5 incredible tips for running on the beach

Have you ever tried running on the beach? Whether you live near the coast or are simply on holiday somewhere with a long stretch of sand, running by the sea can be very appealing. Clean air, incredible scenery, and a very different surface material all make for a new and exciting running experience.

While running on the beach can be fantastic, it is also well known for being a challenging kind of workout. So, before you lace up your running shoes, read our tips and ideas for running on the seashore.

Is beach running good for you?

Yes, beach running is generally seen as beneficial to your health, and research suggests it can improve your overall running performance. By choosing to run on sandy surfaces, you will experience a number of benefits:

• Burn more calories: One study in a biology journal found that running on sandy beaches requires 1.6 times more energy than running on a hard surface (such as a road). This means you’d potentially burn more calories running 10 minutes on sand than you would running 10 minutes on a treadmill

• Improves endurance: Another paper in a sports science journal found that when athletes trained on sandy beaches, they improved their cardiovascular endurance significantly more than those who trained on hard surfaces. This is particularly helpful if you have reached a plateau in your fitness and are looking to find ways to improve your performance.

• Less musculoskeletal strain: The same study found that when people train on the sand, they do less damage to their muscles and joints, thanks to the softness of the surface.

• Train more muscles: When you run on sandy beaches (or indeed any unstable surface, such as shingle), you engage more muscles and tendons since they must adapt to the shifting and unpredictable ground.

What to be aware of when beach running

Although beach running is generally seen as safe, there are a handful of issues you should be aware of:

• Barefoot running: While running in bare feet on the beach might be appealing, it can be risky – especially if you’re less experienced. Running barefoot on the sand is more likely to cause plantar fasciitis (a strain in the sole of your feet) due to the uneven surface. You also risk cuts and scratches from shells, stones, broken glass and even bits of metal and driftwood.

• Angle of the beach: When running by the seashore, you should aim to run on beaches with a relatively flat surface. If the beach has a steep angle down to the water's edge, you will be putting much more strain on your knees and hips on one side than on the other.

• Hydration and sunscreen: When you run on the beach, you rarely have any shade from the sun. This increases the risk of dehydration and sunburn. Always wear sunscreen (plus a baseball cap and sunglasses) and carry plenty of fluids with you. Also, try to avoid running during the warmest hours of the day.

• When not to run on the beach: If you have a joint or muscle injury, wait until you are fully recovered before training on the sand – running on this surface puts much more strain on your legs and could exacerbate injuries. 

Does running on the beach burn more calories?

Yes, according to the study mentioned above, running on the beach burns around 1.6 times more energy than running on hard surfaces. 

How to run on the beach: 5 incredible tips

To get the most out of your beach run, read our five tips for running on the beach.

1. Warm up properly: Running on beaches is particularly tiring for your leg muscles. It’s therefore vital to spend enough time warming up. Aim for at least five minutes performing various leg warm up exercises, including ankle stretches, high knees, butt kicks, squats and lunges. Read our ultimate guide to warming up for a run. 

2. Start slow: Since running on the beach is so much more challenging than running on hard surfaces, start slow. The first couple of times you try this type of exercise, alternate between light jogging and walking, before gradually building up the distance you run over a few weeks.

3. Stay closer to the water: You will find it a lot easier to run on the beach closer to the edge of the water where the sand is still damp, and therefore more stable. Further up the beach, the sand tends to be drier and much less stable, making it significantly harder to run on.

4. Even out the slope: There is almost always going to be a slope on beaches you run on. This means that one side of your body will work more than the other. It's therefore a good idea to turn around right in the middle of your run so you do as much exercise on both sides.

5. Check the tide times: When you go running on the beach, remember to check the tide times (especially when running somewhere new). This is because the tide may come in faster than you expected, and you risk becoming stranded.

What shoes to wear for running on the beach

There are no special kinds of footwear for running on the beach. It is perfectly fine to use both trail running shoes and road running shoes. That being said, here are a handful of considerations when thinking about shoes to wear when running on the beach:

• Tight mesh uppers: Choose a pair of running shoes that have a tight mesh in the uppers. While this will not prevent sand from entering your shoes, it will reduce the amount that gets in, and therefore reduce rubbing.

• Consider water resistance: Some running shoes use water resistant materials in the uppers, which can help keep your feet dry if you get splashed by seawater or run through a puddle.

• Running socks: It is almost inevitable that sand will get into your shoes when running on the beach. To avoid blisters, consider investing in a pair of running socks which have a tight mesh to reduce rubbing.

• Separate shoes for the beach and other surfaces: Since beach running shoes will inevitably get sand in them, you may want to consider having a specific set of shoes for running on the beach and another pair for running on other surfaces. Sand is, of course, hard to get out of your shoes and will get into your socks - so you might want a sand-free pair for running on roads, trails or treadmills, and a separate pair for the beach.

Ready to start running on the beach? At ASICS, we provide a full range of running clothing, road and trail running shoes as well as packs, bags, and other running accessories to make the most of your seaside sprints.