- Is running on the beach he althy?
- How to run on sand - the most important rules
- What kind of beach running shoes?
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Running on the beach is a tempting alternative for enthusiasts of physical activity on vacation. Running on the sand allows you to introduce variety to your training and communing with the beautiful circumstances of nature. However, is running on the beach he althy: what are the pros and cons and is it really worth choosing?
Running on the beachis an idea that most runners think about during their summer vacation. Since there is often too much rest for them, and running on the sand, at least in their imagination, is almost romantic, they want to try it.
However, there are concerns: is it a good idea, will I not hurt myself more than help? Maybe it is better to give up this idea and choose asph alt roads in summer resorts? We take it easy: you can include running on the beach in your vacation planner, but only if you remember what it entails.
Is running on the beach he althy?
Running on the beach - benefits and he alth benefits
1. Engaging rarely used musclesSand running has its benefits, especially if you run barefoot (there are also downsides to that, but more on that). Running barefoot on the sand, we engage the transverse and longitudinal muscles of the feet, the muscles of the shin, and we also strengthen the muscles responsible for the stabilization of the ankle joints and the foot. When running on the beach, we use them to a much greater extent than when running on asph alt or in the forest.
2. Sand - natural cushioning
The harder the surface is in contact with the foot, the worse the cushioning and the stronger the shoes we need. Sand, especially dry sand, is, as you know, soft, so it is a natural and very good cushioning for the foot. We can, at least in this respect, run barefoot on the beach. The risk of back injury and knee strain is minimal.
An hour of running on the beach is 450 kcal less.
3. Peeling for feet
When running on the sand, we get a free foot scrub and removal of callous epidermis, and our soft tissues become better supplied with blood.
See also: How to make a homemade foot scrub?
4. Iodine
It is not for nothing that people with he alth problems are advised to take trips to the seaside to replenish their iodine deficiency. The element is not only necessary for the production of thyroid hormones: thyroxine and triiodothyronine - its active form, but it also affects the condition of our skin and nails, so that we do not feel tired. Can you imagine an easier way to replenish iodine than by staying on the beach?
5. Balance and Correct Posture
When we run on the sand, we keep our upright - and therefore correct - posture, whether we like it or not. The sand base somehow forces its adoption. Similarly with balance training, especially in the place right next to the shore where the waves wash over it. These are the benefits your body will get from running on sand, but it is also worth paying attention to the negative aspects of this form of training.
Beach running - disadvantages
1. Injury
Running on the beach activates the muscles that usually do not work so intensively, but it also has its drawbacks. First of all, if we run right next to the shore, on wet sand washed by the waves, one of our legs is higher, the other lower. This in turn can cause pain in the thighs and buttocks, which work to stabilize the unevenness. The hips, spine, pelvis, Achilles tendon also feel it. Therefore, beach runners are advised to divide their training so that they cover the same distance in both directions.
The most common injuries among people running on the beach are: runner's knee and tibialis posterior syndrome.
2. Threatening stones and shells
Running barefoot on the beach, we can treat ourselves to a foot scrub, but unfortunately also serious cuts. Watch out for shells, glass, larger stones, dog droppings. Although running in such beautiful natural circumstances tempts you to look around, it is better to focus your eyes in front of you.
3. Sand irritation
Both barefoot and shoe running on the beach can lead to irritation. Running without footwear causes friction and pain, as well as walking on hot sand. On the other hand, when running in shoes, we have to take into account that sand will fall into them, and sometimes even one grain can be very disturbing and cause abrasions, especially if the shoes are previously wet with sea water. Therefore, sand runs, especially the initial runs, should be shorter than those performed on a daily basis.
See also: 10-week training plan for beginner runners
This will be useful to youBest running beaches
The best jogging beaches are, of course, those with as much "clean" sand as possible, and as few stones, glass or rubbish as possible. Among the favorite seaside beaches of Polish runners are:
- Beach in Międzyzdroje
- Beach in Jarosławiec
- Beach in Świnoujście
- Beach in Mielno
- Beach in Dąbki
- Beach in Grzybowo
- Beach in Trzęsacz
- Beach in Pobierowo
- Beach in Darłowo
How to run on sand - the most important rules
Running on the sand is a good idea, as long as it is a variety of training, not its main form, and as long as we remember about proper caution. In addition to knowing how - positively and negatively - running on sand affects your he alth, you will also need the most important rules of every seaside runner. Here they are:1.Running on dry sand is more difficult, so start your training with running close to the water. Run 4-5 minutes on compacted sand, then for 3 dry and alternately. Dry sand is a better place for strength and fitness training.
2.You can only run on the water in a swimsuit, hat and sunglasses. However, if you prefer to choose sports clothes, choose thermal clothes that wick away sweat.
3.When running on the beach, we sunbathe very quickly. Therefore, it is necessary to smear the body with waterproof sunscreen creams, preferably as large as possible - SPF 30-50.
4.Hydration while running on the beach is essential, so always have a bottle of water with you.
5.Never forget to warm up before training and stretch after it.
6.For training, choose either early morning or evening hours. Not only will you not disturb crowds, especially children who will be an obstacle for you, too - after all, you don't want to sprinkle sand in their eyes or accidentally kick them - but you also won't be exposed to sunburn during peak hours.
7.Running on sand is more difficult than on asph alt - so don't try to break your records, run slower.
8.As a reward, after training on the beach, let yourself have a sea bath!
Worth knowingWhat kind of beach running shoes?
Some runners worry that their beloved training shoes will be destroyed while running on the beach. Water and sand can do their job, but we (usually) clean them anyway, so we can take them back and forththe beach. On the other hand, they may turn out to be too heavy, and since you do not need that much shock absorption when running on sand, you should choose lighter footwear.
Check also: Running outfit - how to choose running clothes at a low cost?