Up next in Running Training (25 videos)
Grab your running shoes and hit the pavement with these running videos, which will have you jogging, sprinting, or power walking your way to fitness.
You Will Need
- A beach at low tide
- Running shoes
- A hat
- A watch
- Trail running practice (optional)
Go at low tide
Go for your beach run at low tide when there's more hard-packed sand near the water. It offers a more stable running surface.
Wear running shoes
Wear your trail running shoes, which will help you navigate the uneven surface of the sand and protect you from potential punctures from shells or glass.
Protect yourself from the sun by wearing sunscreen and a hat. Sunglasses will shield your eyes from UV rays and blowing sand. Dress in layers in case of chilly beach breezes.
Run on the flattest part of the sand close to the water if you’re new to beach running. Work up to running for 2 to 3 minute intervals on the soft, dry sand further from the water.
Go by time rather than distance, which is harder to measure. If your usual run is a 30-minute, 4-miler, run in one direction for 15 minutes, and then head back.
Lose the shoes
Ease into barefoot running, which strengthens lower legs, feet, and ankles. Limit your first barefoot run to 15 minutes in firm, wet sand to prevent injury. Then add 5 minutes at a time with short intervals in soft sand.
Kick off your shoes and wade in the water to cool off after a tough workout.