So, you’re on vacation and want to get a running session in…sounds like a great plan, right? Well, it is, but if you’re planning on getting those runs in on the beach, there’s a few things you need to know:
1. Build Slowly
Running on the softer surface of the beach puts less impact on your joints, but it can feel a lot harder, so don’t expect to log a typical training session on day one. Instead, try walking on the beach for the first few days of vacation before trying out shorter beach runs. Work up to the longer runs depending on the length of your getaway.
2. Wear Shoes
Unless you’re always a barefoot runner, don’t ditch the sneaks. Not only will they protect you from sharp objects like shells, rocks and driftwood, they will also keep your body in a more familiar running pattern, which can help prevent injury.
3. Run on Hard Sand
The packed sand near the water is far more supportive than the softer sand dunes at the top of the beach. Keep in mind, however, that the beach is more sloped at the coast, so run in both directions to prevent creating an imbalance in your body.
4. Hydrate, Hydrate, Hydrate!
Regardless of the time or distance you plan to go, bring lots of H2O. You may not realize how much fluid you are losing with the cooler water front temperatures, so drinking early and often throughout your run will keep you out of danger.
5. Bust Out the Sweat-Proof Sunscreen
We suggest an SPF 50 or higher that is clearly labeled as water-resistant, so it can withstand the ocean spray and your own sweat.