Running on the beach: tips for not getting tired before your time

A bucolic summer image for every lover of running is running on the lonely beach with the nice sea breeze and the sun almost hidden by the sea. Do you see yourself in a similar image? Running along the beach provides important benefits that are worth taking advantage of if you have the chance. But it also presents some difficulties. It is important to know how to run on the beach so you do not get tired ahead of time and to avoid the risk of injury.

Know the benefits of running on the beach

Running on the beach brings benefits important that it is interesting to know. So you can decide whether to do your running training on the beach or in a pedestrian zone.

Running on the beach allows you to work different muscles during the race

Running through the wet sand area The seashore is very different from running on dry sand. In the area closest to the water, you can establish a good race pace. In areas where the sand is softer, running is good strength training .


The diversity that running on the beach allows you to print your training is very interesting for work different muscles. In addition, you will make this a pleasant and non-routine time.

Running on the beach allows you to run with low impact

One of the most outstanding benefits of running on the beach is that Do it on soft and dry sand, it is a low impact exercise . It is also running in the beach area where the water already covers the sand and the feet are inside the sea in each step.

This is something very positive for any runner due to its greater joint protection. But it is especially important in certain stages of a woman's life, as in the postpartum period .

Running on the beach allows you to work the balance

Running on the beach, it forces you to work the balance . This is necessary not only to avoid falling, but also to avoid injuries to the lower back and back.

Running on the beach gives you the benefits of the sea breeze for the body

Did you know that the high concentration of negative ions in the sea breeze are very beneficial for health ? Among other benefits of running on the beach, this stimulates the neurotransmitters of the brain and improves oxygenation of the organism. In addition, promotes the production of serotonin and contributes to the reestablishment of skin pH .


Probably not the main reason why you decide to run for the beach. But they are additional reasons that are worth taking advantage of.

How to run on the beach, practical tips

Use running shoes on the beach

If there is a theme that generates doubts related to running on the beach is if doing it barefoot or with shoes. The truth is that each of the modalities has advantages and disadvantages. But if you want to transfer your usual running training from the treadmill or the urban circuit to the beach, it is more appropriate for you to run on the beach with shoes.

Why? Mainly because doing barefoot requires a time of adaptation so that the footprint is correct and you do not suffer injury risk. If the idea of ​​running on the beach focuses solely on doing it in a holiday period, you will not have time to go through that adaptation .During the same access is usually restricted.

  • Running late in the afternoon means that the sand is warmer . Even if you run on the road, it is advisable to take it into account.
  • Decide if you are going to run on wet sand or on dry sand

    As we mentioned in the Benefits of running on the beach, it's very different. You can combine career stages on wet sand and on dry sand . Or do it only on one of them. Whatever you do, do it consciously.

    Adapt to running on the sand

    Running on the beach is new for you? The first day you walk on it . The second day make part of your training on the beach and part of the ride . And in the following days, he reduces the race time on the ride and increases the training time on the beach. So, until you feel comfortable enough to do all the training time in it.

    Do you live near the sea and want to start running along the beach on a regular basis? Start by doing it on the sand once a week.

    Do not forget to warm up before and after the race


    It's always important, but especially if you're not used to running on the beach. You will notice that it is very different from doing it on tape or on asphalt. It is very likely that you will need a warmer and longer post-workout warm-up .

    When running on the beach, cut distances

    Running along the beach is demanding. Much more than doing it on asphalt or tape. Therefore it is advisable that your workouts be shorter in time and distance than you are used to . At least until you manage to adapt well to the terrain. Meanwhile, you can compensate by completing your running training with other exercises or the practice of some sport.

    Running on the beach is an experience that you have to try before deciding if it is the most appropriate for yourself. These tips will help you do it safely and without getting tired before your time.

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