Beach Running Tips for Success

Beach running can be fun and relaxing, as well as relatively easy to do. There’s nothing quite like running in the soft sand, with the sound of the surf crashing alongside you. However, you should think about some important tips before lacing up and heading out there for a run.

It does not take science to figure out that running on sand is more ambitious than running on pavement. Simply ask anyone who’s ever been on sand.

Running in the sand is difficult for two key reasons:


  • The mechanical work required to get through the sand.
  • The inefficiency of the work done by tendons and muscles due to the unpredictable surface of the sand.

In soft, dry sand, researchers in Belgium did some testing naturally. As a result of the ocean soft sand, and its dynamic tides is usually not the sole option for shore running.

If your home is near the shore, or you’re heading out for a holiday this summer, you may be interested in taking your love of running to the shoreline. Many runners in coastal regions do this to get a change of pace workout in one of the most peaceful places in the world.

For serious runners, not all beaches are created equal. Actually, there are a couple of significant factors which could make a whole dud for running on to certain spots.

Run on the Proper Beach

  • Span. A jetty, a cliff, a river mouth…so many things can shorten the length of a beach– and turn your hoped-for run into a huge disappointment. Try to find a beach that’s a mile of uninterrupted shoreline.
  • Slant. Some beaches are unsuitable because they crowned, or are cambered. Depending on cambered the shore is, this could induce you to run on a slanted surface for a long interval, which can lead to injury. The better, the more level.
  • Surface. For the crowd that was barefoot, some beaches are littered with stone and broken seashells which can be painful to run on. Take your shoes with you just in case.

Select the Right Type of Sand

Depending on the tide cycle, you might have several surfaces to pick from. And they are night and day when it comes to problem.

The soft sand is the surface that’s not totally wet. It’s plenty of give, which makes running on it hard (hence, why it takes 1.6 times more energy than paving.)

Packed sand, or the wet sand, is what’s left behind as the tide recedes. It’s much more solid than soft sand. Visit the wet sand, if you’re new to shore running. Should you need to do a soft-sand jog, prepare for a workout that is great.

Watch the Tide

To get the most wet sand to run on (or the most place to run on, in case your beach is narrow), make sure to go at low tide, or at least when the tide is receding. Tide charts are simple to find on the Internet.

You won’t have any wet sand to run on in case you head out during high tide or when the tide is rising –or at some spots, you may not have any beach at all.

Decide to Run With or Without Shoes

The wet sand is tough enough that you can run with shoes and not worry about sinking in. But of course, the sand is a soft enough surface to make barefoot running not impossible, if not preferable.

Do so with caution, should you choose to go without shoes. Your feet are used to the support, and in the end of a brief beach jog, you might notice your ankles, achilles, calf muscles or the very top of your feet are hurting or fatigued.


Assess Your Knees

Some beaches have more slanted surfaces than others, but even the most level beaches, at the lowest tides, have some slant to them. And generally speaking, the more complex the tide angled the sand. Running on an angled surface can wreak havoc on your knees and hips. Be sure to run out and back. The unevenness is not good for either leg, but it’s better to place both legs through the strides than merely one (for instance, running down a beach in one direction, then back on the road). But in case you feel hip or knee pain, stick to the roads or level trails.

Deep Sand Work Outs

Even in the event you can not get down to the shore at low tide for the hard-packed sand , running in deep sand once in a while is a great kick in the butt. Sand, like soft snow, gives with each step, which means that your leg muscles (hello, burning calves) will feel the burn. This can not be extremely inconvenient, though, if you don’t have much time for a run. Doing a quick workout in deep sand will rarely leave you wishing you had more time for a longer run.

Gear Up

Sunscreen is essential, as from straight overhead as well as running next to the water will provide you with the reflective rays. A hat or visor and also Sunglasses are additionally useful in keeping you comfortable and focused on your own jog, instead of that fireball in the sky blinding you. And in the event you do plenty of beach running, try to find shoes that have tight mesh over open mesh. When you’re running on the soft material a mesh that is shut can keep your shoes from filling up with sand. And since it’s occasionally inescapable to get a little sand in, wear socks that ward off blisters. Thin, synthetic options work nicely.

Take Advantage of Where You Are

Nothing caps off an excellent shore jog better than a jump in the ocean (and thank goodness for quick-drying jog apparel). A soak in the sea won’t give you the same retrieval gains as an ice bath –unless you’re running on a beach in Maine in the winter–but it’ll definitely leave you refreshed. And to make the most of more environment, jump over other obstacles for agility training or heaps of seaweed, and race the sun as it sets into the water for speed work.


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