Softer sand for a tougher run. 

Beach running is obviously more strenuous than running on concrete or at the gym-just look at beach volleyball players Misty May-Treanor and Kerri Walsh.

The three-time gold medalists are ripped and perfectly toned from running, leaping and lunging on sand all day. Runners can escalate their workouts by learning from the Olympians and taking them to the beach.

Running along the coast during low tide is less grueling because the sand is more solid; one way to gradually adapt to beach running. However, running on dry sand not smoothed over by the waves is a bigger challenge.

The body uses 1.6 times more energy running on sand than flat ground, according to a study on human movement. Running on soft, uneven ground uses different muscles than running on flat ground.

Yes, you will ache, sweat and possibly swear but you will also work harder, burn more calories and build muscle.

Santa Monica is a convenient place for southern Californians to run on the beach. Third Street Promenade is only a couple blocks from the coast and has free parking for the first two hours. The pier as a reference point makes mapping your distance easy on Google maps. For example, running from Santa Monica Pier to Will Rogers Beach and back is roughly six miles.

The beach by the pier is usually crowded but empties out a half-mile or mile, down the coast. There is also a bike path at the top of the beach stretching in both directions, if beach running tires you out too quickly. Restrooms, water fountains and small beach cafés line the path, very convenient with the sun glaring down. There are plenty of people running, biking and rollerblading in bathing suits or sports bras, making it easy to work on your tan while you work out your body.

FitGirl is a weekly health and fitness column. If you have any questions you want to see answered feel free to email me.