Pro's & Con's of Running on the Road and Sand

• Running on sand requires 1.6x more energy expenditure than running on solid surfaces.
• Exercising on sand places lower impact and ground reaction forces on joints such as the ankles and knees.
• Running on unstable surfaces, such as sand, can aggravate recent injuries as it modifies running technique.
• Running on unstable surfaces engages & strengthens the small stabilising muscles in the foot and ankle.

In summary, running on sand can increase the intensity of your workout and strengthen muscles that wouldn't normally be worked by running on the road. On the other hand, running on uneven surfaces can increase your injury risk and muscle soreness if you haven't had any graded exposure to this type of exercise before.