The impact of each running step is six times greater than one taken when walking, which is why many runners end up with tendonitis and other problems. The hard-packed damp sand near the water is a slightly impact-absorbing surface, reducing your risk for impact injuries. Running on soft sand will give you a great workout. Walking on dry sand requires about 2.5 times more energy than walking on a hard surface. Running on sand requires 1.6 times more energy than a firm surface.
Running on soft sand also challenges the leg muscles by activating balance muscles. Wear shoes for beach running to avoid abrasions, blisters and cuts. Be careful on soft sand: youll put some strain on the achilles tendons.