Tips for Beach Running

Beach Running is a different experience.  The view is exceptional and the wind is fantastic.  But the sand poses some challenges to runners which can slow you down or even cause injury.  Here are some beach running tips to have a enjoyable and injury free run.

Beach Running Tips

Run on wet sand and on flat ground.  Choose a flat part of the beach.  Try to stay close to the edge of the water.  This is the part of the beach where the water meets the sand.   Uneven surfaces cause some of your muscles to overstretch and can cause injuries.

Run during low tides.  Low tides exposes more sand, therefore more path for running.  The sand would be flat as well making it an ideal running surface.  Be sure to check when the high tide comes back.  You don’t want to be caught in the middle when the water rises.

Mind the Heat.  Don’t expect to run your typical race pace.  Running on the beach is harder than road runs. The hot and humid conditions can also slow you down. Don’t try to beat the heat. Take walking breaks as needed.

Stay hydrated. Make sure to hydrate properly before, during and after the run to avoid dehydration and other heat-related conditions.  Make use of the sea water to cool yourself during your run by splashing water on your head and body. The water will have a cooling effect as it evaporates from your skin.

Get skin protection.  Running on the beach means running under the direct sunlight. Wear UV-blocking running sunglasses, a hat or a visor and apply waterproof sunscreen to protect your eyes, face and skin from the sun. Wear light colored, loose fitting running gear that will keep you cooler.

Run Barefoot or Run with a Shoe.  The beach is a great opportunity to run barefoot for the first time.  It’s soft and ticklish on the feet.  Take caution when running on the sand either barefoot or with shoes.  You can read more about running shoes and running barefoot in the beach here.

Finally, take time to enjoy the beach.  There are other great activities you shouldn’t miss aside from running.