Running on the Beach
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Is Running on the Beach Good For You?
Absolutely. But if you are new to running or just picking it up again, it’s recommended that you start on level surfaces (road or treadmill) first. Running on beach sand can be an excellent running progression because it requires you to use muscles that you don’t typically use while running on the road. Running on more tightly packed areas with sand (typically closer to the water) can be similar to road running. However, running where the sand is loose can be a good way to improve muscle strength in your ankles, knees, hips, and core. Hill running on loose sand can be a great source of both cardiovascular and strength training.
Running barefoot on the beach
Additionally, although softer sand may be a more difficult muscle workout, studies have shown that running on softer surfaces (such as sand) can reduce stress on the ankle, knee, and hip joints. One study in particular: “Effect of sand versus grass training surfaces during an 8-week pre-season conditioning program in team sport athletes,” found that running on the sand was more than four times less stressful than running on the pavement [1].
Do You Wear Shoes When Running on the Beach?
You certainly can, and a lot of people often do. Typically it is better to run with the gear you’re used to. When you are running on firmer sand, it can be similar to the pavement; shoes would be recommended. Softer sand might be more comfortable without shoes, but keeping them on should not make that much of a difference. Either way, I suggest doing what you are most comfortable with.
How to Run Safely on the Sand Without Getting Hurt?
If you are running closer to the water, it is probably best to keep your shoes on to avoid potential injury from stepping on shells and other debris. Make sure you are familiar with the area that you will be running at, as some areas of the beach can be more heavily populated with shells, rocks, etc.
Also, as mentioned above, make sure that you recognize the importance of pacing yourself if you are new to beach running. Especially when running on softer sand, your workout could be far more intense. Therefore it’s necessary to limit the distance you plan to cover. It is important to build up your tolerance [2].
Finally, people can underestimate the weather elements while running on the beach. Make sure that you are hydrated and use proper skin protection to avoid heat exhaustion.
What are Common Injuries from Running on the Beach?
Running on beach wearing supportive shoes can help prevent injuries
If you are running without shoes, be aware that injuries such as ankle sprains, plantar fasciitis, and even Achilles tendonitis might be more common. As a result of research and advancements in technology, running shoes today are very supportive and reduce the risk of these injuries. With innovations like arch support, ankle support, and form-fitting heel cups, many can run without issue with their shoes on. To learn more about shoes, please read this article on choosing the best running shoes.
I have seen many of my beach runners return to the clinic with complaints of shin splints because they are accustomed to running on only flat surfaces. This is why pacing yourself is essential. You do not want to over-train and pay the price by having to avoid running for several weeks as you recover from injury.
Related Articles:
- Off-Season Training
- When To Start to Strength Training
- How to Avoid Overtraining
- What is Anaerobic Exercise?
Treatment of Running Injuries
Jacksonville Orthopaedic Institute has 12 convenient physical therapy centers located throughout Northeast Florida. To schedule for JOI Rehab, please call 904-858-7045. To find the location nearest to you visit JOI.net, click below, or call 904-JOI-2000.