Running is an excellent activity to burn calories and get in shape, and in summer a good option to stay active and get a tan is running on the beach. For this reason, here are the best tips to do it safely and effectively.
Running barefoot along the seashore can be very pleasant and relaxing, but it will also be a totally different experience than running in the middle of the city or on the treadmill at the gym. Therefore, depending on your previous running practices, we recommend the following tips:
Don’t always run barefoot
Running barefoot in the wet sand at the seashore means running without any cushioning, something that many of us are not used to, and because of this, we may experience discomfort or even injury to our feet.
Also, without cushioning the impact on the joints can be greater. Therefore, if we are not used to running barefoot or in shoes with little cushioning, it is best not to abuse this practice.
We can alternate days of running on wet sand during which training sessions are of short duration, with training on asphalt or on firm ground with the usual footwear we use.
Always use sun protection
Although we are looking to get a tan and our skin receives sunlight to synthesize vitamin D, we should never train on the beach without protection.
That is, it is essential that about 30 minutes before starting to run or go out to train we apply a cream with sunscreen suitable for our skin type, and if we spend more than two hours running or we get too wet, it is important to repeat the application to have adequate protection.
Likewise, we should not forget that our eyes can also suffer sunburn, so when running on the beach we should use sunglasses with a suitable quality UVA filter.
Avoid the hours of highest solar radiation and low tide.
To find the most stable terrain, the ideal is to run on wet sand, when the tide is low, which often coincides with the hours of highest solar radiation of the day, in the morning.
Thus, we avoid exposing ourselves to the sun at times when the sun is extremely dangerous and it is very hot, and at the same time, we ensure a better surface to run and enjoy training on the beach.
Don’t neglect your hydration
The humidity and heat of the beach, even if we train early in the day, can be detrimental to the hydration of the body, favoring the loss of water through sweat and thus, poor performance.
Therefore, it is very important that we hydrate before, during, and after the race training, being almost always enough with the intake of fresh water.
Adjust your training to the beach
As we have said, with the heat, humidity, and the more unstable terrain that represents the sand of the beach, our performance can drop, or rather, the training will be more intense and exhausting.
So, it is advisable to adjust our running to the beach or to our personal experience, it may be necessary to reduce the running time or decrease the speed.
It is always important to be attentive to our sensations and to what our body demands because maybe after a few days of adaptation and acclimatization we can run at the same pace as in the city or for the same time, only that at first the beach may be very different from what we are used to.
Now you know, if you want to run on the beach, these are the best tips to do it safely and effectively.