Beach Running Workouts are a terrific way to add variation to your fitness routine, whether you’re going to the beach on vacations or live close enough to include the sun and sand in your normal training routine.

It also allows you to get outside and try something different.

Before you sink your feet into the sand, there are a few crucial things you should always be aware of.

Today I’m going to share with you some of my favorite beach running workouts for improving strength, speed, and agility.

So, if you’re seeking new ways to spice up your beach running workouts routine, keep reading.

Benefits of Beach Running Workouts

Taking your running routine to the beach can help you avoid boredom, increase your running performance, and push through a training plateau.

It may also push your body in a way you didn’t realize was possible.

While the list below is not comprehensive, it does include some of the most significant advantages of beach running workouts.

1. Lower Impact

Since running is a high-impact exercise, many people have knee problems, shin splints, or hip or pelvic pain.

Since these weight-bearing joints typically absorb a large portion of the impact that occurs during running, running is always the most taxing on these areas of the body.

When you perform beach running workouts, the soft ground absorbs a large portion of the impact, reducing stress on your weight-bearing joints.

This lowers your risk of impact-related injuries such as stress fractures.

Running on sand provides a smoother landing than running on pavement.

As a result, your knees, ankles, and hips will be less stressed.

Lowering the force on these weight-bearing joints may minimize your risk of musculoskeletal injuries caused by impact.

A small 2017 study comparing the effects of running on soft sand vs grass surfaces discovered fewer signs of post-exercise muscle injury when individuals ran on sand.

2. Improves Overall Muscle Balance

Muscle balance is essential for the prevention of issues such as muscle imbalance. The body as a whole must lift an equal weight. 

If this does not occur, the stronger portions of your body will carry more load than they should, while the weaker parts will continue to deteriorate.

When this happens, you can experience a variety of injuries, including strained tendons and muscles, scoliosis or other spine abnormalities, pinched nerves, or even more dangerous, long-term damage.

Beach running workouts can assist to strengthen those weak linkages.

As a runner, your stabilizer muscles are the least used, but with the sand moving beneath your feet, these little stabilizer muscles are made to work since you need to engage them to maintain balance and limit the chance of injury.

3. Adds A Variation To Your Training Routine

To achieve the best outcomes from your training, I usually recommend that runners diversify their training schedules with cross-training and varied paces/distances.

Since the body is so versatile, it quickly adjusts to new habits.

So, if you run 3 miles a day, your body will become so accustomed to the habit that it will no longer push your muscle memory and compel the body to work harder.

You keep your body “on its toes” by varying your training regimen with short, rapid runs, longer, slower runs, weight training, and agility exercises.

Every runner is unique, and each runner has various cross-training preferences.

If you dislike agility drills, you may swap strides or sprints and still achieve excellent results.

Beach running workouts engage many more leg and foot muscles than conventional road running, making it an excellent way to mix up your routine.

4. Enhances Your Athletic Performance

Beach running workouts put your muscles, joints, tendons, ligaments, and cardiovascular system to the test in ways that sturdy surfaces such as gym floors do not.

One 2020 research looked into the impact of 7 weeks of plyometric exercises on two different surfaces: a stable surface (gym floor) and a beach.

While both the sand and the stable surface improved the participants’ repeated change of direction, static balance, and jump performances, training on the sand resulted in some further increases in all categories, as well as enhanced sprint performance.

5. Burn More Calories

If you’re running to lose weight, you’ll be relieved to hear that since beach running workouts need more energy, you’ll burn more calories at a quicker rate than running at the same pace on stable ground.

If you’re running on vacation, you’ll be glad to know that you can eat at your favorite restaurant while still maintaining a healthy physique.

6. Boosts Your Speed and Agility

If you want to run quicker and have more explosive power, the sand can benefit.

Sand gives you the extra resistance you need to push your muscles in new directions, which can help you run speedier and become more energetic on your feet.

7. Makes Your Smaller Muscles Stronger

Sand is an unstable surface.

Your tiny muscles, tissues, and ligaments must stabilize each time you contact the ground in order to maintain balance and prevent your ankle from rolling.

Unless you’ve been practicing ankle or foot rehab exercises, there’s a high probability this region needs some attention.

If you don’t have any past injuries, the sandy surface of the beach is excellent for increasing stability in the foot and ankle.

9 Best Beach Running Workouts

Going to the beach this summer?

Trying to run on a loamy surface can be a true struggle, but a well-planned beach running workout can be a wonderful asset to your training plan while you’re on vacation.

A strong beach running workout can strengthen your body in several locations at once.

Begin your workout with a thorough warm-up.

Jog gently for 5 to 10 minutes, then do a series of dynamic exercises like squats, inchworms, lunges, and so on to fire up your muscles and elevate your heart rate.

Try out this fantastic dynamic warm-up.

Here are some of the greatest beach running workouts to try the next time you want to do running on the beach:

1. Walking Lunges

Take a standing position with your feet hip-width apart, your chest up, and your core engaged.

Step forward with your right foot and establish a low lunge position, bending your knees to a 90-degree angle.

Then, raise your body over your right foot and take a step forward to the next lunge.

Just keep in mind that executing walking lunges with poor form puts you in danger of injuring your back, hips, knees, or ankles.

Maintain proper form during the exercise.

2. Sand Sprints

Due to the increased resistance provided by the sands, sand sprints will seem significantly more difficult than ordinary track sprints.

So take your time and be cautious here.

Begin by drawing a line 80 to 100 feet long in a flat section of sand.

You may also use two canes or anything you choose to denote the distance.

Then, run as rapidly as you can from one point to the next to complete the sprints.

Ensure that each sprint lasts at least 15 to 20 seconds.

Take a 10-second rest between sprints.

Always sprint with proper technique.

The proper form is essential here since it will both speed you up and protect you from injury.

So run as upright as you can, with your spine straight and your chest and hips pointing forward at all times.

In addition, build motion by swinging your arms back and forth at a 90-degree angle.

Please use caution if you have a past of Achilles tendonitis or ankle sprains since beach running workouts might increase your risk of injury.

3. Prisoner Squat Jumps

Stand tall, hands behind your head, and your feet should be shoulder-width apart.

Next, crouch as low as you can while maintaining your chest up, arms in position, and head up, then burst up and jump forward several feet.

As you fall on the ground, crouch to absorb the impact and then hop again.

Repeat the squat leaps 10 to 12 times, going as far as you can without compromising form.

4. ButtKicks

Start by standing tall with your feet shoulder-width apart and your arms at your sides.

After that, flex your right foot and thrust your heel up towards your buttocks.

Then repeat on the opposite side, rotating between each leg as quickly as you can without sacrificing form, kicking your heels to your glutes each time.

To build speed and momentum, swing your arms as swiftly as you can while controlling your body and maintaining proper form with your core.

5. Beach Quarters

This workout should be done around low tide to reap the benefits of the smoother running surface.

Warm up by jogging along the beach for 1-2 miles, then calculate the distance of 400m on the beach and run as fast as you run the same distance at your 5K race speed on the track.

Jog for 30-45 seconds between repetitions and then cool down for 1-2 miles.

Because of the softer sand and the wind that is usually present on the beach, these beach quarters help you build strength in your lower legs while also teaching you to gauge effort in your reps.

6. Tide Fartlek

Warm-up for one mile with an easy jog, then utilize the waterline to supplement the classic fartlek exercise by mixing up some quicker intervals into your 3-5-mile run.

You should run as near to the water as possible without getting wet.

Do this for the first 2-3 miles of your run, then cool down for the last mile.

Aside from the increased leg turnover that comes from raising your pace, you may also have some fun throughout your workout.

7. Single Leg Jumps

Begin this workout by jogging in order to generate forward momentum.

After a few feet, push off with your lead foot, hopping from one leg to the other with minimum sand contact while you propel your leading arm ahead.

Keep your feet loose the entire time.

Land with your knee slightly bent and instantly move into the next jump.

8. High Knees

In order to start, stand upright keeping your feet hip-width apart.

Then, run in place, putting both knees as close to your chest as possible.

Make sure to pump your arms as quickly as possible, trying to land on the balls of your feet.

And remember, the entire time, keep your core engaged, back flat, and chest up.

9. Bear Crawl

Begin by standing with your feet hip-width apart, then bend your knees, fold forward, and position your hands three to four feet in front of you.

That is your beginning point.

Next, bear crawl (by walking your hands and feet) 20 feet ahead, 20 feet laterally to the right, 20 feet reverse, and 20 feet to the left back to the starting place, while maintaining your hips back and core engaged.

To make it tougher, add 10 push-ups after every 20 feet of crawling.

Tips For Beach Running Workouts

Beach running workouts do not need an expensive gym membership, fancy attire, or specific equipment, but some tips might help you make the most of your time there.

1. Select the right beach

The first step is to select the right beach.

After all, not every beach is made equal. Some have sloping surfaces more than others.

Some are cluttered with broken seashells, pebbles, and debris, making them difficult to run on.

As a consequence, whether you target the foreshore or the backshore, select the part of the beach that provides the best conditions for you.

2. Set aside some time to warm up

Do a vigorous, whole-body warmup for at least 5 minutes.

Set aside time to work on your glutes, hamstrings, quadriceps, calf muscles, and ankles. Leg swing, elevated knees, lateral lunges, butt kickers, calf lifts, and sitting ankle rotations are examples of workouts.

3. Protect Your Skin From Sun

Apply sunscreen to any exposed skin, and consider wearing sunglasses and a wide-brimmed hat or visor to protect your face from UV radiation.

4. Start Slowly

Begin with a 20-minute jog twice a week to avoid injury.

You can gradually increase the amount of time as your body adapts to the new surface.

Keep in mind that your pace will be slower than if you were running on a hard surface.

5. Avoid Running At The Hottest Part of the Day

Running during the warmest part of the day might result in heat exhaustion and be difficult.

If you run barefoot, it can also boil the bottoms of your feet.

Ideally, aim to run early in the morning or late in the evening.

6. Take a Walk First

While surveying the route, walk the beach first to adapt to the surface.

Simply stroll for your first outing.

Rotate between running and walking intervals the next time.

Interval training should be continued until you feel ready to run the full duration.

7. Stay Hydrated

Consuming water before, during, and after the workout is sound advice regardless of the activity.

However, if you’re going to be outside in warmer weather, you must stay hydrated.

Consider using a water bottle with a handgrip or a running belt while doing beach running workouts.

Final Thoughts

Beach running workouts are a wonderful method to improve your cardiovascular health, burn calories, and build your lower body muscles.

When first getting started, adhere to wet sand and a level surface.

If you feel any pain or discomfort while performing beach running workouts, stop and walk the rest of the way.

Make an appointment with your healthcare practitioner or a physical therapist if the soreness persists.

The beach running workouts mentioned in the blog will help you to get the most out of your beach running.

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