Running is probably mankind’s oldest physical endeavor. Good ol` fashion running still matters. Even further, this summer when you're on vacation, running on the sand will boost your calorie burn rate. Running on the sand makes your body have to work twice as hard to get over it. You expend at least 150% more energy and burn more calories running on sand than on hard surfaces—and it actually makes you faster. Everyone understands the obvious benefits of running but here are 7 you may not have thought of yet. 

Start this routine by wearing shoes because you're introducing a whole new set of mechanics to your feet, calf muscles and ankles. New terrain even as experienced runners can lead to injury. Ease yourself into running on a new surface. Stick to the shoreline when you first start out. And eventually, you can run barefoot. Start with short runs of five to seven minutes, then gradually up your soft-sand time to 10 to 12 minutes as your body adapts to the surface. You may still notice some mild fatigue in your Achilles, feet, and calves, but don’t worry—keep to a reasonable pace and mileage and you’ll be fine.

1. Discover new music: Running with music has been proven to be very effective for better intensity. As you create your playlist, you'll discover newer songs to run to that help increase your stamina, intensity and even songs specific for a cool down or casual jog. 

2. Build stronger bones

Yes, running is good for your heart, which is in turn good for your sex life, but most people don’t bother to think about how running in your 20s, 30s or 40s can benefit you in your 70s. As we age, our bones begin to weaken and lose density thanks to the loss of calcium (the ladies have it even worse than we do). But when you run, you’re actually putting a lot of stress on your bones, and in response the body sends minerals and nutrients to reinforce them. 

3. Improve your sex life: 

Sex by nature is a form of exercise but a regular routine can also improve your sex life and libido significantly. Running builds a strong cardiovascular and lung function. This means better blood flow which is essential for a healthy erection. 

4. Save money on a gym membership

The average gym membership is a $80-100 per month! Talk about expensive. Oh and good luck getting out of that contract. Running is free and there are a million and one creative places you can run. Along the beach, in a park, on the road - the options are endless. Spring uphill to improve leg strength. Improve agility by running along uneven trails.  

5. Improve your focus and cognitive function

Running doesn't take a lot of mental energy. It's a great multitasking opportunity. Running opens up your mind and improves your focus, especially if all you really need is time away from the paper or laptop to really think deeply about your problem, to find a solution. You'll find that running allows you to check out mentally and tackle your project or problem from a new perspective. 

6. Fight depressive symptoms

Feeling depressed or down? Exercise is of course the last thing you want to do. But this indifference and resistance to exercise can be dangerous. If you do power through and commit to running, you will benefit from runner's high. Chemical compounds called endorphins tickle the pleasure centers of your brain and those who feel it report everything from feelings of calmness to outright euphoria. 

7. Sleep better

New studies are revealing further evidence of the link between exercise and sleep hygiene. And these significant studies may finally show which exercises lead to deeper and better sleep throughout the night. Scientists at the University of Pennsylvania Perelman School of Medicine recently released findings that show survey results from almost 430,000 adults. They were asked to specifically outline the type of physical activity they spent doing the most in the past month and how many hours per 24-hour cycle they slept. They found that the more survey respondents conducted intense exercise routines, the better they slept. Exercises highlighted as particularly beneficial were calisthenics, biking, gardening, golfing, running, weightlifting, yoga, and Pilates.