This week’s leg day left you limping. After one final, excruciating set of calf raises, you grab your water bottle, skip over the treadmill, and decide to head off to the beach in search of a more scenic and forgiving environment to jog off the soreness.
Before you go sprinting along the shore at low tide, leaving the seagulls wondering if they can keep up, you’ll want to consider everything that comes along with running on the beach. Yes, there are plenty of advantages to be had when you swap out hard asphalt for softer sand. To help you make the most out of your beach run, we talked to an elite runner and coach for expert tips for running on the beach safely. Here’s what you need to know.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Tips for Running on the Beach Safely
When you choose the beach as your training ground, you’re opting for far less predictable terrain than your tried-and-true cushioned treadmill. A sandy beach provides you with a new, softer surface to run on, but there are some safety concerns with running on sand that extend beyond being on the lookout for sharp objects.
Choose Wet Sand Over Dry Sand
To give your feet some additional stability during sand runs, start on wet sand instead of dry sand, and always monitor your body closely. While a condition like plantar fasciitis can be spawned by too much running on hard surfaces, it can also be caused by walking or running on surfaces that are too soft.
[Read More: Running on a Treadmill Vs. Running Outside]
When you hit the beach, it’s time to embrace your inner Goldilocks.
I personally like the wet, packed sand; it’s still soft, but it’s not too soft.
— Lee Whitaker
“Your running stride and efficiency isn’t hindered by it,” says Whitaker. “If you’re in the soft sand, it’s going to be a totally different workout because your foot is going to slip, sink, and turn. The harder sand is going to be soft while still absorbing some impact. It also isn’t as uneven, and your foot won’t slip around. If you have a nice, wide beach with a really flat, packed area, it’s similar to running on a really nice, soft track. It’s a lot of fun to run on, but you need to have the right kind of beach for that.”
Take Your Shoes Off
Yes, it’s advisable for you to wear shoes in almost every other running environment, but the beach is one of the cases where barefoot running is almost always the preferred option.
Not everyone enjoys getting their feet wet or the feel of sand between their toes, but when you’re running on the beach, that’s a good time to free your feet from your even the best running shoes.
Barefoot running on the beach is a good workout.
— Lee Whitaker
“It’s a good tool to have in the bag just like anything else,” explains Whitaker. “You don’t want to do too much of it, just like you wouldn’t want to do too much of any particular type of workout…But I like running on the sand barefoot in particular because it’s great for strengthening the feet. The stronger your feet are, the better your running will be, and the better you’ll handle the impact and the mileage. You’ll be more resistant to injury, especially against injuries that originate in the foot.”
Just be sure to take extra care to watch out for errant shells or any other sharp objects. Be as vigilant as possible to protect your feet.
[Read More: The Best Cross-Training Shoes on the Market]
Be Mindful of the Slope
Running on soft sand is more challenging than running on harder surfaces in several respects, but one of the most underrated aspects of sand running has to do with the slope. The slope of the sand may not seem like a big deal as it gradually descends toward the water, but if you don’t account for it, you may find yourself at an increased risk of injuries.
[Read More: The Best Incline Treadmills on the Market]
“The unevenness of the beach is something you need to be aware of,” Whitaker cautions. “If you’re running in one direction and you’re kind of close to the water, there’s a slope — one side is further down than the other. I don’t think you make adjustments for it with form, but you need to be aware of it and try to stay balanced.”
If you’re going to run five miles up the beach, maybe you run 2.5 one way and 2.5 the other way so that you experience that sloping effect in both directions.
— Lee Whitaker
“You could theoretically end up sore on one side, and that would be the reason — because you ran against that camber of the slope in only one direction versus the other.”
Wear Sunscreen
Even if you’re running on the beach in the heart of your summer vacation, the sun never takes a day off. This means you should drink plenty of water and rub on plenty of sunscreen.
[Read More: The Best Running Sunglasses]
“Sun protection is good for any extended time outside, whether you’re running on the beach, sidewalk or asphalt,” says Whitaker. “It doesn’t matter where you’re training. As long as you’re outdoors…you need to take [the sun] into consideration and take the necessary precautions.”
Don’t Overdo It
Once you get your first dose of sand running, you may find yourself so enamored that you vow to make it your main running surface from that moment forward. Well, before you begin training for your next half marathon exclusively at the beach, take into account how much time your body needs to adapt to its new training surface.
“Beach running can be great, but just like anything, if you do it too much, too soon, you can end up doing damage and causing injuries,” warns Whitaker. “You just need to keep it in proportion with your fitness.”
Start with short runs, and as your fitness level builds up, you can build up your beach mileage along with it.
— Lee Whitaker
“It needs to develop over time so that your body and your muscles and your feet and the bones and the ligaments and tendons have a chance to adjust to what they’re encountering.”
How to Run on the Beach
Based on the results of studies comparing the forms of runners when they run on dry sand to how they run on hard surfaces, the following changes were noticed in their form: (1)
- An increased stance time
- A greater stance-to-stride ratio
- A shorter stride length
- A faster running cadence
While these changes in form were prominent, they appear to be the result of unconscious adjustments made by the runners as opposed to intentional form modifications.
[Read More: How to Balance Running and Strength Training, No Matter Your Goals]
“I think when you run on a soft surface like the sand, particularly if you’re running barefoot on anything, your body will sort of self-adjust to what’s going on,” explains Whitaker. “Generally speaking, you don’t change your form. I’m not a big advocate of forcing form changes in general. I think a lot of it just takes care of itself with the work and with the changing environment and the changing workouts and your body naturally getting stronger over time, and through strength training.”
Benefits of Running on the Beach
When your personal trainer suggests that you opt for a beach workout, your mind might immediately be filled with thoughts of fresh air and sunshine. The picturesque setting might provide a boost to your mental health, and the soft sand will also offer your body a new surface that it will respond to far differently from the gym floor. This can have very favorable outcomes on your body.
Increased Muscle Activation
Study participants who ran on dry sand rather than a hard surface experienced changes in both running form and muscle activation in several of their lower-body muscle groups. (1) Specifically, EMG activity was greater in the hamstrings, vastus lateralis, vastus medialis, rectus femoris, and tensor fascia latae during several phases of running on a sandy surface in comparison with running on a hard surface.
[Read More: How to Run a Faster Mile, According to a Running Coach]
Faster Running on Sand
A study comparing the effects of sprint workouts on sandy surfaces and grassy surfaces showed that only the sand-training group improved its running speed on sandy surfaces. Both groups improved their speeds on grassy surfaces. (2) These findings suggest that there is no substitute for sand running to improve racing performance on sandy surfaces.
Reduced Muscle Damage
While sand training is associated with increased muscle activation and strength improvements, another study linked it with reductions in joint impact and associated muscle soreness. (3) Therefore, sand training can be a suitable intervention for you to limit the strain of running on your muscles while simultaneously strengthening them.
Correction of Foot Positioning
One study demonstrated how running on sand reduced pronation, boosted medial gastrocnemius activity, and improved pelvic stability for runners with over-pronated feet. These improvements were attributed to higher activity in your glutes when your feet push off of a sandy surface. (4) This makes beach running an attractive intervention for improving foot posture.
More Rapid Energy Expenditure
Running on sand has been shown to require 1.15 times more energy expenditure than running on hard surfaces. (5) This increased use of energy is theorized to result from increased mechanical work and a decrease in the activity efficiency of muscles and tendons. Therefore, running in the sand may raise your heart rate more quickly than running at the same speed on a hard surface.
Life’s a Beach, and Then You Run on It
Running on sand takes time for your body to get used to, so it’s advised that you take a measured approach to adding beach running to your routine. However, once you become fully acclimated to galloping along the beach, you’ll find that beach running is no vacation — but it’s well worth the trip.
FAQs
Still have questions about how to run on a beach safely? We have answers for you below:
While running on the sand tends to prompt people to change their running form, these changes are usually unconscious decisions and not the result of intentional form adjustments. (1) However, make sure you run the same distance up the beach and back down the same way to accommodate the changes in slope.
Running on the beach without shoes is the preferred method of running because of its ability to strengthen the feet, and improve foot posture, conferring greater benefits to running on other surfaces later on. (4) That said, make sure your beach is safe enough for you to do so without risking stepping on shells or other sharp objects.
Running on the beach may well reduce the impact on several joints, including the knees, compared to running on hard surfaces. (3)
References
- Pinnington HC, Lloyd DG, Besier TF, Dawson B. Kinematic and electromyography analysis of submaximal differences running on a firm surface compared with soft, dry sand. Eur J Appl Physiol. 2005 Jun;94(3):242-53.
- Binnie, Martyn J.1,2; Peeling, Peter1,2; Pinnington, Hugh3; Landers, Grant2; Dawson, Brian2. Effect of Surface-Specific Training on 20-m Sprint Performance on Sand and Grass Surfaces. Journal of Strength and Conditioning Research 27(12):p 3515-3520, December 2013.
- Binnie MJ, Dawson B, Pinnington H, Landers G, Peeling P. Sand training: a review of current research and practical applications. J Sports Sci. 2014;32(1):8-15.
- Jafarnezhadgero A, Fatollahi A, Sheykholeslami A, Dionisio VC, Akrami M. Long-term training on sand changes lower limb muscle activities during running in runners with over-pronated feet. Biomed Eng Online. 2021 Nov 27;20(1):118.
- Lejeune TM, Willems PA, Heglund NC. Mechanics and energetics of human locomotion on sand. J Exp Biol. 1998 Jul;201(Pt 13):2071-80.
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