Running – Active At The Beach

How you start beach running can be by pure chance or maybe a suggestion from a fitness or running coach. Running on sand provides a varying degree of difficulty just by choosing to jog in the packed sand near the waterline or the soft sand near the dunes. Enjoy the great benefits of running on the sand by following these 8 Tips For Safely Running On Sand: Choose A Proper Beach Running LocationProtect Your Skin From Heat And Ultraviolet RaysWear SunglassesWear Appropriate Beach Running ApparelEvaluate Your Preexisting ConditionsMonitor Yourself As You RunStretch Before And After Beach RunningKeep Hydrated While Running On Sand You will enjoy performance gains and increased strength and stamina from running in sand. You burn about 1.6 times more energy running on the beach. And don't forget the beautiful scenery and cool breeze. Check out the Video Tips For Stretching below. Related Topics Is It Healthy Beach Running Barefoot?How Many Calories Do You Burn Running On The Beach?7 Essential Beach Camping TipsTips For Renting A Jet Ski And The CostWhen Saltwater Fish Can You Catch Off Of A Pier? Choose A Proper Beach Running Location Select your running location carefully. There are many factors you should consider when deciding on a beach to run on. Sand Conditions Before you hit the beach, not all areas are naturally architected for novice sand runners. So, skill level and fitness play a large part in deciding what kind of sand running you want to do. Avoid uneven surfaces to avoid Achilles injuries and stabilize muscles by wearing shoes specifically for soft surfaces. Here are sand running locations based on fitness and skill level: Beginner - Shoreline sand running on a hard surface. Firm and smooth, wet sand along the water I would equate to running on pavement. This will provide the least amount of sand resistance where you can develop strength, technique, and endurance.Intermediate - Soft sand trail running. This will seem like running on soft dirt. When you hit that soft sand, your feet are going to sink slightly and provide light instability. Advanced - Soft sand running. While standing your feet will sink in powder-soft sand up to around the top of your feet. You will need to pick up your knees and run more on the balls of your feet.Expert - Sand dune running. Imagine running up a steep snow-covered mountain. Running on sand requires skills because of the risk of injury. Like running while pulling their knees up in a forward position. https://www.youtube.com/watch?v=6Dbr_Cqzj00 Beginner Shoreline Sand RunningSeaside Florida Virtual Run - Treadmill TV Other Location Tips It is extremely important to be aware of beach traffic. Most beaches, but not all, allow vehicles on the sand at some point. Stake out a centralized spot in which to run without obstructions. Steer clear of obstacles. Look for large driftwood, bottles, wood, and other debris that has washed ashore. Particularly be aware of seaweed covered areas that are good at hiding debris. Protect Your Skin From Heat And Ultraviolet Rays Running on sand is usually in very hot climates. Sunscreen is the protection you need for skin health and should not be overlooked. It is highly recommended for all skin types. The Sun Protection Factor (SPF) is the standard rating used by sunscreen, lip balm manufacturers for application by skin tone. Wear Appropriate SPF Sunscreen While In The Sun This handy guide relates skin tone and hours in the sun to SPF required for adequate protection. Provided by Banana boat sun safety tips Apply sunscreen every two hours to assure coverage while active in the sun. Additionally, wearing a higher SPF rating sunscreen does not mean you don't have to reapply. Up to 90% of the sun's rays can penetrate clouds. So, you can get sunburn even on a cloudy day. So, it's a good idea to apply sunscreen every day, no matter what the weather. Don't Forget SPF Protection For Your Lips Lip balm is just as important for skin protection as sunscreen. Choose a balm with a similar SPF rating as to your sunscreen. If you decide on a lip balm that contains zinc oxide or titanium dioxide, be sure to reapply frequently. These ingredients cause the balm to wipe off more easily. Wear Sunglasses Choose Sunglasses that are labeled UV400. They block 99 to 100 percent of UV light. This rating ensures that all light rays with wavelengths up to 400 nanometers, including both UVA and UVB rays, are blocked out. Sunglasses are more important to eye health than you might think. By reducing UV rays they can reduce eyelid damage and help to prevent cataracts and cornea damage. According to the Mayo Clinic, look for sunglasses that: Block 99% to 100% of both UVA and UVB raysScreen out 75% to 90% of visible lightHave lenses that are perfectly matched in color and free of distortions and imperfectionsHave lenses that are gray for proper color recognition Another thing to remember is that the color of the lenses does not affect UV protection. Wear Appropriate Beach Running Apparel Wearing protective running shirts and pants is a priority for those runners affected by sun exposure. The Ultraviolet Protection Factor (UPF) number is a rating for UV rays that pass through the fabric. A UPF 50 rating means that only 1/50 of the sun’s rays, which is over 90% of UV radiation, can pass through the material to reach your skin. Read more about UPF in the terrific article: SPF vs. UPF- What is the difference? Features Of A Protective Running Shirt UPF 50+ rating or higherLightweightMesh underarm panels for breathabilityQuick-dry with wick away moisture technologyHeadphone loop at the back of the neckZippered pocket to carry your cash or keys when you’re on the goLong sleeves with thumbholes for hand coverageReflective elements Protective Running Shirts For Women & Men Features Of Protective Running Pants UPF 50+ rating or higherLightweightNylon/Spandex BlendQuick-dry with wick away moisture technologyZippered pocketsReflective elements Protective Running Pants For Women & Men Evaluate Your Preexisting Conditions When it comes to running, "know thyself" and make proper adjustments. Otherwise, you could exacerbate an existing injury or condition. Female foot heel pain, plantar fasciitis There are some simple things you can do if you are just starting running or have been away from it for a while. Delay your running plan and seek treatment from a qualified medical specialist if you experience any of the following conditions: Achilles tendonitis - check for soreness at the Achilles tendon that connects your calf to the heel of your footPlantar fasciitis - this condition will result in a stabbing pain in the bottom of the footArch injuries - stretch your foot by pulling the toes back and check for soreness in the tendons in your archesCalf injuries - check for cramps, muscle knots and rips along the major calf musclesKnee and hip injuries - you will feel pain and discomfort walking, climbing stairs and rising from a sitting position Get more information about running injuries at Is It Healthy Beach Running Barefoot Monitor Yourself As You Run Run early or late in the day. avoid cycling during the peak hours of the sun: usually between 11 a.m. and 4 p.m.Start with a short distance. Keep in mind that wherever you run, you will need to return back the same distance (unless you run in circles!)Choose a starting point and an ending point for the distance you plan to run. Account for the return distance to the starting point.Expect the heat and humidity to raise your breathing and heart rate. Check your breathing and adjust your pace to adjust for the impact on conditioning. Know your limits by measuring a baseline for heart rate, running pace, and distance. Use a smartwatch or a heart rate monitor to keep your heart rate at a manageable rate. Sometimes it is helpful to slow to a walk until your readings lower to an acceptable range based on your baseline readings. Stretch Before And After Beach Running Most runners have a set of stretches they perform before they run, but stretching afterward can provide benefits as well. Main Benefits Of Stretching Increase blood flow to the musclesImprove flexibility and stabilityPrevent injurySpeed up recovery Video Tips For Stretching What stretches are recommended for beach running? Here are some resources I found about the specific techniques you may need. https://www.youtube.com/watch?v=4jCDjnzI6W0 Best Warm Up Before Running (6 Movements to Run Better) - Criticalbench https://www.youtube.com/watch?v=TrLJaaoD75A How to Stretch After Your Run - The Run Experience Keep Hydrated While Running On Sand We tend to get much hotter running on sand especially on the beach. The humidity is higher and the sun beats hard on your back. Sand is usually lightly-colored and thus reflective, which bounces more light (and thus heat) back at you. Keeping hydrated during a run is imperative to avoid dehydration. Bring a water container to keep hydrated along the run like a running hydration vest, a hydration pack, or a water bottle. A rule of thumb for fluid consumption during runs is 4 to 6 ounces of fluid every 20 minutes. You want a container that holds enough for 24 oz per hour you run in hot and humid conditions. The second rule of thumb is to drink an additional 24 oz of fluid after the run to rehydrate the muscles. Common Symptoms Of Dehydration leg crampsmuscle spasmsdizzinessdry mouthnauseafatigueheadachesdisorientationlethargyheatstroke Tips For Safely Running On Sand Choose A Proper Beach Running LocationProtect Your Skin From Heat And Ultraviolet RaysWear SunglassesWear Appropriate Beach Running ApparelEvaluate Your Preexisting ConditionsMonitor Yourself As You RunStretch Before And After Beach RunningKeep Hydrated While Running On SandWear running shoes made for softer surfaces and start in harder surfaces in the beginning. Additional Resources Best Places to Run in the Gulf Shores AreaBest ‘City Beach’ Runs In North AmericaThe Best California Beach Running Paths To Break A SweatBest Beaches for Running in the U.S. Northeast