beginners or people who are with the muscles compromised.

On the asphalt: “Like the terrain is flat, the risk of injury is less, but the impact is greater on account of the terrain to be more hard,” says Adriano Coronato, who suggests the choice of a quality tennis to absorb this strong impact.

Compare the Race in the Sand and on the Asphalt 3

Income

In the sand: according to the personal Adriano Coronato, a beginner in the race ends up running less on the beach, as the ground requires more of our muscles. “This makes the pace much slower and the yield drops,” he adds.

On the asphalt: racing in the street, it is possible to develop better race, more control over the stride and improve performance. “It is recommended that a person who wants to run on the beach to spend time on the asphalt first, with less risk of injury and improves the physical fitness, “says Adriano.

To burn extra calories

In the sand: according to research in north american, it is possible to spend up to 60% more calories every 1.6 km run on the beach in comparison to the asphalt. However, according to the physiologist Raul Santo, the fact of the performance be lower in the sand can cause the caloric expenditure may also fall, since the run time is less – it all depends on the conditioning of the runner.

On the asphalt: “Although the energy expenditure to be greater in the sand, the performance increases when the person runs on the asphalt. This causes her to spend more time running, increasing calorie expenditure,” explains Adriano.

Racing in the rain

In the sand: after the rain, it is common for the sand to turn a kind of “mud”, even that more cute. According to the personal Adriano, this makes the land become more compact, making the race less of a strain. However, run on the nearest part of the sea continues to be more recommended even in this situation. In these cases also may be more advisable to run barefoot, so as not to dirty the shoes or even get “jammed” in the sand – but always taking care with the risk of injury.

In asphalt: the rain will make the asphalt slippery and full of puddles that can hide potholes and other imperfections of the street. With the floor wet, the runner need to do the movements at a slower pace, decreasing the performance. “If the route is too long, there may be blisters on the feet, a result of friction with the wet socks,” says Raul Santo.

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