Running is without a doubt one of the best cardiovascular and calorie burning exercises around. Running at even a moderate pace can burn over six hundred calories per hour. If you're tired of running on a stationary treadmill and want to experience the sun and sweet smell of the ocean, why not take your running to the shoreline? Besides being pleasant, beach running offers the advantage of burning more calories due to the uneven terrain of the sand which also helps to tone leg and calf muscles. Here are some tips for running on the beach:
Protect Your Skin
When running on the beach, you'll be exposed to direct sunlight and light reflected off the water. This increases the potential for sunburns, sun damage, and, potentially, skin cancers. Before running apply generous amounts of sunscreen to all exposed body parts. Look for a waterproof or sports strength sunblock since you'll be sweating and can lose your layer of protection quickly.
Start Slowly
If you're new to running in sand, start slowly and cut your workout distance by at least thirty percent for the first week. Soft sand gives your leg and calf muscles a tougher workout and can result in considerable muscle soreness. Gradually work up to your usual speed and distance. You'll discover that jogging in soft sand can be hard work!
Run in the Morning
You'll have a more pleasant experience if you run in the early morning hours before the temperature rises and the beach becomes crowded with people. The solitude of an early morning run in the cool, salty air can be an excellent stress reliever. Not only is an early morning run therapeutic to the body, it also helps to soothe the mind.
Be Careful if You Run With Bare Feet
Many people elect to run on the beach first thing in the morning with bare feet. You may find the soles of your feet aren't up this experience when you first start running on the beach. They need time to build up calluses. If you elect to run barefoot, keep your distance short initially and gradually work up to longer distances as your feet become used to the sandy surface. Also, be aware that the sand can hide sharp objects such as shells and pieces of glass which can do damage to bare feet.
Run When the Tide is Low Along the Shoreline
It's more difficult to run on soft sand. You can alleviate this problem by running on the beach when the tide is low along the shoreline and the sand is wet and more firmly packed. This can help to reduce soreness as well as reduce your risk of injury.
Running on the beach can be a welcome diversion from your regular running routine and can give you an excellent cardiovascular and muscle toning workout. Be sure to take precautions, particularly when you first start to reduce the risk of injury.
