Runners in California looking for a bit of a challenge on their next run might consider beach running. Because it’s impossible to rely on a solid surface when executing such a run, these types of workouts tend to be more intensive and difficult. You may find that the distance you’re able to achieve pales in comparison to what’s possible when running on a trail or a solid surface.
If you have your heart set on running on the beach, though, you have to know how to do so safely, and that means understanding the mechanics that come into play with the workout. A little over a year ago, the New York Times ran a report on this very topic, and the insights on hand are worth your time.
When you run on sand, you don’t plant your feet the same way that you do when you run on a solid surface. A typical stride on a basic surface will find the runner’s heel striking, followed by the rest of their foot in a flattening motion, with the heel then coming off the ground in a sort of peeling motion to take the next step.
Your body doesn’t go through this automatic reaction on the sand, simply because your heel isn’t striking a solid space. It’s impossible to make your foot completely flat because the area beneath is not level. As a result, the muscles in your calves need to kick into overdrive in order to take some of the energy required to bring your foot back up. That calf muscle gets more of a workout because it’s pulling up not just your foot but the sand that has accumulated atop your since you planted.
The first time you run on the beach, the soreness is likely going to be significant. Thus, you should be willing to rest and place ice on the area, giving yourself time to recover before working out again.
Another report offers some tips on getting the most out of a beach run. In it, the author explains that low tide is the way to go when you’re running. That’s because the sand that was recently submerged will be more tightly packed together, providing more of a solid surface than sand that’s completely dry.
You also have to take precautions with your shoes, or lack thereof. Many people don’t like to get sand in their shoes, or feel that the difficult of beach running is compounded with them. But if you run with bare feet, you have to be cognizant of the many sharp objects that can crop up on the shore. And because you don’t have the support of a shoe, you’re also more at risk for sprains and tears to the Achilles tendon.
About the author
