The Ultimate Guide to Running on the Beach

Running is one of the most liberating exercises. Not only are you always on the move, but you get to enjoy your surroundings on a completely different level.

That’s why the beach and running make a perfect pair.

However, if you’ve ever walked along the beach, you’ve undoubtedly experienced the strenuous nature of simply lifting your foot out of the sand. But with a little foresight and knowledge, running on the beach can be a healthy and challenging workout with tons of benefits.

5 Beach Running Beginner Tips

A few years back when I first started running, I thought it’d be cool to run along the sand like some Baywatch lifeguard, but the moment my feet hit the sand, it was like I fell into a pit of quicksand.

Needless to say, unless you’re prepared to run on the beach, you could be in for a world of hurt and injury.

That brings us to our first tip for beginners.

1. Run on Wet Sand First

When you first start beach running, stick to the firm, wet sand along the shore. The wet sand is much more compact instead of the deep, dry sand higher on the beach. This makes it significantly easier to run on.

As you get used to the wet sand, you can add short intervals of 2 or 3 minutes on the softer sand before returning to the wet sand.

2. Don’t Run at Your Usual Pace

As I’ve already explained, beach running is significantly harder than running on dirt or pavement. Not only will you find yourself at an elevated heart rate much quicker, but you may also be more prone to injury.

The key is to start slow and work your way up.

3. Do an Out-and-Back Run

An out-and-back run is a term that usually means starting at a certain point, running a route halfway, then going back the same way. In the world of running, this is a pretty convenient method because it’s predictable and easy to plan.

An out-and-back serves another important function for beach runners because it provides some balance. The shoreline is always slanted, so you will want to provide some symmetry to your workout by running in both directions on the shore.

As someone who has run along the shore, even a slight slant becomes noticeable after a short distance.

4. Protect Your Skin

If you run, you already know the importance of protecting your skin from the elements. But if you’re running on the beach for the first time, you may be unaware of additional dangers.

Beach running may make you want to run with fewer clothes than usual, but that is a recipe for sunburn.

Another danger is the reflective nature of the sand and water. Not only are you getting sun from the sky but you’re also getting sun from the UV radiation reflecting off the beach itself.

Finally, there is the sometimes overlooked fact that there is no shade on the beach. Unlike many other routes that may have some trees or coverings, the beach is relentless.

I recommend sunscreen with an SPF of at least 30, a long-sleeved shirt, a hat, and sunglasses.

5. Wear Something That Can Get Wet

Even if you don’t plan on going into the water, you should always leave yourself the option of cooling off in the ocean.

I’ve been on many runs where I swore to myself I wouldn’t go in the water only to jump in headfirst after being soaked in sweat. Just make sure to shuffle your feet when heading into the ocean instead of running right in.

Beach Running With Shoes vs. Barefoot

Running on the beach can be broken up into two categories: barefoot and shodden.

Running barefoot has a few advantages. First, your foot is allowed to go through its natural range of motion, which strengthens the foot and ankle.

Of course, you will want to be extremely careful when running barefoot because most people’s feet and ankles are not stabilized enough for long barefoot runs.

Start slow and work your way up to more barefoot running.

Alternatively, you can run on the beach in your shoes, which could be more comfortable and protect your feet from sharp shells. Just make sure to wear shoes you don’t care about much because they will get wet and dirty.

Best Time to Go Beach Running

The best time to go running on the beach is when you’re available.

If you have a more open schedule, the best times are in the morning or evening. As previously stated, the sun can be brutal on the beach during midday. Avoid the heat of the day as much as possible.

You can also time your runs with the tides. Running on the beach at low tide will give you more of that wet sand to work with.

Benefits of Running on the Beach

Let’s get into the good stuff. The CDC says adults should exercise at least 150 hours a week, and running has been linked to countless health benefits such as helping you sleep better, adding years to your life, improving your immunity, and more.

Instead of focusing on all the running-specific benefits, I thought it’d be good to focus solely on the beach running benefits.

Adds Resistance Training

First, let’s get to the obvious: it’s far tougher running on the beach than on a track. This means you add more resistance training to your muscles, ultimately helping you get faster on a more typical route.

Less Impact

Even though it’s harder to run on the beach, there’s actually less impact on your landing. Your foot sinks a bit deeper into the sand, so there is less stress on your body while running.

The View

Some people like my wife can run the same route every day or run on a track for eight miles straight without batting an eye. I, on the other hand, appreciate a good view during my run.

I typically run through an ecological reserve next to the ocean, but beach running is one of the best running experiences I’ve had.

Burns More Calories

Along with adding resistance, running on the beach naturally burns more calories. Even though you might be going slower at shorter distances, you’ll likely notice yourself in a higher heart rate zone.

Strengthens Lesser Used Muscles

It’s easy and comforting to run the same route every day without switching up your training. But sometimes, you need to strengthen muscles in your foot and ankle that you rarely work on. That’s where beach running comes in handy.

When you run on the sand, especially without shoes, you’ll have to stabilize yourself a little more than usual to keep your ankle from rolling to the side. Those small tendons, muscles, and ligaments throughout your foot and ankles will get stronger and be less prone to injury.

Downsides of Running on the Beach

Beach running provides a great view and an even better workout. What could be bad about it? Well, plenty.

It’s Harder

If you want some leisure running, the beach is not the place to go. As explained earlier in the post, beach running is hard as hell and strenuous.

Crowds

Depending on the time of year and the time of day you go, the beach can get crowded. This means parking can be harder to find, and real estate for running on the beach can be tougher.

You might be running down the shore dodging hundreds of small kids frolicking in the water or building sandcastles on prime running sand.

Weather

This goes in both directions. On hot summer days, it can be brutal out there. Thanks to high winds and frigid air, the beach can also get extremely cold during the fall and winter.

Sharp Shells

Never mind the people and globs of seaweed washed ashore, sharp shells abound on the beach. When you’re running, you will likely get tons of small cuts on the bottom of your foot. This is another reason why running in the wet sand is a good idea. There are fewer shells, and they’re more visible.

Injuries

Those unfamiliar with beach running may push themselves a little too hard and injure themselves. Beach running is a different beast, so you should treat it with respect and start slow.