On vacation, running along the beach with the scenic views and crashing waves sounds like the perfect way to fit your workout in–until you try it. Running in sand is tougher than running on the road, and may leave you sore afterward. That doesn’t mean you should avoid it, though; if you ease into it, running on the beach can improve your strength and stability and make you a better runner. Here’s how and why you should run on the beach on your next vacation or cottage weekend.
Why run on the beach?
Boost your mood
Being outside in the sun with fresh air and a change of scenery can motivate you and act as a pick-me-up.
Get a high-intensity workout
Moving on a sandy surface requires extra effort (one-and-a-half-times the energy required on a firm surface) and engages the smaller stabilizer muscles that you don’t typically use in road running. This strengthens the muscles in your legs and feet, which can then provide more support for your joints during your hard-surface runs.
Improves performance
After working harder to overcome the “give” of the sand, the strength, power and balance skills you gain will make running on pavement feel easy. It’s also lower-impact, compared to your regular runs, allowing you to improve your cardiovascular fitness and carry out the motion of running while minimizing stress on your joints.
Cool off by swimming
If you aren’t already convinced to try out a beach run, here’s the cherry on top: you get to run straight into the water to cool off. Swimming after a run on a hot day is so underrated!
How to ease into it
Start short and slow
For the first few runs, aim for about 15 minutes at an easy pace, and slowly increase speed and time with each run thereafter. You are more susceptible to Achilles strains or ankle sprains on the uneven, shifting surface, so listen to your body and stop if you feel that something is off.
Run in shoes and at low tide
Especially when starting out, running in shoes will protect the bottoms of your feet and ease the transition to the malleable surface. Waiting until the tide is low will also allow you to run close to the water’s edge on the hard, compact sand, to minimize the amount that the sand shifts and sinks under your feet. Switch directions after a while, to ensure that both sides adjust to the slanted beach surface.
Protect yourself
You probably won’t find any shade as you run along the water, so come prepared with a hat and sunscreen. You want to avoid sunburn, and being in direct sunlight will drain your energy more quickly than usual. Don’t forget to fuel well and drink electrolytes to speed up your recovery after your effective beach workout.
