Beach Running

Beach Running | How To Do It Right

The sunlight, delightful sandy beach, tender oceanic wind and harmonious sound of waves: most enjoyable elements of nature at the same place.

Running on the beach can be challenging, but also extremely rewarding at the same time. Nothing can beat the view and sensation when these four elements come altogether. It’s hard to beat the temptation, especially if you live nearby a beach. Earlier, you might be used to run on treadmill, pavement or park. But as you start beach running, it will be a completely new and different experience. Probably running on the sand close with nature is going to be one of your regular pastimes and favorite recreation if this is your first time.

However, as you take off your shoes and start pacing, you’ll find that it’s not easy as it seems. Your feet are landing on a softer surface that is unstable, moving, shifting. This makes the workout more challenging than running on a hard surface.

But don’t let that refrain you from this exceptional experience. On the plus side, you are getting more health benefits from running on the beach, stronger lower body part muscle (toes, ankles, calves, and hamstrings), fresh air to breath. We have presented you with a few tips that’ll help you enjoy your next outing by the sea.

Should you wear shoes when running on the beach?

Are you supposed to run on the sand with shoes or without? It usually pops into your mind.

Some people say running without shoes is a helping way to build up your strength in your feet and ankles. It's hard to argue but the seaside isn't just a bed of roses. It comes with unwanted remains like sharp rocks, seashells, even broken glasses.

However, since you are generally used to wearing shoes, it will be wise to be cautious to avoid injuries, and not experiment unless you’re sure. Wearing beach running shoes will help you navigate the uneven surface of the sand and protect you from potential puncture from seashells and broken glass. So, it is better you dedicate one or two pairs of shoes if you have started to love beach running workout.

How to run on the beach?

Before your first beach run, you check the local tide reports. Install tide app or use internet for tide chart.

The low tide is the preferable time for you to go to beach running workout. Because, when the tide recedes; it leaves behind the wet and packed sand-which is more farm and hard than soft sand. The wet and hard sand, close to the edge of the water gives you the most enjoyable running.

If you don’t like to face crowd while lots of people running on the beach, avoid going there in the late morning or early afternoon.

Don’t plan to run for hours out of excitement at your first time. If you overdo it, then you certainly ruining your holiday waking up achy next day. So gradually increase your time.

You should go by time rather than the distance which is harder to measure.  So, if you usually plan to run for 30 minutes, run for 7 minutes in one direction, take rest for 30 seconds and head back, take rest and repeat until the time is up. Increase the time slowly. Since running on the beach is tougher than running on the pavement or treadmill, so don’t expect to run at your usual pace and don't get frustrated. Running on the sand for speed isn't a one day plan.

You should carry water with you if possible so that you can keep yourself properly hydrated to avoid any kind of desiccation.

Benefits of Beach running

Walking or running on beach definitely takes a little more effort than compared to running on pavement. The muscles of legs and feet are stressed more which helps build strength and stabilize muscles.

If you are hassled by those who are hung up on your over-weight or obesity; nothing can be more effective for you than running on the beach to lose weight and improve your health condition. If you are running 6mph, meaning 10-minute spent mile- it will burn 300-400 calories at your 30 minutes session. That means you are burning calories between 1.2 to 1.8 times more while running or walking on sand. The more you weigh, the faster calorie burns you achieve.

Other than fat burning beach running has few more benefits. Going close to nature is so relaxing that it improves your mental health condition. Few minutes of jogging can help you to get rid of anxiety and distress.

Additionally, you are getting natural Vitamin D from the sun while running or walking on the beach.

Soft Sand running

When running on soft sand your ligaments, tendons, and muscles are giving a lot more effort and get fatigued sooner. So, if you are injured or overweight than avoid soft sand in early days.

You will notice fatigue-related problems (i.e. joint pain, muscle pain and muscle fatigue) comparatively much sooner than hard sand running because soft sand running is one of the most laborious types of exercise.

Beach running tips

1. If you are a starter then your first choice should be on the hard and wet sand for running. Once, you get used to the hard beach run then choose soft sand.

2. Stay away from the sloped area of the beach because this will make you more stressed to maintain balance while running and might cause injuries to knees and ankles. So, stick to the flat area.

3. Increase your pace slowly. Start with walking for few seconds then gradually speed up. Take intervals frequently.

4. Running on the beach means you are under direct sunlight. So, to protect your skin, make sure to use sunscreen advised by a skin specialist. You can also avoid running between 10 AM to 4 PM when the sun is at its peak. Take sunglasses and cap to make your jogging comfortable.

Beach running workout

Running and jogging on sand aren’t only an amazing pastime and mood boasting but also huge calorie blasting. If you are a gym rat or a cardio bunny then do not delay to start a throw down on the beach. You can choose HIIT (High-intensity interval training) because it is the most intense yet popular outdoor workout method where no equipment is required and you can easily condition your entire body. This method will improve your cardiovascular endurance and strengthen your body at the same time.

You should design your own routine and plan for your sand running workout based on your time, choice and comfort. Just make sure you’re sweating your calories down.

So, ‘HIIT’ the beach, reduce your stress, burn the fat and do your cardio workout.


They say “beach more, worry less”.

We just have tried to share with you a glimpse of Beach Running.

So, hopefully your next running and workout place will be on a beautiful beach.

Keep running!!

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