If you're one of those lucky people headed to the beach for the long weekend, you may be thinking about going for a run in the sand. Running on the beach may seem like a relaxing experience, but it's actually tougher than running on pavement, especially if you're running on the dry sand. But being able to jump in the water after you're finished with your run makes it worth your effort. Here are some tips for running on the beach:
- Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches.
- Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles.
- Ease into barefoot running. Barefoot running is a good way to build up strength in your feet. But because we're used to wearing shoes all the time, our feet are not nearly as strong as they could be. If you start running barefoot on the beach too fast or too frequently, you could injure yourself. Begin with short runs -- just 15 minutes or so -- to build up some strength in your feet. And, of course, watch out for broken glass and sea shells.
Get more tips for running on the beach.
More:
- How to Dress for Hot Weather Running
- Sun Protection Tips for Runners
- Tips for Running on Vacation
- Safety Tips for Running in Hot Weather
Photo by John Kelly
nice tips !
I always wandered if beach running was that great for you – now I know how to make it a better experience.
I seem to get blisters a lot more easily when I run on sand. Maybe its only for advanced runners with fully broken-in feet.
@Ted. Might be because the sand is too hot. Try it through sunset and make sure you do not step on too many shells.
I ran on the beach for the first time last night. I thought I’d do a nice easy 4-mile run, and why not go barefoot? After the first 1.5 miles, the soles of my feet HURT! I finished, but it was not pretty. Next time I’m wearing shoes. Wish I’d read your post BEFORE I tried the barefoot beach run!
I wrap medical tape (the kind that sticks to itself yet isn’t sticky) around my toes and other areas that get blisters when I run barefoot on the beach. It makes a HUGE difference and enables me to get in a great run on the beach.