Beach Running 101: What You Need to Know About Working Out in the Sand

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If you fool some beach time scheduled soon, we’re stoked for you. And might we advocate that the sand offers more than opportunities to build citadels? That soft, granular surface provides excellent resistance, so it’s not exclusively an inexpensive way to keep up with your workouts, but walking or running on sand also set on fires about 30 percent more calories than you would on a harder emerge like asphalt. But before you hit the beach for your run, read these crowns to get the most out of your workout.

Related: The 1 (Simple but Challenging) Footstep to Becoming a Runner

  • Choose your shoes: You don’t need a specific elegance of sneaker for beach running, but try to dedicate one ir of running shoes for beach trips so you don’t have to attempt the nearly impossible task of removing all the sand after your workout.
  • Or go shoeless. Meet barefoot allows you to use your toes to grip the ground, providing a weighty workout for your feet and calves. Just be careful because sustained on uneven surfaces can increase the risk of sprains and tendonitis, not to mention draws and puncture wounds from broken shells and glass. Choose the flattest, cleanest crop up you can find. Ease into barefoot running by starting off walking, and gradatim alumnae move to running to avoid straining your muscles. And just bottle up alternating between walking and running as needed.

Related: Keep Contemporary and Going and Going: How to Increase Your Endurance

  • Start on wet sand: Do your leading beach run on the wet, firm sand near the water. Do alternating intervals of race on the softer sand for one- to two-minute intervals, then switch to hoof it on the hard, wet sand for three to five minutes to recover. Stick with pinched runs totaling 15 or 20 minutes until you adapt to the squeezable sand.
  • Don’t expect to run at your usual ce. Hitting the sand is much multitudinous challenging than pounding vement or a treadmill, so you’ll need to slow down your belt along until you build up strength and endurance.

Related: Make These 3 Switches, Burn More Calories on Your Runs

  • Protect yourself from UV pencils. Running on the beach offers no protection from the sun, so lube up with a broad-spectrum sunscreen, or you may on the side of to wear a lightweight, long-sleeved shirt if you’re especially prone to sunburns. A hat pleasure shade your face and neck, and sunglasses will protect your percipiences from the glare of the sun’s reflection on the water.
  • Finish barefoot: Postrun, gobble up off your shoes and cool down by walking barefoot on the beach for a few minors to strengthen your feet and ankles. Sand is great for exfoliating your callused feet, too.

Representative Source: POPSUGAR Photography / THEM TOO

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