You don’t have to live in Hawaii, California or Florida to put in miles on the beach. The soft surface is easier to find than you might think. Lakes, ponds and oceans boast miles of sand to run on. So why not trade in your treadmill for a day of summer fun running on the beach?
Studies show sprinting on sand is one of the best workouts a runner can get. Researchers say running on a surface like sand strengthens your ankles, arches and muscles below the knees more so than running on hard surfaces. In addition, experts note that you’ll burn 1.6 times more calories per mile on each run. That’s because running on sand consumes more energy.
However, before you revamp your summer exercise regime to incorporate sand running there are a few factors you should consider:
Type of sand: Check out the type of sand featured at your local beach. Is it wet, soft, sugary, hard packed, or peppered with rocks? If you are running in powder soft sand, then you will have to compensate for loss of traction. Bad traction in softer sand will cause you to run on the balls of your feet, which means you need to lean your body forward and drive your knees and arms higher.
Shoes or no shoes: Running bare foot on sand allows for a fuller range of motion. However, before you hit the beach sans shoes you need to strengthen your ankles and feet. You can accomplish this by logging some trial runs with shoes first. In the beginning, consider limiting your barefoot running to about 20 minutes in firm, wet sand. This will help to build your foot and leg strength. Then, add five minutes to the run each time you head to a new surface, such as soft sand.
Sand Dangers: While there are many pros to running on sand, there are a few cons too. First of all, the surface makes you more prone to certain injuries. Studies show runners who workout on sand experience more strained Achilles tendons and calves than those who run on the road. Barefoot running can also lead to plantar fasciitis or ankle sprains because of the lack of support. You can avoid the strain on your Achilles and calves by running near low tide.
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