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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 21, 2019

      7 Ways to Motivate Yourself to Workout

      7 Ways to Motivate Yourself to Workout

      Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or, perhaps you like to push yourself with spin classes and work up a real sweat. It could be that basketball at a local recreation league is your thing. And even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

      There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood[1] and make you feel better, but because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

      Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle. Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

      How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but how much better everything will seem.

      Here are 7 ways to motivate yourself to work out:

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      1. Don’t Get Sucked into the Black Hole of the Couch

      As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

      It’s a simple law of physics — Newton’s first law:[2] an object at rest tends to stay at rest; an object in motion tends to stay in motion. You can come nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and your get your workout in.

      2. Find an Accountability Partner

      Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested in your same schedule. Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

      You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

      One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

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      3. Or, Make Yourself an Accountability Partner

      Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness, but only two.

      For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist. You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

      If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

      4. Integrate Some Mini-Movement into Your Day

      If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterwards. But sometimes it seems difficult to get out of that sedentary rut. One solution is staying in touch with your body all throughout the day.

      Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements. Stretching, doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back.Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

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      These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more, so that you will be more motivated to have some bigger, longer, “real” workout sessions. Think of them as appetizers and your workout is the big meal.

      5. Eat Something Fresh

      Speaking of big meal, what we eat and drink is related to how we feel. So if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

      Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise. Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

      6. Create an Alter Ego

      It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

      How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t. Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way — he’s ready to throw on his sneakers and go for a run!

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      7. Water, Water Everywhere

      Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work, and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

      Drinking water boosts mood and decreases fatigue.[4] These two factors will help you in your quest to find the motivation for your workout.

      Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

      Final Thoughts

      So, how are you planning to get going this week? Go pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

      Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

      You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow — go get your sneakers on!

      Featured photo credit: Jonathan Borba via unsplash.com

      Reference

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