Adopting running as a fitness routine comes with its own set of challenges. Especially when one is living in a city. Just to maintain the routine while keeping oneself safe from pollution and the rush would require waking up early, even much before sunrise, planning the route in advance and then covering the distance before the city wakes up. Green spaces are hard to find, and the routine itself would get monotonous over time. Those who live on the coast, however, have a great option: beach running.
Most beaches are open to the public, allowing you to run at your will and convenience. The best part: there’s no need to dodge traffic. Feeling the tiny sand granules under your feet and the fresh, salt-laced breeze as you run along the shore can make it enjoyable and refreshing. According to experts, this can be a great way to improve your running endurance and pace, provided some basic precautions are taken.
Beach running: What makes it different?
Running on sand is very different from running on hard surfaces. “On hard surfaces like tarmac, pavement or even the treadmill, the ground reaction force [force exerted by the ground on a body when in contact with it] is high,” says Gagan Arora, running coach and founder of Kosmic Fitness, Delhi. “This force is comparatively much less on sand; as a result, the muscles are worked more while taking the next steps of the run, increasing the overall calorie expenditure.”
There’s also a choice you are forced to make while running at the beach: whether to run on wet or dry sand. “Wet sand is a bit more stable than dry sand. It’s also easier to run on as it provides a little push from the ground [GRF] compared to dry sand,” explains Arora. “For a beginner, it’s easier to begin running on the wet sand. With practice, one can improve their stability and progress to dry sand running.”
Biomechanics of beach running
Long-distance running, along with many other drills such as sprints, shuttle runs and change of directions, can be done on the beach. “While doing these drills on the sand, there is a massive difference in the way the body moves in order to propel you forward,” says Manav Mukund, a strength and conditioning coach at Sports Dynamix, Chennai.
“The running mechanics and muscle recruitment completely change,” elaborates Mukund. “On sand, the body recruits the quadriceps and tibialis anterior while working the calves and the stabilizing muscles of your ankle and lower legs a lot more. But while running on a stable surface, the posterior chain, which includes the gluteal muscles and hamstrings, is better worked.”
Arora adds, “The soft and unstable surface of the beach provides resistance and trains your stabilizers and core muscles at a higher level, which is not the case in track running.”
Benefits of running on sand
Running on sand adds resistance to your workout, improves muscular strength and endurance, increases stability and helps you burn more calories. “Running barefoot enhances proprioception and body awareness while also improving the strength and endurance of muscle fibers in the legs and feet,” says Arora. “On sand, stabilizing tissues like ligaments and tendons need to work more to prevent ankle rolling, which enhances the stability and strength of the joints.”
The low GRF and softer surface also reduce the risk of injuries. “Most injuries pertain to stability issues, as all your finer muscles that work to stabilize the leg are suddenly worked upon,” adds Mukund.
Challenges you might face
Since beach running demands more from the ligaments, tendons and muscles, basic running fitness and form are prerequisites to avoid strains. The seashells and pebbles that add charm to the beach can be a hindrance while running on the sand. There might be hidden sharp objects as well that can cause injury.
“Be watchful while jogging barefoot. Ideally, wear beach-friendly shoes,” says Arora. “Someone with plantar fasciitis, joint pain or stability and balance issues should avoid running on sand. However, if the beach is nice and clean, it can be used for rehab exercises to improve foot health, balance and proprioception,” he adds.
“Most of the beaches have a slope towards the sea,” adds Arora. “One needs to find a stretch with minimal slope and must run to-and-fro on the stretch to keep the ankles and hips balanced.”
Tips to enjoy a good beach run
Humidity can pose a challenge while running on the beach. If you are running during the peak sun hours and require rest in between, it would be difficult to find shade and dehydration could kick in.
Keeping the humidity in mind, early morning or evening might be the best time to run. The added perk is you get to catch breathtaking views of the sunrise or sunset while the waves crash in a crescendo near your running strides.
“Choose proper shoes, carry electrolytes and apply good sunscreen pre- and post-running,” advises Arora. “You can also switch between dry and wet sand for varying ground resistance.”
“Sand training has its benefits. But it shouldn’t be the only kind of training that’s done. Training on a variety of surfaces is important so that you adapt as much as possible and are able to run or play sports on any surface,” adds Mukund.
Takeaways
- The ground reaction force is higher on harder surfaces compared to unstable surfaces like sand. This makes the muscles work more and increases the overall calorie expenditure.
- Running on sand recruits a lot more of the quadriceps and tibialis anterior. It also works the calves and the stabilizing muscles of the ankle and lower leg.
- Wearing proper shoes, carrying electrolytes and applying good sunscreen pre- and post-running will make your experience pleasant and injury-free.
