31 Dec '15, 4pm

A Month-by-Month Guide to 2016

—which turns 35 today—you’re likely familiar with its beach-running scene and its accompanying Academy Award-winning melody. If you can’t grab your boombox and head to West Sands Beach in St. Andrews, Scotland, to re-enact the moment where it was filmed, simply seize any opportunity to run on sand. The lads in the movie ran barefoot, which strengthens the muscles in your feet and ankles without the impact stress you experience on firmer surfaces. Because it compresses underfoot, sand is a natural shock absorber, says University of Michigan Kinesiologist Daniel P. Ferris, Ph.D. Even with shoes on, running on sand takes 10 to 100 percent more energy (depending on how soft the sand is) than running on firm surfaces, and the extra effort builds strength and endurance. Start off on wet, packed sand, then progress to the softer stuff that works your calves the most. Once or twic...

Full article: http://www.runnersworld.com/general-interest/a-month-by-m...

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