Beach Running Tips
Okay, Moms - it’s time to take a moment for some amazing self-care and joy, while also incorporating running. What am I talking about? BEACH RUNNING! Are you heading to the beach for a vacation… or lucky enough to live right beside the ocean? If either of these situations are true for you, I’m sure that the sand is calling your name and you’re eager to head out for a run (and some me time!). In this blog post, I'll be sharing some practical tips for those of you who are keen to hit the sand and surf. Let's dive in!
Soft Sand = Shorter Runs: Running on soft sand means you will be working much harder than normal. If you want to have a longer beach run (or you’re just starting out running on the beach), it’s best to head to the sand closer to the water’s edge, which is firmer and less fatiguing.
Boardwalks are Your Friend: Many beaches have boardwalks over the dunes or marshy areas, and this is a great opportunity to get in some more mileage. The even surface and predictable terrain provide a temporary break from the softness of the sand, and as I’ve mentioned before on this site and in the running courses, it’s definitely preferable to switch up your running surfaces regularly. If the beach you’re at isn’t that big, you can do some loops of sand - boardwalk - parking lot, etc. (Boardwalks also offer a scenic route with a bustling atmosphere, which can be motivating and enjoyable for new moms who crave a change of scenery!)
Switching Directions is Key: Running on a sloping surface, such as a beach, can cause imbalances in your body from consistently running in one direction (this is similar to running on the side of a road - the camber of the asphalt means one foot is always essentially downhill). To avoid potential injuries and muscle imbalances, switch directions regularly when beach running. If you’re doing an out and back run, this will happen naturally when you turn around. If you’re doing loops with a boardwalk, etc., then you will want to alternate clockwise and counterclockwise directions. This simple adjustment helps distribute the impact more evenly across your body, ensuring a more balanced workout and reducing the risk of overuse injuries.
To Shoe, or Not to Shoe: If you normally run barefoot, then feel free to give it a try on the sand. Go slow, see how it feels. Otherwise, if you normally wear sneakers to run then you’ll want to do at least some of your beach run in sneakers as well, at least at first. Our feet are amazing, and can absolutely manage running long distances on the sand barefoot… if they are used to it. Like any variable that you may change when running, less is more at first. Begin with a short amount of time barefoot, then gradually progress the distance/time you’re barefoot each run if it feels good.
Tracking Distance: I actually recommend throwing this out the window when you’re at the beach (I recommend throwing many things out the window at the beach, like watches, phones, etc., but that’s beside the point, haha). Think about measuring your effort instead of your time or distance. Running on sand is incredibly different to running on any other surface, and it will take a much shorter distance/time to expend the same effort. Let go of your usual measurements, have fun, and gauge your run time on your effort.
Protect Yourself: The same important tips of ‘hydrate, wear sunscreen and dress for the weather’ still apply when you’re at the beach - perhaps even moreso, as chances are high that you’ve already been in the sun a LOT (hopefully, anyway!). Staying hydrated is top priority in the summer, so consider carrying water with you even if you typically don’t when running at home. Choose a water and sweat resistant sunscreen, and if you’re not normally a sunglasses person, you might want to add them to your beach running kit. Why? There can be a glare from the sun reflecting off the sand and water that you’re not used to, and the lenses will also help protect your eyes from blowing sand and other debris.
6. Check the Tide Before Heading Out: Before planning your beach run, make sure to check the tide schedule. Timing your run with low tide ensures a wider and more compact running surface, making it easier to navigate the sand. If the tides work out, then choosing a morning or evening run is preferable, as it is not as hot this time of day. The beach is typically quieter at these hours as well, before the beach blankets, errant frisbees and running toddlers become obstacles for you to dodge. ;)
7. Bringing the kids? There are stroller models specifically designed with sand in mind. These strollers have large, pliable wheels that make it easier to push, among other modifications. A few brands to check out are (fyi - these aren’t sponsored or affiliated in any way, I just happen to like them):
8. My Final Tip? Enjoy the Headspace!: Motherhood can be intense, and finding moments of solitude can feel like a luxury. Running provides a perfect opportunity for some much-needed alone time. If you’re running solo, take advantage of this time to clear your mind, process your thoughts, and reconnect with yourself. It's a chance to recharge and return to your little one(s) feeling refreshed and rejuvenated.
Conclusion: As a mom and a runner, finding the balance between caring for your little one and maintaining your own well-being is essential. Running on the beach can be a fantastic way to combine your love for running with a relaxing and almost meditative environment (aka an environment where nobody needs you for a little while, and there is nothing to pick up off the floor, and no laundry to do). By following these tips - going for shorter runs on soft sand, switching directions when on a slope, enjoying the headspace, incorporating the boardwalk/parking lot/road into longer runs, protecting yourself from the elements, and checking the tide before heading out - you can optimize your running experience while prioritizing safety and self-care. Remember, finding time for yourself as a mom is not selfish; it's a necessary act of self-love that benefits both you and your precious bundle(s) of joy. If you’re beach running with your kids, they will hopefully love the change of scenery, and be happy passengers for the ride. Happy running, mama!