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5 Reasons You Should Try Beach Running This Summer

5 Reasons You Should Try Beach Running This Summer

It’s summer time! Summer requires a tight sexy body. And what better way to get in shape and enjoy the beautiful sights and sounds indigenous to the beach than by enjoying a run through the sand at sunset?

Besides feeling the sand between your toes and the sun on your face, research shows there are quite a few health benefits of running on the beach.

Benefits of Running on the Beach

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Woman_running_barefoot_on_beach

    1. Beach running provides a more intense workout than running on a hard flat surface does

    According to Dr. Thierry M. Lejeune of St. Luke’s University Clinics in Belgium, running on sand requires 1.6 times the energy that running on a hard surface requires, and your body has to work harder to respond to external modifications. And when you compare running on sand with running on concrete, gravel and grass in terms of calories consumed, running on sand is clearly a more intensive workout and burns more calories.

    The reason for this is that the muscles perform more mechanical work when running or walking on sand than on a hard surface, and your foot works harder to displace sand, and the muscles don’t function quite as efficiently. For example when running in wet sand you may slip a bit and have to fight the friction; this adds to the difficulty of the workout.

    It comes down to simple physics. Moving through sand is harder than moving over a flat smooth surface. The harder an activity is to perform the more energy you expend.

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    2. Beach running is easier on your knees and joints

    Running is a high-impact sport. In general, it puts stress on your knees, ankles and feet which can mean achy joints, irritated tendons, and other running-related injuries. And the harder the surface, the more stress you put on your joints and tendons

    One of the benefits of running on the beach is that the surface is softer and more malleable than concrete which translates into less knee and joint pain. Running on sand forces our smaller, stabilizing muscles in the knees, ankles, and feet to work harder than running on roads or grassy surfaces. Plus, since sand is soft, you can run on the surface with a lower risk of sustaining impact injuries–such as shin splints.

    3. Running on the beach improves overall athletic ability

    Another one the great and surprising benefits of running on the beach is that it makes you stronger, faster and improves your balance.

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    Dr. R. Amadeus Mason, a team physician for USA Track and Field and an assistant professor of orthopedics likens beach running to “running with weights on your ankles. it’s harder to get your foot planted into the ground, and it’s harder to get your foot up off the ground.”

    Running on the beach adds an element of resistance training and engages muscles differently than they are accustomed to being used. Your entire body has to work harder not just your legs.  Your arms have to pump harder to help propel you forward your core tightens and contracts faster and harder to give you the necessary stability you need. And all the extra work makes the heart pump faster and harder in an effort to supply all of your muscles with clean oxygenated blood. The result is a stronger and more efficient body.

    4. Running on the beach provides a phenomenal lower body workout

    When the sand moves beneath your feet it engages your ankles, arches and calves and causes them to become stronger. A study published in the “Journal of Strength and Conditioning Research,” found that, both road running and sand running increases vertical jumping ability and thigh circumference. However, those who participated in sand running  experienced the most physiological and performance changes.

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    5. Beach running provides a more comprehensive workout in a shorter time span

    One of the most significant benefits of running on the beach is you increase the benefits of exercise while being able to shorten the duration of the workout. When you run on the beach you:

    1. Burn more calories in a shorter time span
    2. Add resistance training to your workout
    3. Raise the intensity level of the work out
    4. Build both strength and endurance simultaneously.

    Tips for a successful beach run

    Photo Credit: Mike Baird on Flickr
      Photo Credit: Mike Baird on Flickr

      Here are a few tips to keep in mind when beginning beach running:

      • Run on wet sand
      • Try to run during falling or low tide
      • When you first begin running in sand, wear shoes and then gradually work up to running barefoot.
      • Pace yourself–begin with short runs and then increase the time as your body adjusts
      • Wear lots of sunscreen
      • Watch closely for sharp objects such as rocks, seashells, metal and glass in your path especially when running barefoot
      • Listen to your body–when you first begin running on the beach you will experience some soreness as your body becomes accustomed to functioning a bit differently. However, if you feel real pain or intense tenderness or fatigue stop and rest.

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      Last Updated on April 19, 2021

      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

      Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

      How can we start to see results and have the momentum to keep moving forward? The answer is simple:

      Have a game-plan and know exactly what is going on inside your body.

      If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

      You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

      If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

      I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

      Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

      1. MyFitnessPal

        When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

        MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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        Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

        Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

        While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

        If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

        Get the app here!

        2. Fitbit

          I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

          While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

          Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

          This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

          Get the app here!

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          3. MapMyRun

            This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

            If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

            Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

            MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

            Get the app here!

            4. Zombies, Run!

              Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

              ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

              This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

              You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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              Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

              Get the app here!

              5. Prepear

                Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                Get the app here!

                6. Strava

                  If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                  This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                  Get the app here!

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                  7. Aaptiv

                    If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                    While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                    The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                    Get the app here!

                    8. Freeletics

                      Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                      You will be surprised at what a great workout you can get without any equipment.

                      That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                      Get the app here!

                      The Bottom Line

                      These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                      Get ready to be motivated, informed, and ready to start achieving your dreams!

                      More Tips for Weight Loss

                      Featured photo credit: Gabin Vallet via unsplash.com

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