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Running On the Beach – Part 1
We love running on roads, tracks, or treadmills, but sometimes, we need a change from the same old routes and predictable surfaces. The change that I prefer is running on the beach. It always makes me stronger, and I can feel the difference when I get back to my routine road running. Not many things make me happier than running along the beach. The sound of waves and the feel of sea breeze on my body take me to a different zone.
In this post, let’s explore why you must do beach running whenever possible. Running on the beach offers many benefits, but it also comes with its own set of potential challenges. The good thing is there are ways to navigate around them and enjoy the blissful experience.
I live in coastal land, but my home is about a 30-minute drive from the nearest beach. Because of time constraints, it is not feasible for me to do beach running every day. I make it on Sundays to play frisbee on the beach, but I take a 14-day holiday every year to do beach running. Catching up with old buddies there is an added bonus.
I love the scenic escape on the sand with tons of fresh and unpolluted air. Come to think of it; it is not just the picturesque backdrop and fresh air that make it a great escape. The soft sand beneath your feet unlocks a lot of benefits that you might not be aware of.
Benefits of running on the beach
Calorie burning powerhouse
Unlike running on a solid surface where you can control your speed and gait, sand is no pushover. You must put more effort into each step to propel yourself forward. The rate at which you will burn calories is higher when compared to doing the same on a solid surface.
Studies suggest that beach running can burn up to 50% more calories than hitting the pavement or treadmill. If you burn 100 calories while running a mile on concrete pavement or asphalt, you can burn around 150 calories doing the same distance on sand, more so if you do it on soft sand. Running on the beach is a fantastic way to boost your metabolism and achieve weight loss goals.
Note: Soft sand is the same as any other sand on that beach, but its texture is dry and soft, as it is away from the reach of waves. Hard sand is wet sand near the waves, which offers a comparatively stable platform for running. It is more suited for long-distance running.
Building strength & agility
The unstable nature of sand forces your leg muscles to work overtime to maintain stability and propulsion. Your calves, hamstrings, glutes, core, shoulders, and arms will be consistently engaged as the terrain changes quickly. It helps to strengthen the small muscles in the legs that do not get fully engaged when running on hard tracks. You will feel a visible improvement in your leg strength and power in just 4-5 days of beach running.
Besides the bumpy terrain, beach running challenges your proprioception. Your body can sense the terrain and move accordingly with proper balance and positioning. The non-stop and split-second adjustments of your body movements and posture improve your flexibility, agility, and coordination.
Joint-friendly fitness
Unlike the hard impact of the road or solid surface, your feet land softly on the sand. As your feet land on the sand, it shifts down and absorbs the shock. That reduces the impact on your ankles, knees, hips, and back. Running or walking on sand is a great, low-impact activity for those recovering from injuries. It is also suitable for people with joint pain who cannot run on hard surfaces. You could start walking or running slowly to test and improve your leg strength.
Stress relief
Beach running is a strenuous physical workout, but it does magic on your mind. As for me, it is similar to meditation. The rhythmic sound of waves, the cool ocean breeze, and the vastness of scenery create a calming and revitalizing effect on my mind.
Many studies have shown the positive impact of spending time in nature. It helps to reduce stress hormones and increase feel-good hormones. It allows you to clear your mind and enhance your mood. Just head to the beach and let the beach waves wash away your stress.
Sometimes, I can sit and look at the waves and the distant horizon for hours. You don’t always get to see that kind of distance without the buildings interrupting your view. It makes me feel small and insignificant, but my breathing becomes blissfully long and slow. Peace sets in, and my mind becomes calm. All my anxieties and worries are set aside for a moment while I enjoy wholesome breathing.
Vitamin D extravaganza
Our bodies generate vitamin D-3 as a response to sun exposure. Whenever you hit the sand to soak in the sunlight, your body starts making Vitamin D. It is an essential vitamin that helps dissolve fat, improve the immune system, strengthen bones, and regulate mood. Vitamin D is also needed to absorb calcium, and the deficiency can cause thinning of bones. You need to go outdoors and say hello to the sun.
I love it when the sun is above my head, but it can be an extreme condition for some people. Everyone’s capacity to take sunlight is not the same, so you must plan your beach run for appropriate hours. Explore your sun-resisting threshold with a bit of caution, but don’t be too scared either.
Beach running offers a genuine workout experience. Moreover, you reconnect with nature, challenge your body in new ways, and experience the joy of moving in a picturesque setting. You will feel like a child again.
Training yourself for Running on the Beach
Don’t lose your form
Short and quick strides with mid-foot strikes provide better stability on uneven surfaces. Avoid long and powerful strides on soft sand, as you could roll your ankles or hurt your knees. The track will keep changing fast, so you must stay alert and read the changes before they come too close. You could hurt your knees, ankles, or back when you make sudden side-direction changes.
Don’t let your body lose form or posture when you are making the changes. Once your muscles warm up, you can increase the pace, but you must also conserve energy to reach the distance that you have planned. Don’t let your form slump down until your last stride.
Running On the Beach – Footwear or barefoot?
I prefer running barefoot, but I see no harm in using footwear if you need some additional support.
Footwear will protect you from bruises and blisters under your feet. Shoes with flat soles and minimal support are ideal for running on the beach. They will protect you from the full impact if you step on stones, sticks, broken shells, twigs, or even broken glasses. Running shoes can help you reduce the chances of stress fracture due to the inconsistency of running form. It is recommended that people with diabetes avoid running barefoot to prevent blisters and rashes.
Conversely, barefoot running involves more engagement of toes and feet, which helps with natural strengthening. You can start barefoot running gradually to allow your feet to adapt to this new challenge.
Running barefoot on the beach works as a form correction program for me. Despite running on hard surfaces every day, I can feel some weaknesses in my ankles and knees on day 1 at the beach. I am already triggered by the challenge of overcoming them in the next few days.
I love to run barefoot because it is as natural as possible. In addition to running about 8-9 km, I do a lot of Frisbee on the beach, where I get sideward and backward movements.
Sometimes, I get blisters under my toe but pull off the skin and forget about it. Well, just like when we were children, the skin on the palm would peel off when we started hanging. That did not stop us from hanging, nor did we start using gloves. Old habits die hard, I suppose, but that gives me a lot of thrill.
From pain to pleasure
I expect pain and am willing to overcome it. You will always find a tube of pain cream, ankle support, and knee support socks in my backpack. Most of the time, it is helpful for others and not for me. I am mentally prepared to hit peak fitness on my beach holiday, and I know sometimes things may not happen as I plan.
Barefoot running and playing on sand help me boost my endurance and tolerance for pain. I know that my calf muscles will be sore on day 2 or day 3 at the beach, and I may have to massage it with pain cream and do some stretches. I am okay with that, too, because I know the pain will go away on day 4.
That’s when the real beach fun starts for me. All this is happening to me despite running on the road daily. I’ve been doing it for more than 15 years now. I know that the therapy works for me from my experience of beach running for a couple of weeks every year. It makes much stronger when I head back home.
I can imagine the difficulty level for those who do not run daily. I see a whole year of road running as a buildup to running on the beach for a couple of weeks. When I get back to road running, I see noticeable improvements in my form and performance.
Energy efficient
Always run with a specific goal in mind. Tell yourself, I want to run for 8 km, or I want to run for 45 minutes. Once you decide your goal for the session, you will need to plan and manage the energy expenditure to achieve it.
After a few days, you will talk differently to yourself because you know how much energy is needed. You will know when to push it or when to take it easy. I usually tell myself I want to do 8 km within 40 minutes.
- Start slow: Beach runs require more effort because of the shifting nature of the sand. I recommend beginners start with a short distance of about 3 km or 2 miles and gradually increase the distance and pace as their bodies adapt to the condition. You could do more sessions a day if you feel like it.
- Walk/run intervals: Don’t push yourself too hard if you haven’t been running regularly. Start with walk/run interval training to test your endurance and strength. It will allow you to run a good distance while staying within your energy limits and enjoying the beautiful surroundings.
Running On the Beach – Sun savvy
Apply sunscreen (if you like):
Don’t underestimate the sun’s intensity near salt water. However, I have received mixed opinions about sunscreens. While some say it protects their skin, others say it robs the skin’s natural ability to shield the body from harmful UV rays. I am not writing more about it in this post because I need more research. I may address this point in a future post. If you feel that the sunscreen works for you, you should go for it.
Stay hydrated:
Your body keeps draining in the hot and humid conditions, so you must remember to stay adequately hydrated. I drink some water before the run, and I know that I don’t need more for 8-10 Km. I am good to go and will come back after the session and drink water. Besides, it is a burden to carry a bottle while running. If you are going long distances or are not confident of your endurance threshold, it is better to have a small water bottle and take sips when your throat goes dry. Remember, sweat evaporates more quickly in beach air, so you must remember to hydrate yourself even when you are not running.
Sunglasses:
If you are someone like me who loves to run under the sun, then you cannot imagine doing it without a pair of UV protection sunglasses. You may not need it if you are running early in the morning or late evening. Everyone should carry one because it is helpful even for walking around during the day or for sitting and watching the bright and shimmering expanse of water. You will look super cool, too 😊
This post has become longer than I expected. I can keep on talking about running on the beach without getting tired 😊
Please click here to go to: Running on the Beach – Part 2
Part 2 Includes –
How do you overcome the risks and challenges of beach running?
- Awareness of weather condition
- Watch where you are going
- Dogs want to have fun, too
- Respect nature and leave no trace
Who should avoid running on the beach, but should you? [This part is debatable]
- Pre-existing injuries (not all)
- Issues with body balance
- Limited mobility – I beg to differ
- Foot conditions
- Recent surgery
Your body will guide you
Running on the beach is not for everyone
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