Hit the beach running

As most of my clients are now jetting off around the world for a hard-earned summer vacation, "See you in September" is quickly followed by "What should I do while I'm away?"

"Go for a run on the beach," I say.

Back home in Melbourne, the beach was where we did most of our pre-season football training (I'm talking about proper football here — Aussie Rules). Forget Baywatch — running up and down those dunes for two hours at a time is not my idea of paradise. Though at least there was the ocean for a cool-down afterwards.

Running on sand is an amazing form of cardiovascular exercise. First off, there's less impact on your joints than there is running on pavements.

Though it's kinder to your back, knees and ankles, it's a tougher workout. The sand sinks and moves as you run, so it does little to help propel you forward. Because of this, your legs have to work that much harder to maintain forward motion. The core muscles also get more of a workout as they have to engage to maintain your balance and posture. The result is a greater overall workout for the legs and abs.

Apparently, it's 1.6 times harder to run on soft sand than on a hard surface. For example, running on pavements at a moderate pace burns around 900 calories an hour, compared to 1,200-1,500 calories per hour on sand. (Handy if your pre-holiday "Just grilled fish and salad for me" resolution didn't survive the temptations of the dessert menu.)

So if you like the idea of a morning jog down the beach with the sand between your toes, the wind in your hair and the sun on your back, give it a go. Aim for 20-30 minutes; you'll be surprised at how tough it is. No wonder Pammy and the Hoff could only do it in slo-mo.
David Higgins is co-founder of TenPilates (tenpilates.com)