Discovering the power of running on the beach
Running is one of the most popular physical activities due to its multiple health benefits. However, running on the beach offers additional advantages that are not obtained on other types of terrain. Here we explore what makes this practice special and how to carry it out safely and effectively.
Benefits of running on the beach
Increased muscle challenge
Running on sand, especially soft sand, requires greater effort compared to asphalt or cement. Sand shifts underfoot, forcing leg muscles to work harder to maintain balance and traction. This strengthens a greater number of muscles, including the stabilizers.
Less impact on joints
Sand works as a natural shock absorber, reducing the impact on the knees, ankles and hip joints. This can be especially beneficial for those looking for a lower-impact activity to avoid injury or those in the process of recovery.
Improved balance and coordination
The unstable surface of the sand forces the body to constantly adjust its balance. This improves proprioception, the body’s ability to perceive its position and movement in space. Improving this skill can prevent falls and improve overall coordination.
Greater calorie burning
The extra effort required to run on sand results in a greater calorie burn compared to smooth, hard surfaces. This is advantageous for those looking to lose weight or improve their overall fitness.
Connection with nature
Running on the beach offers a relaxing and beautiful natural environment. The sound of the waves, the fresh air and the view of the sea improve mental well-being and reduce stress, making the race a more pleasant and motivating experience.
Considerations when running on the beach
The right moment
It is advisable to run early in the morning or at dusk to avoid high temperatures and intense solar radiation at midday. Additionally, the beach is usually less crowded at these times.
Appropriate footwear
Although many prefer to run barefoot on the beach, it is important to note that this can increase the risk of injuries such as cuts, blisters or sprains. If you decide to run without shoes, start with short sessions to allow your feet to adapt.
Hydration
The coastal environment can be dehydrating due to the sun and sea breezes. Make sure you bring enough water and stay well hydrated before, during and after your run.
Surface of the sand
Running in moist, compact sand near the tide line is less strenuous and more stable than running in dry, loose sand. Start in wet sand to adjust before attempting to run on dry sand.
Attention to technique
Maintain correct posture and avoid taking too long strides. Listen to your body and slow down if you feel any discomfort. Running on the beach can be more demanding, so it’s important not to push yourself too hard, especially at first.
Conclusion
Running on the beach can be a revitalizing and beneficial experience for both the body and the mind. Combining a beautiful natural environment with the unique physical challenges of sand provides a form of exercise that not only strengthens the body, but also improves emotional well-being. However, it is crucial to approach this activity with caution and preparation to maximize the benefits and minimize the risk of injury. With the right considerations, running on the beach can become a valuable and enjoyable part of your exercise routine.