Whether we go to the beach on vacation or live close to it throughout the year 7 Benefits of Running on the Beach all year Round, running on the beach is a great way to add variety to your workouts. It also gives us the opportunity to go outside and try something new. However, there are a few things to keep in mind before burying your toes in the sand.

If we are ready to practice beach running, there are a few things to keep in mind, risks, and tips to help us get started.

7 Benefits of Running on the Beach all year Round

Regular beach workouts can prevent boredom, improve running performance, and help break plateaus. It can also challenge the body in ways we didn’t know about.


Take off your headphones and listen to the sound of the sea!

The sea is one of the most pleasant places that exist. Running or just walking along the beach will force us to enter a state of greater relaxation. In addition, the sound of the sea is closely related to the relaxation of the body and mind.

So, if you are stressed or feeling overwhelmed, a walk or light jog along the sea will give you an incredible level of relaxation. In addition, you can accompany him with a bath!

Requires More Energy

Sand running provides additional resistance to the large muscles of the lower body, requiring more effort and energy to propel the body forward. Higher energy requirements equate to higher calorie burn.

Beach sand is more durable than asphalt. For this reason, we will have to perform a lot of muscle activation in order to overcome this force. This will result in higher calorie expenditure during the race. Also, if we run on dry sand instead of wet sand, the costs will be even higher, since this type of sand will be less hard, requiring more effort.

One study found that compared to more traditional training grounds such as grass, sandy surfaces require more energy than training in team sports. For more information Global Pediaa.

Less Impact

Running on sand provides a softer landing than running on pavement. We will put less stress on the ankles, knees, and hips. Reducing stress on these support joints can reduce the likelihood of impact-related musculoskeletal injuries.

One study comparing the effects of soft sand running on grassy surfaces found less muscle damage after exercise when participants ran on sand.

Strengthens Small Muscles

Sand is an unstable surface. Every time we hit the ground, smaller muscles, tendons, and ligaments need to stabilize to keep our balance and keep our ankles from twisting.

If we haven’t done ankle or foot rehabilitation exercises, it’s likely that this area needs some work. As long as we don’t have injuries, the arena offers the perfect surface to build strength and stability in the foot and ankle.

Improves Athletic Performance

Sand training puts strain on muscles, joints, ligaments, tendons, and the cardiovascular system in ways that stable surfaces like gym floors don’t.

One study examined the effects of 7 weeks of plyometric training on two surfaces: a stable surface (gym floor) and sand. While participants improved repetitive directional changes, static balance, and jumping ability on both sand and stable surfaces, sand training resulted in some additional progress in all areas, as well as improved sprint performance.

Breathe Better

Breathe in and notice the purest air!

When we run on the beach, we will achieve better breathing, which will result in more oxygen for the body and thus be able to continue the march in a more optimal way. Basically, the improvement in breathing occurs due to temperature, humidity, and reduced pressure, which make it easier for the body to receive oxygen.

Strengthens the Stomach

Every time we train on a surface that changes as we land, we engage our core muscles to provide stability and balance. Running engages the abdominal muscles during the walking cycle, and running on an unstable surface forces those muscles to do more work.

One study found that resistance training increased runners’ endurance and required less energy over time, making their runs more efficient.

Strengthens the stomach

Precautionary Measures

Despite all the benefits of running on the beach, there are a few things to keep in mind before you get started. Some beaches may have barnacles or other sharp objects that can be used to pierce feet. If so, we will wear sneakers when we run.

We will try to run on wet sand, as it is denser than soft sand. Wet sand creates a more stable surface than soft sand, which creates a higher level of instability. If we are up to the challenge, we will alternate between hard and soft sand. For example, try running on hard sand for 3-5 minutes and then running or walking on soft sand for 2-3 minutes.

We may also consider wearing slippers, especially if we are new to this practice. When the feet, ankles, and knees get stronger, we will move on to barefoot running. However, we will start with short runs to allow the body, and especially the feet, to transition from shoes to bare feet.

And finally, let’s try to find a beach with a flat surface. Many beaches are sloping, which can put extra pressure on your hips and knees. If we need to run downhill, we go halfway in one direction, then turn around and run back. This strategy will create an even load on both sides of the body, rather than on one side.

People at Risk

Outdoor workouts are a great way to work out, get some vitamin D, get some fresh air, and change where you work out. However, it is not always the ideal solution to learning problems. And unfortunately, some people should avoid running on the beach.

If we have a knee or ankle injury, we will not run on the beach. We should also stick to a harder surface if the ankles have become loose from a previous sprain or tear. Plantar Fasciitis Inflammation of the fascia that connects the heel to the forefoot is another injury that can get worse when running on the beach.

If we suffer from plantar fasciitis but still want to try running on the beach, we make sure to wear supportive shoes. We can also talk to an orthopedist or physical therapist before we start.


Running on the beach doesn’t require an expensive gym membership, fancy clothes, or special equipment, but a few tips will help you make the most of your time on the beach.

  • Heating. We will spend at least 5 minutes on a dynamic warm-up of the whole body. We’ll save time on the glutes, hamstrings, quads, calves, and ankles. We will include leg swings, high knees, forward lunges, butt kicks, calf raises, and seated ankle spins.
  • Walk before running. We will first walk along the beach to acclimatize on the surface while observing the route. On the first day, we will just walk. Next time we will alternate the intervals between running and walking. We will continue with interval training until we feel ready to run all the time.
  • Protect your skin from the sun. Apply sunscreen to exposed skin and wear sunglasses and a cap or visor to protect your face from UV rays.
  • Easy to run on the beach. To minimize injury, we’ll start with a 20-minute jog 2 or 3 days a week. We can gradually add time as the body adjusts to the new surface. Keep in mind that the pace will be slower than when we run on a hard surface.
  • Avoid the hottest hours of the day. Running during the hottest part of the day can cause heat exhaustion and become quite a challenge. We can also burn the soles of our feet if we do it barefoot.
  • Be hydrated. Drinking water before, during and after a workout is good advice, no matter what we do.