Why you need to take your run training to the beach

Love pounding the pavement with a regular run, but keen for a change of scenery and extra challenge? Beach running could be just what you’re looking for.

Running is a great way to improve your heart health, lower your stress levels, and burn extra calories.

While many runners have their favourite trails or routes they frequent, experts say mixing up the surface you train on can improve strength and balance and help reduce injury.

Including sand running in your routine may be particularly beneficial, with a review of beach running research revealing training adaptations required for sand running can positively influence firm-ground performance.

“Running on sand provides a low-impact workout that engages muscles in your feet, legs and core that may not be activated as much when running on a hard surface,” personal trainer and EverFlex Fitness founder Michael Hamlin says.

• Step by step: Beginner’s guide to running

The benefits of beach running

The natural, unstable surface that sand creates offers a host of physiological benefits, including:

It’s kinder to your joints

“The softer surface reduces the impact on your joints, which can reduce your chance of injury,” Michael explains.

He says sand also provides resistance, which challenges your muscles.

This helps to increase strength, including of your hip- and knee-stabilising muscles which help to protect your joints.

It engages your muscles

“Running on sand increases the activation of the calves, glutes, hamstrings and tibialis anterior (muscle on the front of the shin) compared with running on a stable surface,” Michael says.

It improves your balance

Michael also suggests that beach running can improve your balance, flexibility and stability.

As opposed to running on a track or grass, running on sand will engage your leg muscles to push you forward.

What to consider when beach running

People with pre-existing injuries such as ankle, knee or hip problems or plantar fasciitis, may be better on firmer surfaces.

It’s also important to protect yourself from the sun and to ease into beach running.

“Anyone considering sand running should build up their tolerance very slowly, initially keeping the session much shorter, even just five to 10 minutes for a few sessions to ensure adequate recovery,” Freestyle Feet founder Andrew Wynd says.

Tips for running on sand

Australian beach sprinter Jake Lynch told The House of Wellness TV there are a few ways you can make the most out of your beach run.

Start slow

“Don’t go hell for leather on your first sprint because you’re more prone to injuries,” Jake says.

“Build up your pace, build into the session, then you’ll get through the session a lot easier that way.”

Find a good coach

“Track down a reliable coach,” Jake says.

“They can teach you the ideal technique and mechanics (for beach running).”

Record yourself

Filming yourself can give you instant feedback on the areas you need to improve, Jake says.

“If you’re starting out and you’re struggling, running tired, leaning too far forward, you can go back to your footage and work out what’s not feeling right and work out what to improve on next time.”

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Beyond beach running

If running isn’t your thing, but you want to make the most of your time on the beach, Michael suggests trying other workouts.

“Incorporating exercises like squats, lunges and plyometrics can help increase strength and improve agility,” he says.

Activities such as yoga can further challenge your balance, flexibility and strength, especially on sand.

“Doing some yoga might be more challenging from a stability standpoint but could be great for any falls you may take while practising different poses,” Michael says.

Written by Alexandra Feiam.