Whether you're on vacation or happen to live near a beach, jogging on sand can be an effective way to add variety to your workout routine. The scenery can be inspiring, the fresh salt air is invigorating and you'll burn anywhere from 30 to 50 percent more calories than running on the road or treadmill, depending on your exertion rate. Though running on the beach is easier on your joints, pushing off on the soft sand can be challenging. Follow a few tricks of the trade to make your beach run successful.
Step 1
Buy a pair of running shoes to be used only for jogging on the sand. Choose the same brand and fit that you use for road or treadmill running, but keep one pair assigned to the beach to avoid tracking sand everywhere.
Step 2
Jog barefoot if you are a veteran runner. It's refreshing to feel the sand between your toes as you jaunt down the beach, but the uneven surface of the beach can lead to a greater chance of strains and sprains. Runners who have established strength and stability in their ankles and knees will fare better running barefoot.
Step 3
Run on the wet sand near the water, which is firmer and will allow for more traction. As you get stronger, try 1- to 2-minute intervals on softer, drier sand and eventually increase that time to 10, 15 or 20 minutes.
Step 4
Wear waterproof sunscreen during your jog. The sun reflecting off the ocean can be powerful, so look for a sport sunscreen that can withstand sweat and humidity.
Step 5
Plan to run at a slower pace on the beach than you would on the road or treadmill; the unevenness of the sand is significantly more taxing to your muscles than a straight, flat surface.
Step 6
Cool down by walking barefoot on the beach, which allows your feet, toes and ankles to stretch as they are strengthened from the sand.
Things You'll Need
- Running shoes
- Sunscreen
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