Healthy Habits

Running on the Beach

Updated – 2018-12-05

I am so excited for December holidays, every single year! All I want to do is Run and spend time with my family – and While they all sleep in , I get to wake up super early and go run! Running  on the beach is much different to running on road or trails and I believe that the pictures of people running on the beach can be somewhat misleading sometimes, coz its definitely not as easy as it seems. Here are a few tip for running on the beach.

Run With shoes:

So my initial thought was to run barefoot.I don’t really feel like getting my running shoes wet from the sea water,  Looking at prices of running shoes I don’t think I’ll want to replace them anytime soon, so I don’t want to risk them getting damage from water or sand, that might not come off the fabric. So what I would suggest is to run with a old pair of shoes. You might not think so but it is pretty important to run with shoes on the beach. The shoes will protect your feet from shells and any random objects on the beach, and also form getting blisters – I have very hard feet and my husband very soft feet, and I remember now how difficult it is for him to walk on the beach, and how much it actually hurt afterwards.


Another thing was, you don’t know what the route looks like necessarily – you might have to cross over rocks, and that can be harmful to your feet. Another thing to think about is socks. Depending on your running style you can end up with sand going into your shoes and chaffing at you ankles  – so wearing higher sitting socks can help prevent chaffing.

You must also take into consideration the different sand options, you’ll have hard, medium and soft sand. I would recommend for a more comfortable run its important to run closer to the water where the sand is harder. the further away from the water you run the softer the sand might be and softer sand makes it harder to run. So depending on the amount of resistance you want take that into consideration.

Take water with:

I always try run with a water bottle. It’s important to have water or at least some sort of access to it when you go for a run on the beach. It gets really hot and humid and there are rarely any shady spots to rest at. Do some reconnaissance before you go on the run, check out all the spots and if they have access to public taps – don’t drink dodgy water – it’s the wrong way to lose weight!


Wear Sunscreen:

Now I have a very dark skin – it’s not very well tanned due to working in an office the whole day – but up until late I’ve never been a fan of wearing sunscreen – I mean I don’t burn, I tan! Unfortunately you get to an age where you usually realize that you mom was right. So get yourself some sun screen, especially on days that are overcast. It is the biggest mistake you can make to think that just because the sun isn’t directly shining, that it’s not there – you might not feel it, but those sunrays are feeling you skin up – depending on your skin type this could be a very bad or not so bad situation – but even if you have a very strong skin that benefits from the sun – it’s still better to protect your skin, you only have one and you don’t want to look like a dried out prune in a few years, and there nothing worse than being sunburnt – it’s just miserable, and then you can go run the next day!

Check the Weather and the tide:

Check the weather before you go for a run, try and plan as best you can, wear a hat and sunglasses if you have – it’s not essential, but the water can glare and sparkle a bit, that might be unpleasant depending on the time of day that you run. One thing I know is that the weather close to the cost is very unpredictable, you don’t want to be caught in rain or bad windy conditions, the sand hurts allot when the wind is blowing on the beach! Then it’s also better to run on sand that is obviously harder, so you’ll have to run closer to the water. By knowing the tide schedule you can plan your runs, -it’s not going to be fun to pitch up at the beach only to realize you can’t go for a run. Furthermore it is harder to run on dry sand , its deep and will effectively have allot more resistance, also you’ll be kicking up sand – so it will go into your socks, and that is not particularly fun.


Running on the beach will be a new type of workout if your not used to it, but it can be a good cross training session if your used to running on the road. It can also be a nice change of scenery to add to your holiday runs. Plan and take the above into consideration and be prepared for any situation, it’s better to have a good experience rather than a bad one. Try and take it slow – and don’t expect to run your normal pace – The conditions will be different to what you are use to, so just relax and have fun.

Happy Running



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