2. Background to Subject
• Sand dune running is a common training method
often used in the conditioning phase of a program.
• Popularised by Percy Cerutti and Herb Elliot.
• Have been used by many amateur and professional
sporting teams during pre-season
training.
• Aerobic interval training
Herb Elliot following his coach
Percy Cerutti
3. Importance to Study
• Studies of past performances claimed to have
been enhanced by this method of training.
• The physiological and psychological benefits of
sand dune training is a vital component to
both a coach and the athlete in order to gain
maximum benefits.
4. Critical Evaluation of Research
• A study by Pinnington and Lloyd was
conducted of seven sprint based athletes.
• The study investigated the difference
between the effects on lower limb kinematics
and running speed of maximal effort running
on sand dunes compared to running on a
grass hill of similar gradient.
5. Critical Evaluation Cont.
• Data displayed that running on sand is much more
demanding than grass, causing a lowering of running
velocity.
• Ground contact time is significantly greater and stride
rate is significantly reduced when running on sand.
• The study proves this with average stride length values
of 1.77m and 2.67m for sand and grass respectively.
• Sand dune running causes reductions in running speed,
stride rate, stride length and thigh range of motion,
proving that the body has to work significantly harder
to complete a hill sprint on sand
6. Practical Applications
Example of sand dune sessions:
Various repetitions can be applied to a number athletes
by adjusting the distances:
• 8 to 10 repetitions over 40 metres (jumpers and
throwers)
• 8 to 10 repetitions over 50 metres (sprinters and
hurdlers)
• 8 to 10 repetitions over 150 metres (middle distance
athletes)
• 8 to 10 repetitions over 200 metres (long distance
athletes)
7. Practical Applications
• Sand dune training helps improve an athlete’s
running technique
• Teaches an aggressive arm & shoulder action.
• Safety Barrier
• Neuromuscular Benefits- Stride Length & Stride
Frequency.
• Metabolic Benefits-Aerobic VO2 Max &Energy
Costs
• Improves Anaerobic Lactate Threshold .
• Mental Preparation
8. AFL Giants Sand Dune Training
• This video is short clip by the Giants AFL club,
demonstrating the physical and mental
exhaustion that is experienced in a sand dune
training session
• To watch minimise screen view and right click
the black box then click ‘preview’.
9.
10. Further Research
• There is little scientific literature that explains
the role that sand hill running may play in
training for power events.
• Running on flat soft sand is 1.4 times more
energy demanding than running off other flat
surfaces such as grass.
vs
11. Conclusions
• Numerous of benefits of sand dune training
for athletes requiring speed, strength and
endurance.
• Improves overall running economy.
• Less stress on joints.
• Increases the resistance of muscles to fatigue.
• Benefits for power training are yet to be
scientifically proven.
13. References
• Hugh C. Pinnington Æ David G. Lloyd, Thor F. Besier Æ Brian Dawson, ‘Kinematic
and electromyography analysis of submaximal differences running on a firm
surface compared with soft, dry sand’ Received: 15 September 2004 / Accepted:
18 January 2005 / Published online: 7 April 2005, Springer-Verlag 2005
• Lejeune, T.M., Willems, PA & Heglund, N.C. (1998). Mechanics and Energetics of
Human Locomotion on Sand. The Journal of Experimental Biology, 201: 2071-2080.
• Oviatt R, Hemba G (1991) Oregon state: sandblasting through the PAC. National
Strength and Conditioning Association Journal 13(4):40–46
• Pinnington HC, Dawson B (2001b) Running economy of elite surf iron men and
male runners, on soft dry beach sand and grass. Eur J Appl Physiol 86(1):62–70
• Nilsson J, Thorstensson A, Halbertsma J (1985). Changes in leg movements and
muscle activity with speed of locomotion and mode of progression in humans.
Acta Physiol Scand 123:457–475
14. References Continued..
• Pinnington, H.C. & Dawson, B. (2001 la. The energy cost of running
on grass compared to soft dry beach sand. Journal of Science and
Medicine in Sport, 4 (4): 416-430.
• Pinnington, H.C. & Dawson, B, (2001 lb. Running economy of elite
surf iron men and male runners, on soft dry beach sand and grass.
European Journal of Applied Physiology, 86: 62-70.
• Australian Ultra Runners Association Inc. ‘Percy Cerutty’, Compiled
by AURA President Ian Cornelius, biographer Graem Sims and Andy
Milroy, http://www.aura.asn.au/PercyCerutty.html
• "Journal of Strength & Conditioning Research"; A Comparison of the
Endurance Training Responses to Road and Sand Running in High
School and College Students; Semih Yigit and Fehmi Tuncel; May,
1998
