7 benefits of running on the beach
Running makes you live longer, and jogging on the beach can be a unique experience. Here are a few reasons why you should try being active at the seaside:
- Muscle strength training: Running on the beach is an excellent exercise for the stabilising muscles, as well as your glutes and belly, because sand moves and you need to make more effort to keep balance.
- Leg strengthening: Running on the beach engages a greater number of leg muscles than running on harder surfaces. Your feet “sink” into the sand so your leg muscles work harder and there’s more stress on the legs, which means that the results of running are visible faster.
- Cardio exercises: Running on the beach is an excellent cardio workout. Physical exertion forces your heart and your lungs to work harder and this helps to improve your oxygen efficiency.
- Effective breathing: When you are at the seaside, you breathe... deeply! Literally and figuratively. There is plenty of iodine in the air which makes you feel less tired, even on windless days.
- Reducing stress: Running on the beach can be relaxing and will help you reduce stress. The sound of the waves, fresh air and beautiful views can be very relaxing. In addition, physical activity, such as running, releases endorphins, or the hormones of happiness, which can help to release the pressure and to improve your mood. According to the 2023 MultiSport Index, as many as 89% of people who are physically active believe that regular physical activity reduces stress and negative emotions.
- Supporting coordination and balance: When you run on the sand, you may feel as if you are losing ground. You need to adapt your movement to the changing ground which leads to better bodily control, coordination and balance.
- A feast for the eyes: Running is an excellent way to escape the daily humdrum and get joy from being close to nature. It is important to increase intensity of your workout gradually and listen to your body. Before you start the calory count, start with the pre-jogging warm-up.
What should a warm-up before running on the beach be like?
A warm-up is indispensable to make your body ready for physical activity and to minimise the risk of injury. If you are unsure whether you do the exercises in the right way, take a look at the tips of our trainer and read what a pre-workout warm-up should look like.
Here are a few recommended steps that you may want to include in your warm-up before running on the beach:
- Start with gentle stretching of the muscles of the whole body. Focus on your leg muscles, your glutes, legs and arms. Do static stretches, hold each muscle for 15 to 30 seconds.
- Move on to dynamic exercises that engage various muscle parts. Make jumps, lunges, skips, lateral squats or high knees. They will help you improve your muscle flexibility and get your body ready for the run.
- Have a few short technical trail runs on the soft sand. Focus on the running technique – pay attention to your feet and how they step on the ground, how your arms and legs are working. This will help you adjust your stride and improve running efficiency.
- Make moves that engage joints, such as arm rotations and body twists, ankle circles and calf stretching. This will prepare your joints for an intensive run.
- Finish your warm-up with a short fartlek run or a gentle jog.
It is important that your warm-up matches your individual needs and accounts for possible weaknesses or health issues. If you have any injuries, pain or restrictions, please consult your doctor or personal trainer before starting to run on the beach.
What is the best time of the day for running on the beach?
Running on a track or in the city differs from the summer jogs in strong sun at the seaside. When you run in the summer when the temperatures are high, you’d better give up running during the hottest part of the day which is usually between 10:00am and 4:00pm. However, if you do plan to run during those hours, make sure you have the right sun protection, such as a hat, sunscreen and something refreshing to drink, ideally a natural isotonic drink.
What time of the day is recommended for runners?
- Early morning, right after the sunrise – the temperature during that time of the day is lower, and the sun is not as intense.
- Late in the evening, right before the sunset – the air temperature is much lower, and the beach is less crowdy.
Who will benefit from running on the beach and who should better think twice before going for a run on the beach?
Is running on the beach recommended for everyone? This activity may be beneficial for many people; however, there are certain factors that you should consider to decide whether it will be right for you too. Here are some tips that will guide you:
Running on the beach is good for:
- People who work out on a regular basis or have experience in running. Those people are more likely to benefit from that activity.
- Runners without a fresh injury or chronic health issues. Running on the beach is more challenging for your health because of the softer surface. That is why people who have injuries, joint issues, back issues or any other chronic ailments, should consult their doctor or physiotherapist before starting such activity.
- People who like variety and a good challenge. They will certainly be happy to take advantage of the new scenery to be physically active.
Running on the beach is not recommended for:
- People with injuries, trauma or ailments, as we’ve already mentioned. Soft sand provides less stability and it may increase the risk that your health gets worse or your injury recurs. In addition, running on the beach may not be a pleasant experience for people who have problems with their balance or coordination.
- People have this notion that running on the beach is about being carefree and light but there are a few things you need to consider first and people who have low tolerance of high temperatures should think twice before heading for a run on the beach. However, if you still want to give beach running a try, try to run during the colder times of the day or on other routes that are more in shade.
What clothing and footwear are best for running on the beach?
You already know how to warm up, who should and who shouldn’t run on the beach. Now, how to get ready for running on the beach in terms of clothing and footwear? Here are some tips to follow:
Footwear:
- Choose lightweight running shoes that provide good cushioning, stability and grip on the loose sand. Avoid shoes that are too heavy as they can make movement more difficult and increase the injury risk; in addition, when soaked with water, they will simply be a load on your feet.
- Alternately, you may want to consider wearing open-toe shoes or sandals for beach running if your prefer greater freedom of movement. Just make sure that they are comfortable, fit your feet well and provide some support and protection.
Clothes:
- Choose light clothes made of moisture-wicking fabrics that give you thermal comfort while running. Avoid cotton as it absorbs moisture.
- Running on the beach means that you are in direct sunlight, so you’d better choose sun protective clothing or a light, air long-sleeve shirt and long running tights to minimise your skin exposure.
- Don’t forget your hat and sunglasses.
.................
References:
1. Raport MultiSport Index 2023, Nowy wymiar aktywności.
2. J. Cieśla, Bieganie po plaży - dlaczego warto, [w:]. Magazyn bieganie, [stan na: 17.06.2023].