Learn the pros and cons of jogging on the beach. It’s not easy, but it’s good for you!
There's something you need to know before you start running on the sand: With or without shoes, it ain't so easy! One orthopedic doctor likened it to running with weights on your ankles.
The good news is, you get a better workout and burn more calories than running on harder surfaces. And the softer the sand, the better the workout. In fact, according to another expert, running on the sand requires 1.6 times more energy than a hard-surface run.
Regular workouts on the beach can be a great way to train for faster times when competing on tracks or roads. You'll fly like the wind on concrete with the same effort you used to move atop the sand.
Tips for running on the sand include:
- Run at low tide on the hard-packed sand at the water's edge
- Bring a hat to shield you from the sun
- Bring extra hydration to fight the wind's drying effects on your body
- Run in the early morning or evening when it's not so hot
- Watch out for beach holes and sandcastles!
Advantages to running on the sand include:
1. Less strain on your joints, especially your knees
2. Burns more calories
3. Builds strength in your muscles below the knee, especially in arches and ankles
4. Helps hip flexors and arms as you use a fuller range of motion in your run
Sand-based runs have some disadvantages, especially if running barefoot:
1. Can worsen or cause plantar fasciitis
2. Can lead to injuries from sharp objects in the sand
3. Soft sand can lead to twisted ankles for runners who have not built up their muscles
For those of you who don't run, take all this and apply it to a nice walk — or stroll — along your favorite beach. You can add relaxation and invigoration to that list of advantages, too!
