Super Sand Sprints
Nothing will suck the wind out of you like running sprints on the beach. Chris Cooper, a certified strength and conditioning coach who runs the Long Island–based Active Movement & Performance training facility, says this workout boosts cardiovascular fitness. On the sand, Cooper likes to stick to short efforts, since these allow you to go all-out without losing your form. The efforts may be short, but if you do them at an all-out pace, you’ll be surprised at how tired you are for the last few.
Warm Up: Begin with at least 10 minutes of easy running on the beach.
Sprint: Set your watch for 20 seconds. Go hard, really pumping your arms and trying to cover as much ground as possible in the short amount of time.
Recover: Cooper gives his athletes up to three minutes of recovery, which “ensures almost full recovery so you can put max effort into each sprint.”
Repeat: Try to get through 10 sprints, or 15 if you’re feeling like a masochist.
Cool Down: Spend 10 minutes jogging or walking slowly on the beach as you bring your heart rate back down.