Beach running can be a peaceful, relaxing experience, and it can also help improve your running endurance and strength. Of course, running on the beach, especially on dry sand, is harder than running on pavement, so you need to be careful. Before you get started, consider these tips for running on the beach, so you can have an enjoyable, injury-free run.
1. Dress for hot weather
It’s usually hot and humid at the beach, so make sure you’re wearing sweat-wicking, breathable clothes and socks. You’ll feel more comfortable and reduce your risk of a heat-related illness.
You may also want to wear running clothes that dry very quickly, in case you decide to take a post-run dip in the water to cool off and help soothe sore muscles.
Running sunglasses and a running visor are also very useful accessories for beach running.
Related: How to Dress for Hot Weather Running
2. Protect your skin
Running on the beach usually means that you won’t find much shade, so make sure you protect your skin with a waterproof sunscreen of at least SPF 15. Even if it’s cloudy, you’ll still get exposed to the sun, so don’t skip the sunscreen. Put it on at least 20 minutes before you head out, so it’ll be absorbed into your skin.
Don’t forget to reapply sunscreen every couple of hours, especially if you’re sweating profusely or taking a dip in the water.
You should also avoid running between 10 a.m. and 4 p.m., when the sun’s intensity is at its greatest. (Bonus: It’ll be much cooler and less crowded at the beach in the morning or evening.)
Related: Sun Protection Tips for Runners
3. Start with running on wet sand
If you’re new to beach running, start out on wet, firm sand. You’ll find that it’s much easier to run on harder sand the soft, dry sand.
You can slowly transition to dry sand by adding short intervals of running on it. After a few minutes of running on softer sand, recover for several minutes on the wet sand, as you get used to running on the dry sand.
4. Run on flat stretches of beach
Don’t run on the part of the beach that’s sloped. Running on embankments or sloped areas of the beach can lead to injuries in your knees and ankles or falls, since you’re running off-balance.
5. Slow your pace
Since running on the beach is more difficult than running on the pavement or on a treadmill, you’ll need to slow down. Don’t push yourself to run your usual pace. As you build up your endurance for running on the sand, you’ll be able to add some more speed.
6. Be smart about running in the wind
When I run on the beach, I often find that the wind is strong in one direction. If you’re doing an out-and-back run on the beach in hot weather, it’s better to run with the wind on the way out. So, when you’re really hot and sweaty during the second half of your run, you’ll be running into a cooling breeze.
7. Don’t forget about hydration
The combination of sun exposure, heat, and the challenging terrain of sand will definitely make you sweat. Make sure you replenish fluids and hydrate properly so you can prevent dehydration and other heat-related illnesses.
Some beaches have boardwalks where you can find drinking fountains. If you won’t have any access to them, you’ll need to carry your own water or cash or card to buy bottled water.
8. Don’t jump right into barefoot running
Barefoot running is a good way to build up strength in your feet. But because we’re used to wearing shoes all the time, our feet aren’t strong enough to jump right into barefoot running. If you start running barefoot on the beach too fast or too frequently, you could injure yourself.
You should gradually build up your tolerance for barefoot beach running. Start out with short runs – 10 or 15 minutes – to build up some strength in your feet. And, of course, watch out for sea animals, broken glass, and shells.
9. Dedicate a pair of running shoes for the beach
Your choice of running shoes for the beach is really a matter of personal preference. Some runners find that minimalist shoes feel better for sand running, but others prefer a more supportive shoe.
Most beach runners opt for lightweight, breathable shoes with good traction to stay steady on the sand.
While there aren’t specific shoes made for beach running, if you’re a frequent beach runner, you may want to designate a pair of your running shoes for beach runs. Then you won’t have to try to get all the sand out of your shoes after your runs.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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