It’s only a few months away from this year’s summer. While most people, especially those who live in tropical areas, have started moving around to achieve their fitness goals, others look forward to what the season has to offer. Running on the beach appears as a trend during the scorching hot season, but is this something experienced runners would recommend?
Apart from burning the calories acquired during winter, running on the beach gives you a free tan at the same time. We highlighted other perks and the dangers of running on the shore to help you ponder whether you should run on pavements or a sandy beach.
Benefits Of Running On The Beach
Running on the beach is not as easy as it sounds. The roughness can be harsh, especially to those who find it hard to find balance. Surprisingly, there are several benefits of running on sand despite its uneven terrain.
Running On Sand Enhances Your Movement And Techniques
The challenge of running on a sandy soil pushes the body to develop an efficient running technique. Moreover, it enhances the stimulus so you can run powerfully on the sand while avoiding trips and other mishaps before you can get to the finish line.
Due to this benefit, running on the beach appears to have the same advantage as running on a rocky hillside or trekking. With these options for running, you would need to develop a stable mid-foot strike, a consistent push-off, and the ability to adjust your pace.
You Burn More Calories
Compared to running on a treadmill or a flat and solid surface, running on the beach is a more effective fat burner. Because the body muscles need to work harder in every step you take, a sandy beach run uses up more stored energy.
This workout is so tiring that your body continues to burn more energy after running to recover. And according to gym instructor and fitness experts, any activity that causes you to burn more calories post-workout is a good exercise.
Builds Strength And Improves Muscle Coordination
When you’re growing muscles and building up strength, you would need to engage with more strenuous activities. Running on a beach utilizes more muscles on your feet and legs. Additionally, it promotes core muscle stabilization to help your body adjust to the uneven and soft surface.
Running with an engaged core enhances your form making it less arduous for your lower body. With a strong abdominal built, you would be able to perform various physical activities and conquer any challenges with lesser effort.
Complete Workout In A Shorter Time
Running on the sand tires you out faster than other activities as it demands more coordination and strength from the muscles in different parts of your body. A thirty-minute run on the beach may save you hours of gym workout.
Start with shorter running time and gradually increase the intensity. Insert some conditions for sprints, speed training, running forms, etc., to make it more challenging. With running on the beach, you have more time for rests in between, and you get some fresh air to enjoy afterward.
Disadvantages Of Running On The Beach
If ever you frequent to the beach for a dip or a quick stroll, you’ll realize that it’s harder to move. It’s even harder to maintain a pace and not lose balance as you sink a few inches into the sand in every step you make. This issue and other risks you might encounter while running on the beach may discourage you from doing so.
Running On The Beach Barefoot Increase Chances Of Injuries
An apparent risk and a frequent occurrence among beach runners are many types of injuries. It is a natural place for barefoot running, and it gives you better speed and stride. However, with the presence of outside elements such as fragments from broken bottles, sharp shells, and other sharp objects that reached the shore, it would be a terrible ground for barefooted joggers.
It Gives Unusual Muscle Stress
Beginners would have a hard time adjusting to running on the beach without experiencing pain or slight discomfort at least. Running on sand stresses your calves, hips, and thighs as it begs them to work harder than what they normally do when you walk and job in a cemented pavement.
The activity is also harsh on your hips and back. The slopes and the softness of the ground may pose a great challenge to your core. With these stabilization issues, your hips and back muscles may become sore. On the brighter side, your muscles develop, and you’ll experience fewer problems as this becomes a routine.
When it’s summer, and you’re by the beach, the scorching heat coming from the sun can quickly dehydrate runners. Even athletes may stop after a few meters due to the intense temperature. Make sure to drink water and know when stop when to avoid heatstroke and other life-threatening scenarios.
Skin diseases may also occur from excessive sun exposure. Lather your skin with sunscreen and wear protective gear for your eyes, face, and other body parts.
Distraction And Hurdles
Running on the beach amid the summer season may not be a wise decision if there are other people in the area. Some may be lying down trying to achieve a tan while there are kids who play and run around. With all these obstructions, you might cancel your run and join the beach fun.
Try running before sunrise or during the sunset. Find a place where you can run back and forth or include additional challenges to your routine, such as wearing a running vest for added weight, including dumbells or changing direction and speed.
Should I Run On The Beach?
If you live near the beach and you want to skip the hefty gym charges but still experience a full workout, then we strongly recommend you to run! Just remind yourself of possible downsides and take caution, especially when you just started running. We prescribe pre-workout stretches to prepare your muscles before this beach workout. Or a decent pair of shoes fit for walking or running on the beach.