A study published in The Journal of Experimental Biology found that running on sand requires at least 1.6 times as much energy expenditure as running on a firmer surface. Soft, loose sand is where you’ll score the most benefits, says Binnie, but even firm, packed-down sand can boost your performance. Binnie says, theoretically, that if you want to improve your speed, running on the beach can help augment those helpful training adaptations. You don’t even have to commit to a full run on the beach to reap some benefits. Tips for Running on the BeachCheck the TidesA low tide creates the most level, hard-packed surface for running.