{"id":14135,"date":"2016-08-18T00:00:00","date_gmt":"2016-08-18T07:00:00","guid":{"rendered":"http:\/\/www.rei.com\/blog\/?p=14135"},"modified":"2023-06-19T13:13:06","modified_gmt":"2023-06-19T20:13:06","slug":"5-tips-for-better-beach-running","status":"publish","type":"post","link":"https:\/\/www.rei.com\/blog\/run\/5-tips-for-better-beach-running","title":{"rendered":"5 Tips for Better Beach Running"},"content":{"rendered":"

This soft, natural surface gives you all the body benefits of a dirt trail\u2014stronger\u00a0muscles, ligaments, and tendons from an uneven surface, a\u00a0major endurance build, and more. And while the give of sand can make for a hearty, challenging workout, its impact-dampening nature is also easier on joints than a harder trail (and way easier on your joints than a road), at least in my experience. Plus, it\u2019s hard to beat the enjoyment of running along the water\u2019s edge\u2014the scenery, sound of the waves, cool breeze, and ability to jump in the water, post-run.<\/p>\n

Here are five tips to make the most of your beach running experience:<\/p>\n

1. Check the Tide Charts<\/h2>\n

The configuration of most beaches varies greatly depending on the tides. High tide means less sandy surface, and sometimes, the high tide covers the entire beach, water slamming up against a barrier like a rocky cliff. Low tide leaves the most surface available for running (and walking, playing, and lounging). Check online for your local tide charts.<\/p>\n

Since low tide yields the biggest sandy surface, with the most hard-packed, even sand available for running, try to run at low tide or in the hours that surround the listed time for low tide. While a deep sand run can be a great workout (see number 2), running on the hard-packed sand, closest to the water\u2019s edge, will give you the springiest, most even surface for your run. Over time, you\u2019ll get used to the patterns of the lapping water. But if your shoes do get wet, not to worry. They\u2019ll dry (and you don\u2019t have to worry anymore about keeping them dry on your run).<\/p>\n

2. Caught at High Tide? Keep it Short.<\/h2>\n

If you have to run when the tide is high, due to scheduling or if you didn\u2019t check the charts before your run, be ready to adjust. Higher tides can erase any flat, hard-packed sand, which means you\u2019ll be running in the deep, soft stuff, which can be a major challenge. It can also be a great way to get in a super-hard, strength-building and cardiovascular workout in a short amount of time, but it\u2019ll kick your butt. Give yourself a break and shorten your run.<\/p>\n

3. Dress the Part<\/h2>\n

Even if you\u2019re not running on a particularly hot, summer day, beach climates are humid (read: sweat-fest). Wearing technical fabrics\u2014sweat-wicking, breathable shorts and tops\u2014will keep you comfortable longer. And wear something you don\u2019t mind getting fully wet after your run, either shorts that dry quickly (and have a drawstring) and a sports bra, and\/or a comfortable bathing suit underneath your running clothes. Trust me (see number 5). You’ll also want to wear sunglasses to cut down on the sun\u2019s glare off the water, and from overhead. And wearing a lightweight hat or visor will both block the\u00a0sun from your face and eyes and absorb sweat.<\/p>\n

Aim for minimal footwear. Sand moves under your feet\u00a0and actually morphs around your footstrike. Footwear is a matter of personal preference, which you may need to dial in by trial and error, but some find that wearing minimalist footwear\u2014more minimal than they\u2019d wear on a road or hard-packed trail\u2014feels better on sand. Others may seek a supportive platform to counter the give of the sand. And wearing running shoes with a tight or completely closed mesh upper will help keep sand out of your shoes.<\/p>\n

Thin, airy socks will be the most comfortable, and will dry quickly if your feet get wet. Consider socks that extend over the anklebone if you find you\u2019re getting sand in through the top of your shorter socks. And, of course, there’s the allure of running barefoot, which can be blissful for short distances but raises the potential for injury.<\/p>\n

4.\u00a0Go in with a Training Plan<\/h2>\n

Sure, running on the beach is a good time, but you still want to make the most of your workout. When you hit the sand, be sure to run in both directions. All beaches are slanted, with the low side meeting the water\u2019s edge. Since running on a slant messes with your gait\u2014which can irritate feet, ankles, knees, and hips\u2014run an out-and-back. If you do a looped run, traveling one-way on the sand and returning on roads and trails, make sure you go the other direction on your next run to try to maintain balance in your body.<\/p>\n

The beach is also a great place to run Fartleks<\/a> for speed training. Pick a lifeguard tower, someone walking up ahead, or people playing Frisbee and increase your speed until you reach it\/them. Jog for recovery to the next beach element, then run another interval. If you\u2019re running at sunset, consider setting a goal such as, \u201cget to that lifeguard tower before the sun dips into the water.\u201d Using the natural environment makes intervals and speedwork fun.<\/p>\n

5. Reward Yourself<\/h2>\n

After your run, take off your shoes, socks, and whatever else you don\u2019t want to get wet. Wading into the cool water can help your legs recover. And diving under\u2014fully submerging your head\u2014will undoubtedly make you say, \u201cAhh\u2026\u201d No matter how cold the water is, you won\u2019t regret this post-beach run ritual.<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":"

This soft, natural surface gives you all the body benefits of a dirt trail\u2014stronger\u00a0muscles, ligaments, and tendons from an uneven surface, a\u00a0major endurance build, and more. And while the give of sand can make for a hearty, challenging workout, its impact-dampening nature is also easier on joints than a harder trail (and way easier on […]<\/p>\n","protected":false},"author":12,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[984,288,985,879,986],"internal-tag":[1408],"class_list":["post-14135","post","type-post","status-publish","format-standard","hentry","category-run","tag-beach","tag-featured","tag-lisa-jhung","tag-skills","tag-the-dirt","internal-tag-apmigrate-trailrun-published"],"parsely":{"version":"1.1.0","canonical_url":"https:\/\/rei.com\/blog\/run\/5-tips-for-better-beach-running","smart_links":{"inbound":0,"outbound":0},"traffic_boost_suggestions_count":0,"meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"5 Tips for Better Beach Running","url":"http:\/\/www.rei.com\/blog\/run\/5-tips-for-better-beach-running","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/www.rei.com\/blog\/run\/5-tips-for-better-beach-running"},"thumbnailUrl":"","image":{"@type":"ImageObject","url":""},"articleSection":"Run","author":[{"@type":"Person","name":"Beckindale"}],"creator":["Beckindale"],"publisher":{"@type":"Organization","name":"Uncommon Path \u2013 An REI Co-op Publication","logo":""},"keywords":["beach","featured","lisa jhung","skills","the dirt"],"dateCreated":"2016-08-18T07:00:00Z","datePublished":"2016-08-18T07:00:00Z","dateModified":"2023-06-19T20:13:06Z"},"rendered":"