7 tips to safely run on beach without getting hurt

By January 7, 2020 No Comments

Running on the shore can not only be a tranquil, enjoyable running venture, but it can also help make you a more robust runner. Running on the sand, mainly dry sand, is more exhausting than running on pavement, so you will have to work harder on the beach. But being able to dive in the water after you’re finished will make it worth your shot.

Running on sand requires more force and work through a fuller range of motion, from your ankles to your hip flexors and arms as sand consumes more energy.

Few tips for running on the beach:

  1. Run on wet sand

If you’re brand-new to beach running, begin on wet, firm sand as it’s more comfortable to run on than the soft, dry sand. Low tide is a fabulous time to attempt running on the beach. You can gradually add 2 or 3-minute pauses on the softer sand, with more distant recoveries on the wet sand. As you get habitual to the dry sand, you can begin running on it for lengthier extents.

  1. Always stick to flat ground

Evade running beside a beach that’s sloped because it can lead to damages in your knees and ankles. It’s also much more natural to fall and wound yourself if you’re running on a banked surface.

  1. Do not expect to run your usual pace

Again, running on the shore is more difficult than running on the sidewalk or on a treadmill, so you’ll have to slow down. Don’t stretch it.

  1. Always stay hydrated

To counter dehydration and other heat-related ailments, make sure you hydrate correctly and have abundance of water ready. If there aren’t any water fountains, you’ll need to carry water or at least some money to buy bottled water.

  1. Ease into barefoot running
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Barefoot running is a solid way to develop energy in your feet. But because we’re used to wearing footwear all the time, our feet are not nearly as effective as they could be. If you start running barefoot on the shore too quick or too regularly, you could harm yourself.

If you can run without any supportive shoes on the sand, it can lead to or worsen plantar fasciitis, ankle sprains, or Achilles wounds.

  1. Preserve your skin

Running on the beach normally means that you’re close to sunshine, so make sure you shield your skin with a sunscreen. Attempt to evade running between 10 am and 4 pm, when the sun’s energy is at its highest.

  1. Beach running shoes

There aren’t particular shoes made for beach running, but you’re better off giving a couple of your running shoes for beach runs. That way, you don’t have to worry about trying to get all the sand out of your shoes after your runs. They may also get wet, so you don’t want to have to wait for them to dry out before you can run again.

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