Beach joys: running on the sand, low tides, driftwood, ocean currents. Where to run Really good workout

But this time let's come from the running side. Today's conversation will boil down to the beneficial properties of running on the beach.

We will also tell you how to properly run on the beach, and what dangers lurk in this matter.

Running on the beach. Benefit

Let's start with the useful properties. There are a lot of them, and the full benefits of this event have not yet been fully studied. Let us highlight only the main ones:

for athlete's health. Running only enhances its properties;
Swimming in the sea after a run speeds up metabolism, improves the functioning of the cardiovascular system and almost all vital systems of the body. Swimming will significantly enhance the effect of jogging;
Improves brain function. Thanks to the intensive consumption of clean air, the brain seems to be cleansed of dirt in which it could bathe for years. Problems seem petty, but fresh, productive thoughts come to mind;
The sea improves your mood. Jogging along the sea is the maximum of happiness hormones. Running and the sea separately are sources of dopamine, endorphins and other compounds that make us happy. If you add sunny weather to this, you will be in a great mood for the whole day!;
Energy increases. Due to your good mood and constant improvement in health, your energy increases with every run on the beach. This indescribable feeling of omnipotence just needs to be experienced for yourself;
The condition of the mucous membranes improves. In particular, many ENT diseases are treated. Chronic runny nose is best treated by running along the beach and swimming in the sea;
Metabolism accelerates. Clean sea air has a positive effect on metabolism.

The main benefit of running on the beach is happiness. You become a happy person who enjoys being in your own body.

Don't believe me? Just try it!

Running on the beach. Harm

The sea makes all body systems work with increased efficiency. The body is cleansed of harmful substances that may have accumulated in it for decades.

But the beach also has its drawbacks. There are not many of them, but the harm of running on the beach lies in the following points:

Possibility of getting hurt if you run without shoes. We choose a sandy beach and look under our feet
People who suffer from serious diseases of the cardiovascular system should not tempt fate. Running is a strain on the heart, and swimming is a double workout. Squats with a 50 kg barbell will help most men, but will injure a 120 year old man. Running on the beach is similar;
Running too often can lead to painful leg bones. Especially if the running surface is inclined. The author of this material experienced this problem himself when he ran along such a beach 6 times a week. With the change of beach and reduction of running training to 5 days, the problem disappeared.

How to properly run on the beach?

We provide you with the following rules:

The optimal time for running is early morning or late evening. Early morning is good in terms of the absence of people, cleanliness of water and air;
It is best to run on an empty stomach. Either 4+ hours after eating;
Alternating running with swimming is a great option. More details below;
We choose empty beaches or places with a minimum number of people. This will save you from unnecessary obstacles. You should also avoid beaches that are heavily visited by dog walkers;
We run along the sandy beaches. On a different surface you can injure your leg;
Girls should use a sports top. Running in a standard swimsuit is not the best idea;
Don't run too fast before exploring the beach surface. Accelerating on sinking sand is very dangerous.

Perfect option

It is advisable to complement running on the beach with swimming in the sea.

The topic of biohacking is trending now. So, running along the beach and swimming in the sea is one of the best biohackings of our time.

Swimming after running is an element of the contrast procedure. First, the body warms up, and then we cool it with the sea. This trains blood vessels and prevents the development of diseases of the cardiovascular system, from which 75% of people over the age of 40 die.

We alternate 10 minutes of running on the beach with 2-3 minutes of the sea. Thus, in an hour of running we get 6 baths for a total of 12-15 minutes. During this time, the body is saturated with minerals from the sea air, blood circulation and brain activity improve.

Running on the beach and swimming in the sea is the best thing a modern person can do for his health.

Have you tried running on the beach? What benefit or harm did you experience? Share your own experience in the comments to this article!

If in a dream you are looking for someone on the beach, walking among half-naked people in a black hot dress, then in reality an unpleasant story will happen to you, from which it will be very difficult to get out.

Sunbathing on the beach by the sea means participating in a profitable business. A river or lake beach means success in the field of social work. Seeing yourself naked on a wild, deserted beach portends a successful choice and a profitable marriage. A nudist beach is a warning to beware of envious people.

Interpretation of dreams from the Dream Interpretation alphabetically

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Running alone means that you will surpass your friends on the path to prosperity and take a higher place in society.

If you dream that you are running away from danger, it means that you are threatened with loss and you will lose hope of settling your affairs in a manner acceptable to you. If you dream that other people are running away from danger, this will result in grief for you and the death of friends.

Interpretation of dreams from

The long-awaited summer vacation by the coast beckons you to relax to the fullest and forget about your usual training schedule. But a real athlete will turn even a vacation to his advantage, because being by the sea and not trying running on the sand is simply a crime. We will tell you what pitfalls can lie in wait for you at the low tide line and how to properly prepare so that your training is effective and gives only vigor and positive emotions.

The benefits of jogging on sand

The soft sand challenges your body every step of the way. It is very difficult for an untrained runner to cope with this constantly changing structure. But learning to run on sand is necessary for several reasons:

The work of all muscles of the body becomes stronger and more complex. Sand absorbs “free” energy, which on a normal surface helps you move forward. As a result, the work of the whole organism is aimed at maintaining a constant pace
Proprioception skills are honed. At first, you are constantly focused on where it is better to place your foot so as not to stumble. However, as you get used to the unstable surface, your body will learn to navigate on its own, without any effort on your part. This will help prevent falls, sprains, or sprained ankles in the future.
Coordination of movements improves. When in contact with sand, your body makes many last-minute micro-movements to keep your feet stable and propel you forward efficiently. As your sense of balance improves, your running speed increases.
The impact load on joints and bones is reduced. The natural property of sand absorbs impact force and dissipates return energy.
The body is being trained. To continue moving on the sand, you need to use more strength and energy. Running on an unstable surface increases the load on the muscles several times. The main load is borne by the tendons and muscles of the foot, lower leg and thigh, so they become stronger, stronger and more resilient
The cardiovascular system is being developed. Since the body is under severe stress, it is forced to work more actively. The blood circulation process accelerates and has a positive effect on the functioning of all organs and systems
The correct running technique is developed. If you land on your heel, your feet will sink into the sand with every step and you will quickly become tired. The structure of the sand dictates its own conditions of movement, close to natural running: landing on the forefoot, frequent short steps with light touches of the surface
The mood improves. Fresh air, picturesque views, sun rays at sunset or dawn and deserted spaces - all this promotes relaxation and helps relieve stress

Features of running on sand

Before we move on to the technique and safety rules for sand running, we suggest you familiarize yourself with some of the features of such training.

Time

If you are going to run along a dense line of sand at the water's edge, you must take into account the timing of the tide. It's best to run within an hour or two or just after low tide. Sand is so compacted by water that you will not feel much difference between such a surface and a dirt road. You can check the tide schedule at tidesandcurrents.noaa.gov, or just watch the time and create your own training schedule.

Place

The further you move from the water, the softer and more crumbly the sand will be. Accordingly, it will be impossible to run along it at the same speed. But you can independently regulate the degree of load by running alternately on dense and soft sand.

Shoes

You can run barefoot on the sand, which no other place will allow. However, for the inexperienced runner, there is a certain risk of developing calluses. If you're just trying out sand running, invest in a pair of natural running shoes.

Speed

No matter how hard you try, you will not be able to run at your usual speed on the sand. Therefore, focus not on the length of the distance, but on the training time. In a regular half hour, you will cover less distance than at the stadium, but you will spend much more effort. Don’t overwork yourself, watch your feelings and run for fun.

Safety regulations

Runner safety is about more than just preventing mechanical injuries. You must also follow basic rules to protect yourself from overheating and other troubles.

Usually jogging along the sea is carried out in the warm season. Don't wait until late morning or afternoon, when the thermometer rises above 20°C and the beach is filled with vacationers. Go out for training around 6-7 am or in the evening, when the sun is already setting. This way you will avoid the danger of sunstroke, as well as distractions.
Be sure to apply sunscreen to your face and exposed areas of your body. The sun's rays, including those reflected from the surface of the water, can cause irreparable damage to the skin.
Even if you don't run in the heat, keep a water bottle with you. Don't wait until you start to feel thirsty. Drink little and often throughout your workout to prevent heat stroke.
Consider the coastal slope. It may be minimal and completely unnoticeable, but it is present near any body of water. If you always run in one direction, an imbalance occurs in your running, as a result of which one side of the body is loaded more than the other. The consequences of such frequent training are sad: inflammation of the ligaments and tendons in the ankle and knee joint. To avoid this problem, change the direction of running, loading the joints of both legs equally.
Choose clean beaches if you plan to run barefoot. The sand on city beaches is often richly “fertilized” with garbage and glass. Even if there are no vacationers nearby, there is a risk of cutting your foot with the sharp edge of a shell or injuring yourself on a large stone. For your purposes, a long deserted coastline is suitable, on which only small pebbles are found - they are easily pressed into the sand and cannot harm you.

Sand running technique

Running on the beach helps develop a natural running technique. But if you're used to hard surfaces and highly cushioned running shoes, these runs can be dangerous. After all, on an unstable surface, the risk of twisting your leg or dislocating your knee increases. To prevent this from happening, use our recommendations:

- the first stage, as in any other type of training. Do squats, swings with your arms and legs, stretch all muscle groups one by one. The warmer your muscles are, the lower the risk of injury.
Start with a short run at minimal intensity. Add five minutes to your total workout time every day.
If you feel that your breathing is short and it’s hard to run, switch to race walking. Take long, clear steps with vigorous arm movements.
To get used to it faster, alternate running on soft sand with running along the surf line and shallow water. For example, jogging for 1-2 minutes on loose sand, then 3-5 minutes on hard sand to recover. 15-20 minutes a day is enough.
Natural running technique is ideal for running on sand. It is easier to master it if you train barefoot. Land on the ball of your foot, then lower your heel. The legs should always be slightly bent at the knees - this makes it easier to get used to landing on your toes, while the body naturally seems to fall forward. Do not throw your leg forward; it should touch the ground directly below the center of gravity of the body. Take short, frequent steps - up to 180 per minute. It's as if you get burned when you step on the sand, and then immediately lift your foot off the surface. If you are used to running with your heels, switching to a new technique that is unfamiliar to you can take up to several months.
Pay attention - walk at a relaxed pace, do a few of your favorite exercises.

Choose shorts and a T-shirt at your discretion. The main condition is that the clothing must be made of synthetic or mixed fabric and have good moisture-wicking properties. Fabrics such as polyester, viscose with lycra, polyamide and elastane have proven themselves to be excellent. Usually on the labels of such clothes you can find the RUN mark. Editorial advice : Sports shorts with pockets are suitable for, a T-shirt with mid-length sleeves will protect you from the sun's rays, and neon inserts on the clothing will help you stay visible even at night.

Do not dress warmly, even if the air temperature is low. The clothes are chosen correctly if you feel cool at the beginning of the run, and warm and comfortable at the end.

Girls of any build and breast size must wear a sports top under a T-shirt. Unlike a regular bra, it supports your chest and back muscles and prevents excessive breast movement while running.

Chunky, heavy sneakers are not suitable for running on sand. The best option is minimalistic models. They have a flexible thin sole, a drop from 0 to 4 mm, light weight, a wide toe box and no aggressive cushioning. Thanks to these features, you will feel almost barefoot.

Lightweight socks made from moisture-wicking fabric will help keep your feet dry. Be sure to wear socks when running on sand, as without them you risk chafing your feet.

For added sand protection, use running shoe covers. These are a kind of covers that are put on the shin over the sneakers and secured to the shoes with special straps.

Glasses are needed to protect the retina from sunlight, including those reflected from water. Glasses also protect your eyes from midges and sand. In addition, some models fit so tightly to the face that they prevent sweat from getting into the eyes.

Headdress

When choosing a headgear for running, focus on your individual characteristics: the rate of sweating, the amount of body fat, the rate of heat generation during exercise, etc. For example, the less hair, the more reliably the head should be protected from direct rays.

For jogging in sunny weather, choose baseball caps made of thin fabric in light colors. An additional advantage will be perforation and a sewn-in strip made of natural fabric to collect sweat. The cap should fit tightly on your head, not twist or slide off when tilted.

If there is a strong wind outside, the cap may be blown off your head. Try a bandana or sugar, and complement your sporty look with sunglasses.

The visor is suitable for you if it is hot in the cap and your hair is long enough. Girls often use a visor to support their hair while running. When choosing an accessory, pay attention to its size: if the visor puts pressure on your head, you will have to interrupt your workout due to a headache.

A headband is the best choice for jogging in cloudy weather. The soft terry fabric absorbs sweat so you don't have to worry about wiping it off every time.

First thing after training

After you finish your cool-down, take a walk along the beach. This walk helps strengthen your leg muscles. If you have been running in shoes, take them off and soak your feet in cool water. You can take a contrast shower, but if the water temperature allows, you can cool off in a pond. Swimming will invigorate you after a hard workout.

Restore the water-salt balance with ordinary mineral water. Try not to drink a lot at once, just a few sips every 15 minutes.

If you don't feel like eating, don't eat. The body itself will tell you when it needs to replenish its resources. You can snack on fresh fruit or dairy products. An exception is an individual nutrition plan for professional training.

Sand running equipment

Men's shoes

Men's sneakers New Balance Minimus 40 Trainer

This model successfully combines the characteristics of classic sports shoes with a natural running mechanism. The main feature of the sneakers is a flexible rubber sole with a 4 mm drop and Vibram® technology, which provides excellent grip on any surface. The model has less weight due to the REVlite midsole. The sneaker's breathable synthetic upper helps keep your feet dry even during long workouts. The sneakers give you the incredible feeling of running barefoot while protecting your feet from damage.

Nike Free RN Flyknit 3.0 By You Men's Sneakers

You will have to wait four weeks to go to training in these shoes because they are made to order. But you have three advantages available to you:

choose a thinner sole for full surface contact
create your own unique bright design
highlight your individuality with an inscription

The sneaker has a snug fit thanks to the Flyknit material, and the sock-like design creates optimal pressure on the instep.

Buy men's Nike Free Run Flyknit 3.0 sneakers

Altra Escalante men's sneakers

These sneakers will help you adapt to minimalist footwear. The Altra Escalante is a strong representative of the Zero Drop series, but its design includes a midsole with Altra EGO technology. It returns energy and helps you move forward during high-intensity workouts. Other nice features include a wide FootShape toe box for complete toe freedom and a knit upper with varying levels of weave.

Buy men's sneakers Altra Escalante

Female sneakers

Merrell Pace Glove 3

Minimalistic hardcore sneakers with a super thin 4mm sole and zero drop. They are so light that you hardly feel them on your feet and give the impression of running barefoot. The outsole perfectly follows the movements of the feet, and Vibram® technology makes them stable on any surface. The upper is made of dense, fine mesh that wicks moisture away and ensures air circulation. By the way, such sand running shoes will last 2-3 times longer than models with a high degree of shock absorption.

Buy women's Merrell Pace Glove 3 sneakers

Hiitave Aleader women's sneakers

Sneakers will help you smoothly transition away from highly cushioned models. Everything about this pair is perfect: a stylish appearance, a thin sole made of elastic durable rubber, a square tread for better grip, a wide toe, light weight and a budget price. The zero-drop shoe still provides lightweight support with a cushioned, breathable footbed. They are easy to care for and can be worn in everyday life.

Buy Hiitave Aleader women's sneakers

Joomra Women's Sneakers

An elegant female model that is distinguished by its low weight, variety of colors and flirty appearance. The rubber outsole of these shoes is designed to provide full traction even when your foot turns. The design of the shoe follows the anatomical features of the foot, providing it with comfortable arched support. Additional fixation is provided by rubber pads for the lacing system.

Buy women's Joora sneakers

T-shirts

Adidas Own The Run

The classic cut T-shirt with short sleeves and a round collar fits lightly to the body, providing the necessary freedom of movement. Excess moisture is effectively removed thanks to Climacool technology, which is represented by mesh inserts in the upper back and sides. The T-shirt is made of polyester. This fabric is easy to care for: just wash the product in cold water in a washing machine. Brand logos reflect light from any angle.

Buy Adidas Own The Run T-shirt

Nike Dri-FIT Miler

A bright T-shirt made of mixed fabric with an unusual cut in the style of surfer equipment will give you a boost of energy and a great mood while jogging. An inspiring slogan on the front and a signature logo on the back. The T-shirt is so thin and light that it is almost imperceptible on the body. Dri-FIT technology wicks moisture away so you can focus on results. The model is presented in four colors so that each athlete can choose a T-shirt to suit her taste.

Buy Nike Dri-FIT T-shirt

Headdress

Adidas C40 Climacool Cap

The white sports cap is made entirely of polyester mesh fabric. The necessary thermoregulation is provided by Climacool technology. The interior has a Climalite absorbent tape that effectively absorbs moisture. You can adjust the size using the clasp strap. UV protection 25+ will help avoid overheating even in the sunniest weather.

Buy Adidas C40 cap

Visor Fila

This is the case when 100 percent cotton is appropriate in sports equipment. A rigid, curved visor with a laconic design will protect your eyes from the bright sun. The volume is adjusted around the head using Velcro. A fiber strip is sewn into the inside of the visor, which prevents sweat from getting into your eyes. Let nothing stop you on your way to the record!

Buy Fila visor

Artengo headband

The headband is made from a mixture of cotton, polyamide, elastodiene and viscose. Thanks to this composition, it perfectly absorbs moisture, and its elasticity allows it to adapt to any head circumference. The bandage can withstand frequent washing and even machine drying.

Buy Artengo headband

Uvex Sportstyle 218 glasses

The lens filters on these glasses protect your eyes from the entire range of ultraviolet radiation, including UVA, UVB and UVC spectrums. Stylish glasses with a streamlined, sporty shape fit securely on your face thanks to non-slip temples and stops made of hypoallergenic materials.

Buy Uvex Sportstyle glasses

Kalenji running shoe covers

Elastic universal shoe covers are suitable for any sneakers. The shoe covers are securely fixed around the sole using durable clasps and a silicone strap. Additional fixation is provided by an elastic hook that clings to the laces. Durable shoe covers are made from a mixture of elastane and polyamide, making them easy to wash and dry quickly.

Buy Kalenji shoe covers

Nike Dri-FIT Lightweight No-Show Tab Socks

Non-staining socks made from technical synthetic fabric ideally wick away moisture and provide ventilation. The arch of the foot is optimally supported thanks to compression in this area. The socks have an anatomically correct fit. The heel and toe areas are reinforced for longer wear.

Buy Nike Dri-FIT Socks

Gadgets

Garmin Forerunner 935

This sports watch has many important features: 24/7 activity tracking, smart alerts, built-in profiles for various sports. But we will dwell in more detail on those that will help make your running training more effective:

The ability to record and compare the results of recent workouts. The device not only analyzes the data, but also suggests the optimal load level.
Measures important running metrics such as stride frequency and stride length, ground contact time and distribution, vertical oscillation and vertical oscillation ratio.
Assess your running fitness and technique using the Running Dynamics Pod.
Track distance, time and pace based on GPS data.
Get extra motivation and upload your personal bests with real-time Strava segments.

Buy Garmin Forerunner 935

Garmin Forerunner 945

All the above functions are successfully implemented in the updated flagship model. In addition, new interesting and useful options have been added:

Garmin Pay™ contactless payment system, which will help you pay for purchases without cash or a bank card.
Ability to load up to 1000 into the device’s memory or synchronize it with music services.
Colored maps on the screen will help you navigate unfamiliar areas.
Search and calculate popular routes using Trendline™.
The ability to stay connected on social networks, as well as send emergency automatic messages thanks to the accident detection function.

Buy Garmin Forerunner 945

Polar Vantage V

A daily motivator, a personal coach, an automatic training diary - all this is about the V device, the main functions of which are implemented using the Polar Flow mobile application. The Polar Precision Prime heart rate sensor monitors your data 24/7. Based on these scores, a fitness test can be administered to measure aerobic fitness. The watch has a built-in optical heart rate sensor, which will allow you to save on purchasing a separate gadget.

Buy Polar Vantage V

Making a packing list for your summer vacation? Don't forget to add new sneakers and shoe covers. And while others are sunbathing and taking selfies on the beach, you are striving for your next record!

Running on the beach is pleasant and exciting, but the feeling after training will not be the same as after running in the park. The sandy surface puts strong resistance on the legs, the cardiovascular system is forced to work harder, and the load on the entire body becomes higher. Before you plan to run on the beach, learn the safety precautions.

Really good workout

It is much harder for the leg muscles to run on sand than on asphalt, so the workout should be preceded by a good warm-up. A dynamic warm-up should involve the muscles of the legs, thighs and buttocks, ankle, knee and hip joints. To warm up before running on the beach, squats are suitable; they involve all the muscles and joints of the lower body.

Decrease in tempo

You don't need to run along the beach as fast as you do in a park or stadium. Sand is a difficult terrain; running quickly on it will cause at least pain in the ankle area. When running along the beach, you don’t need to chase speed, it’s better to enjoy the views around you. The speed is selected individually based on sensations; usually athletes choose a pace of about 85% of the usual.

Accounting for time, not distance

The speed will be lower, so the distance covered during the workout will also decrease. Therefore, there is no need to set the goal of walking five kilometers during a workout; it is better to note the time and build on it. According to the Journal of Experimental Biology, when running on sand, energy expenditure will be 1.6 times higher, so a decrease in the distance covered during training should not be a cause for disappointment.

Selecting sand structure

Right at the water's edge the sand will be wet and dense, a little further - warm and soft. You can run on both dry and wet surfaces, but it is important to take into account the specifics.

It is much harder to run on loose sand than on dense sand, so it is better to start running closer to the water.

As your legs become accustomed to running on the beach, you can alternate between running on wet and dry sand. If running on loose sand becomes difficult, then you need to move closer to the water.

Changing directions

The load on the body is exerted not only by the resistance of the sand, but also by the angle of inclination of the relief. The body adjusts to the terrain, and the muscles in one leg may tense more than the other. In order for the muscles to receive a uniform load without imbalance, you need to change the direction of movement every 10 minutes.

Running in shoes

It will be pleasant to touch the sand with your feet, but not when running. Good running shoes are needed to support the ankle joints; without stabilization, it is easy to get sprained or sprained. Only those athletes who regularly train on the sand and have experience can afford to run on the beach without shoes. You need to start running barefoot on dense wet sand at the very edge of the water.

Regularity of training

In order to get used to the load and prepare for progression, you need to expose your body to it regularly. Jogging on the beach should take place three times a week; if more recovery time is required, then one of the workouts can be done on a more comfortable surface rather than sand.

What is the main difficulty in running on sand?

The main difficulty is the unsteady surface. Careless movement of the knee can lead to unique sensations. The technique of running on sand is generally special. It is recommended to place your entire foot on the sand and immediately remove it, as if you were getting burned. Well, the density of the sand in this race is different in different areas. There is a section where you run as if on the spot. It's like running up a mountain in the snow. When everyone gets tired, they start walking sideways. In general, due to the fact that I am loaded with a full backpack, sometimes this competition has a very indirect relation to running. In reality, this is not running, but endurance training.

Tell us about your training before the marathon.

Preparation for the Marathon des Sables is not all about running. These are a variety of physical exercises - from the banal plank to jumping jacks. For example, you run 5 km, and then start moving by jumping. Naturally, general physical training 3 times a week. It is also important to pay attention to running on the descent, contrary to the belief that this is the easiest part of the route. It is on the descent that you can get very tired, your muscles can become clogged. When training downwards, you realize that in some ways it is even more difficult than running uphill. Due to the fact that the running speed in the desert does not exceed 7-8 minutes per kilometer, endurance here is more important than actual running qualities.

Firstly, there are approximately 3 types of surfaces at the Marathon des Sables. These are large cobblestones, small cobblestones (the most unpleasant thing that can happen) and actual sand, dunes. Therefore, shoes should be trail shoes - with wide soles. In addition, special gaiters are put on top to prevent sand from getting in. You understand that a pebble that gets into a shoe will turn your foot into a huge bleeding wound by the end of the stage. And, of course, the upper of the sneakers - the lighter the better. I represent the adidas team and they provided me with some great Terrex Agravic by adidas sneakers.

What's the hardest thing about the Desert Marathon? What bothers you the most?

I would prefer to answer this question after finishing the marathon. But if you believe the people who have been there, the most difficult thing is to stick to your goal. Some, showing good starting results, suddenly abandon their goal and simply reach the finish line on foot. This competition has no analogues, it is harder than Iron Man. Plus, complete autonomy: the organizers provide only water, and you run with a heavy backpack with food and only have to eat it for a whole week. You are overcome by melancholy and despondency. And, of course, the famous fourth stage, when you need to run 90 km. Here everyone separates: some sit down at the 60th km, start preparing food, and then crawl as best they can. But there are also those who gather their will into a fist and run from the last. The 90km sand run is what scares me the most right now.

What is the daily routine? How long does the actual running take?

Running itself takes about 5 hours a day. But everything changes in the final 90km stage, when you're running 18 hours a day. In general, the start is always at 8:30 - everyone gathers to cheerful music, lines up and starts running. But you need to get up 2-3 hours before to have a normal breakfast. Then, when you come running in the evening, it seems like there is a lot of free time, but in reality there is none: for example, you need to collect firewood. Imagine collecting firewood in the desert! You need to light a fire, cook food, and then you lie in your sleeping bag, exhausted, first hot and then cold. There's not much time to rest. And they say one of the problems is boredom. There is nothing to do - and you lie there, thinking about the eternal...

What if you take your tablet with you?

What a tablet! It weighs a kilogram, no tablets! You can take a smartphone, but it needs to be charged. Where to charge in the desert? You need to take a solar battery, which also weighs something. Communication facilities there are very poor, although the organizers allow you to send 1 email per day. What do you eat on the route? This is a special concentrated food made in France. A packet can weigh 100 grams but contain up to 700 calories. It may be called "spaghetti" or "fondue", but in reality it is harsh chemical concentrates. Plus you eat the bars; for breakfast - oatmeal. You need to eat a lot, otherwise, if you start very quickly, then at the 30th km there will be a surprise. It's better to start slow and eat well. And some even break down at the first stage: “Lord, where have I ended up! And so on for another 6 days!” I would like to avoid this.