Benefits of Beach Running


1. You burn 30 per cent more calories

Running on sand makes you work harder. With each stride, your feet sink a little, forcing you to exert more energy than running on tarmac, and burning around 30 per cent more calories.

2. Regular sand running can help prevent injuries

Running on sand without trainers forces your smaller, stabilizing muscles in the knees, ankles and feet to work harder than running on roads. Therefore, continual beach running and strengthening of such muscles may help to prevent common road injuries.

3. Beaches are a natural assault course

Onlookers must think beach runners are crazy as they watch them fly up and down Moonlight Beach in Encinitas. It’s great resistance training and strengthens the legs.

To put your agility to the test, jump over small piles of driftwood or pools of water, and race the incoming tide for short spurts of speed work.

4. Give your joints a break

A study by Griffith University, in Queensland, Australia, found that landing on soft sand increases the time in which our feet sink into it. The overall stress of pounding on the lower joints, such as ankles and knees, is reduced.

Sand running also allows you to give your calf muscles a good workout without the risk of any impact injuries, and can also reduce the risk of shin splints.

5. Natural refreshment

Nothing beats diving into the ocean after a hard beach run. A soak in the sea won’t give you the same recovery benefits as an ice bath, but it will work wonders to soothe your hard-worked muscles while leaving you feeling refreshed.

6. Picture-perfect surroundings

Encinitas beaches are hands down the most beautiful beaches in San Diego. Unlike other beaches that are lined with boardwalks full of bars and tourist shops, Encinitas beaches have a more remote, pristine feel with huge cliffs, tons of marine life and world class surfers. You can watch playful dolphins, spouting whales, and curious sea lions. They call Encinitas the “gem” of San Diego. Come see for yourself!

7. Try going barefoot

If you feel moved to fling off your running shoes and run directly on the sand, GO FOR IT! It also forces you to grip with your toes, which strengthens both calf and feet muscles.

Beach running tips

  • Run on flat, wet sand where possible, to avoid tendon strains or ligament injuries
  • If running barefoot, watch out for shells or broken glass
  • Do not expect to run at your normal pace. Sinking in the sand as you run will slow you down. Take it easy, be sensible and build up your stamina steadily
  • Finally, enjoy it!