Yigit, S. S., & Tuncel, F. (1998). A comparison of the endurance training responses to road and sand running in high school and college students. Journal of Strength and Conditioning Research, 12(2), 79-81.

Sand training was compared to the same intensities of road training for six weeks. Active college and high school students (N = 51) were assigned to one of three groups: sand training, road training, or control. Training sessions were for 30 minutes three times per week.

Both training groups increased thigh circumference, vertical jump scores, and time for a 12-minute walk/run test. Controls did not change in any measures. The sand group alone improved calf circumference.

Both forms of training improved performance and structure but the more demanding sand running exercises the shank of the leg to a greater degree.

Implication. For active but not specifically trained young people, sand and road running improve fitness and performance. However, it should not be assumed that similar effects would be obtained with specialized runners.

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