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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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      Denise Hill

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      Published on November 29, 2018

      When is the Best Time to Workout to Get Incredible Results

      When is the Best Time to Workout to Get Incredible Results

      “I don’t have time”

      is the number one excuse people give when they’re asked how come they don’t exercise.

      In the book The Power of Full Engagement by Tony Schwartz, it says that it’s management of our energy levels and not time that is the key to higher performance. If we kept our energy levels in check and made sure that every part of our lives contributed to positive energy levels, we would be able to get more done.

      One of those aspects that give us energy is exercise.

      Exercise is the fuel that gives us energy and an activity that keeps on giving even if we are sitting around day in the office and in meetings.

      Reaping the benefits of a good workout is immediate. We have better focus and concentration; we are more alert and awake; we manage our mood better and have more creativity after a good workout than if we skipped the gym.

      If you’d like to get started working out I’m going cover the pros and cons to exercising at different times of the day so that you can find a time that fits for your lifestyle and schedule.

      So, when is the best time to work out? Let’s get started!

      Working out in the Morning

      Most people aspire to exercise first thing in the morning and get it out of the way. If this is you, read on to find out the additional benefits of getting your workout done in the morning.

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      Benefits of Morning Workouts

      1. The rest of the day is yours

      Exercise and lifting weights is a staple and a habit in my life but it’s also the biggest to-do on my list. When I exercise first thing in the morning, then I’m free to do whatever I want the rest of the day. This is why I have a very strong preference of exercising in the morning as oppose to afternoons or evenings.

      I schedule my day with my biggest to-dos first while I have the energy and focus at the beginning of the day. But the more I procrastinate about my workout and putting it on my list for later, the bigger that reminder to exercise sits on my shoulder.

      My mind feels free when I finish my workout and this is the main reason I get my exercise in as soon as the day allows; and if I have to get up before the sun rises, then so be it.

      2. Gyms are less crowded and there is more equipment available

      Here’s the best part about working out early in the morning – there is not competition for equipment.

      Most people typically struggle with getting up early in the morning except for the elderly. And in the morning, the gym floors are pretty sparse, this means there is no wait for equipment or competing for floor space.

      I live in the crowded city of San Francisco where the gyms are packed once it gets to 9 AM, so the best times to get in if I want a squat rack is before 8 AM. Plus, the gym equipment is organized so I can find the free weights I want without much effort and there is usually a bench available.

      3. You have more energy and more clarity to fire up the day

      After you drag yourself to the gym at the crack of dawn, you will walk out of there with more energy and clarity then when you stepped in. Not only will you wide awake but you have extra energy on top of your cup of coffee.

      The extra burst of creativity and focus keeps you productive so that you’re able to make more progress on your projects at work and finish earlier.

      4. You become more consistent

      The ones who see results are the ones who are consistent and morning people are definitely more consistent than people who postpone their workouts later in the day.[1]

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      This is because as the day starts to unfold, unexpected meetings and events come up that can cut into or even eliminate gym time. If you want to workout more consistently, get your workout in first thing in the morning before life happens.

      Downsides of Morning Workouts

      1. You’re a zombie on the floor

      Of course dragging yourself out of bed before the sun rises is why most people struggle with morning workouts. Some of us, like me, don’t want to talk to anyone before a certain time and get really short on a lack of sleep.

      To combat morning zombie, make sure to get at least 7 to 8 hours of sleep.

      2. Your preparation starts the night before

      Your workout may happen in the morning but your preparation starts the night before. If you’re a last minute person and not a planner, you will struggle in the mornings to get out the door in time.

      Packing everything you need for the gym in the morning is the key to getting to your workout in that day. Support successful mornings by modifying your night time routine in order to prepare for the next day.

      How to Make It Easier to Wake Up

      The first step is to make a commitment and stick with it. Don’t go back and forth the night before on whether you should go to the gym in the morning.

      Make the decision to go in the morning and focus your energy on making it happen.

      When you create that habit, you do it even if your workout is less than optimal and you’re not completely ‘all there’ or you’re a zombie in the morning. Just keep going because repetition makes it easier and the more often you go, the easier it gets.

      Eventually your brain will catch up and start to automatically be awake at those times.

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      A question you can ask yourself is what can you do to make it easier for you?

      Can you set your workout clothes out the night before? Or have your breakfast prepared the night before? Or if you’re an alarm snoozer, put your alarm across the room and set back up alarms to make sure you get out of bed to shut them off.

      Again, what can you do to make it 20 seconds easier to help you get up and out of the door in the morning?

      Working out in the Afternoon/Evening

      So what about working out in the evening? Is it a good time to help achieve your fitness goals?

      Benefits of Evening Workouts

      1. Your body performance is at its peak

      When you’re training in the afternoon, your warm ups can be shorter because your body temperature increases throughout the day.

      A higher body temperature leads to increased flexibility,[2] overall muscle strength,[3] and increased endurance.

      Not only does the combination of low blood pressure and heart rate in the afternoon lead to faster reaction times and better performance, but also less likelihood injury.

      At the same time the muscle growth hormone testosterone also peaks in the afternoon which is great for maximizing resistance training.

      2. An accountability partner is easier to come by

      If you’re someone who needs accountability partner to make it to the gym consistently, it could be easier to find a workout buddy in the afternoon than it is in the early morning. There is more flexibility in scheduling during lunch or after work as oppose to early mornings because it could cut into your sleep.

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      3. You have more class options

      If you’re a class person or like to attend group classes, I found that there are more class options in the afternoon/evening times versus mornings. So your favorite instructor may teach a couple more classes in the afternoon during the week giving you more flexibility in your schedule.

      4. It’s a great way to destress after a long day

      One of my favorite reasons to workout in the afternoon is the relief it provides after a long day at work. This is especially true for those who work long stressful hours. That hour you spend at the gym is dedicated you time to zone out is completely relaxing for the mind.[4]

      Downsides of Evening Workouts

      1. Consistency could take a back seat

      Postponing your workouts till later in the day means you are more likely to skip your workouts because of an unexpected event. You’re also more likely to be low on energy after a long stressful day or you have to stay late at work and cancel your workout.

      I find afternoon and evening workouts challenging because I’m ready to wind down after a long day and instead have to find the energy to wind up and be mentally prepared for my workout.

      2. Crowded gyms and classes

      For the most part, gyms are packed in the afternoon because of the after work crowd and in some cases gyms require you to RSVP to classes ahead of time due to limited spots. Majority of the people prefer working out after work and you’ll see an influx in crowds at the gym.

      3. Additional preparation required

      Working out after work means you need to be more mindful of your meals and make sure that you have prepared additional snacks to help you get through your workout.

      It also means lugging around an extra bag with your gym clothes and other essentials.

      Conclusion

      At the end of the day, it doesn’t matter what time of day you workout because your body will adjust to your schedule when you go the same times every time. What’s important is that you find a time that you can go to the gym consistently that works with your schedule.

      It’s important to be consistent because consistency is what’s going to get you results. The road to results is simple but not easy. Mastering consistency year round is what is going to make you leaner and stronger one year from now.

      Featured photo credit: Autumn Goodman via unsplash.com

      Reference

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