Training on the Beach: Tips and Benefits for Runners

No one wants to stop their training routine and lose physical fitness whilst on holidays, but the heat, humidity, or commitments with travel partners may make that difficult. At SportsShoes we want you to see the holidays as an opportunity to try a different kind of training that will strengthen your muscles and keep you fit whilst you’re away. If you are at the beach, you can enjoy the benefits of barefoot walking on the sand or even start running next to the sea. Keep reading to find out more.

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Photo credit: Admiral General M.

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Barefoot walking on sand: the natural equivalent of minimalist shoes

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Barefoot walking on beach sand strengthens the bones and muscles of the feet. Just a first try and one can notice the extra effort they have to put on it. It is the natural equivalent of wearing minimalist shoes. In this article from SportsShoes we explain how using minimalist shoes, apart from strengthening the feet, contributes to reducing stress on the heel, knees, and hips. However, it is impossible to become a barefoot runner overnight. The feet and the body in general need to slowly get used to this technique which involves the gradual flattening of the foot’s arch.

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Photo credits: Unsplash

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Barefoot running, despite its name, rarely involves not using shoes. The runners who dare to try this technique make use of a special kind of shoe with low cushioning and a very thin sole called minimalist shoes. Being able to run with no shoes requires a long process of training and adaptation - and even after having done it, barefoot running can be dangerous depending on the type of terrain. However, the sand of the beach will be our ally: it is the safest way of running without shoes and it has been proved, as argued by K. Rome, D. Hancock, and D. Poratt on the New Zealand Medical Journal, that it contributes to the correct development of young feet. Even so, we recommend walking instead of running so as not to put excessive strain on the feet. That will be enough to burn calories and improve your speed and you will also rest assured that you have not put your training completely on hold whilst on holidays. 

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EXPLORE OUR COMPLETE RANGE OF MINIMALIST SHOES

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Running on the beach: tips and tricks

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For those who dare to go a step beyond and do not want to go without their daily run, less is more when you are on the beach! A study in the Journal of Science and Medicine in Sport has demonstrated that running on the beach burns more calories than doing so on concrete. Furthermore, it also reduces stress on the joints and prevents damaging our muscles (find out more in this study).

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Photo credits: Unsplash

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If you have ever tried going for a run on beach sand, you will have noticed how significantly more difficult it is, which means that you should not try to cover the long distances or times you are familiar with. Here are four useful tips: 

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1. Do short runs

In order to run on the beach, even if you are using shoes (which we recommend), a process of adaptation is needed. If you try to cover a long distance on your first day, you will feel exhausted afterwards and will not be able to enjoy the rest of your holidays. You need to take these two things into consideration: the effort is going to be bigger than when you run on concrete and the kind of exercise done is different from your usual running. That is a benefit in itself, as you will be able to do the same amount of exercise spending less time. 

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2. Don’t forget your solar protection!

If you go running on the beach, it is very probable that shades are nowhere to be found on the route, and also that you are tackling a warm and sunny climate and time of the year. Despite the fact that your intuition might tell you that you should not wear many clothes, or even use a swimsuit and nothing else, we recommend wearing a long sleeved t-shirt, ideally made of very light fabric. Thus you will be more protected against ultraviolet rays. It would also be ideal to find a fabric that has solar protection itself. Don’t forget to take a good pair of running sunglasses with you that ensure complete protection against UV rays. At SportsShoes we have a range of sunglasses which you can consult here. If you are wondering how to find the perfect pair of sunglasses, take a look at this article which teaches you what to look for in running sunglasses. Higher State has launched a new collection of sunglasses specifically designed for running, cycling and hiking. Take a look at the review here. 

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3. Run early in the morning

Apart from avoiding the heat and crowds, choosing to run during the first hours of the day will help you to keep up with your travel partners if they are not runners like you. It will also give you an opportunity to explore the area before anyone else. Maybe you can have breakfast somewhere nice after your run and book a restaurant for the evening. You can always take a nap at the beach if waking up early has tired you out - there’s not much to do during the hottest hours of the day anyway! 

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4. If you get tired, come closer to the waves 

It is a well known fact that the sand near the water is harder because it is wet, which makes running easier. Furthermore, if you decide that this adventure is too much for you, you can always exchange it for a session of swimming. Don’t forget to wear a swimsuit under your running clothes because, when you are at the beach, anything can happen. 

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If this article has left you thirsty for some sports holidays, don’t forget to join our komoot and Strava clubs. They can help you plan a safe run and will give you a good idea of the time you need and the terrain and distance you are going to tackle. You can also plan new routes and discover new roads and trails.

Join our Sportsshoes x komoot community now to find inspiration, plan outdoor adventures, and share your stories.

If you love moving as much as we do, then we're almost certain you will be familiar with Strava. But did you know you can join our very own Strava club? Track and compare your progress via our club leaderboard and compete in our unique SportsShoes Run Club challenges with a chance to win some amazing prizes. We regularly post links to informative articles and videos, designed to help improve your training, and our club members also have access to the latest offers and new releases!

CLICK HERE TO JOIN NOW

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That said, enjoy your holidays and combine them with a bit of sport to obtain a gratifying and complete experience because there is #NoFunStandingStill. Happy summer!

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.