Many people start running on the beach during the summer. When running on sand, the impact on the muscles is intensified, even surpassing the effort experienced when running on asphalt. Both the intrinsic musculature of the foot and the longer muscles of the legs are subjected to higher levels of effort compared to running in running shoes on a stable surface.
However, there are numerous benefits of running on the beach and we are going to identify them here.
Fundamental changes of running on the beach
It is essential to understand that the design of a shoe's sole allows for energy return when running on surfaces such as asphalt. However, when running barefoot on the beach, this return of energy is lost, which places additional strain on our muscles. Although running on the beach may seem simple, it is essential to choose the right area. Running in the wet section is highly recommended due to its greater stability. On the contrary, in the dry zone, the foot sinks deeper, causing greater muscle effort and instability.
Running along the coast is an activity that offers numerous benefits for both the body and the mind. It is already known that walking on the beach has positive effects, running takes it to another level. Among its many advantages, one stands out: it helps strengthen the muscles of the feet and improve balance. By choosing to go barefoot, you can stimulate proprioception, a practice that is often overlooked during training, while also experiencing a heightened sensory experience that is lost when wearing shoes.
However, It is important to keep in mind that running on the beach is not the same as running on asphalt.. It is essential to differentiate between walking and running on the beach. Although beneficial for experienced runners, those who are not used to it must gradually adapt to the environment over an extended period of time.
There is another disadvantage to consider: the amount of time you will need to spend running on the beach. Unless you are lucky enough to live near the coast and have the luxury of training on sandy shores every day, it is advisable to limit yourself to running on asphalt and only walking barefoot on the beach. Otherwise, there could be potentially serious repercussions.
Running on the beach is not something that can be mastered in a short time, despite the common practice of many bathers. Running barefoot on the beach significantly increases the likelihood of muscle injuries. These injuries mainly involve increased muscle tension, including plantar fasciitis, overloads on the Achilles tendon and overloads on the calves, soleus, hamstrings and quadriceps. In addition, there is also a risk of ankle sprains and knee discomfort.
Is it better to go barefoot or wear sneakers?
The experience of running on the beach will vary depending on your usual routine. If you normally run on asphalt with shoes with a drop greater than 5 mm, you will surely feel the difference. The best way to run on the beach is to do it completely barefoot and increase the intensity little by little. One suggestion is to incorporate a combination of leisurely walks and short barefoot runs along the beach, reserving longer runs with shoes for the asphalt.
On the other hand, if you are used to wearing minimalist shoes or running barefoot, the only difference you will notice is the texture under your feet. However, you must be aware of the inherent dangers, as you may encounter a variety of irregular items such as shells, glass shards or stones during your run. Additionally, there is a risk of burning the soles of your feet, especially when traversing stretches of dry sand along the coast.
Tips to enjoy the benefits of running on the beach
Incorporate run and walk intervals
For people unfamiliar with running on sandy terrain, it is recommended to start with short runs and incorporate run and walk intervals. Gradual adaptation is crucial when aiming to increase resistance and prevent possible injuries.
Make sure you have the right equipment
To protect yourself against the sun's reflective rays emanating from the water and the direct rays falling on your head, it is advisable to use sunscreen. Additionally, when the sun is shining, wearing sunglasses, a hat or a visor will not only improve your comfort and concentration during the race, but will also It will protect you from the sun's rays.
When sand inevitably finds its way into your shoes, it's important to wear socks that offer protection against blisters. If your current combination of socks and shoes fails to prevent chafing, use creams that relieve skin discomfort, especially during long runs where your feet may get wet.
Pay attention to the signals your body sends you
In the event that we start our run on the beach and detect indicators such as an unusual feeling of fatigue in the legs or unexpected pain, it is recommended to reduce the running speed and the transition from the sandy surface to the asphalt, using our running shoes. usual.
Participate in short races
To avoid becoming overwhelmed, it is advisable to refrain from extensive running sessions. It is more beneficial to do shorter, moderate intensity workouts. In my opinion, Prioritizing strength training over resistance exercises is the way to go.
Make sure you carefully select the right surface
To maximize your running experience, choose sections of the beach where the sand is wet and the terrain is relatively flat. Although it is not always possible to access firm sand at low tide, incorporating running intervals on soft sand can provide a significant energy boost. Similar to traversing powder snow, Each step on the soft sand requires additional effort from your leg muscles as it gives way beneath you.
Make sure you examine your knees
Beaches vary in the slope of their surface, and even the flattest ones have a slight slope at low tide. It is a general rule that as the tide rises, the sand becomes steeper. Running on an incline surface can cause strain on your knees and hips. To evenly distribute the impact, it is important to run in both directions on the beach, allowing each leg to adapt to the slope. If you feel any discomfort or pain in your knees or hips, it is advisable to leave the beach or stop running.
I hope that with this information you can learn more about the benefits of running on the beach.