It sounds pretty idyllic. Sun, a decent sea breeze, and the melodic sound of waves—the ideal setting for a run, yes?
Be that as it may, perhaps not in case you’re really running on the beach.
When you peel off your shoes and begin striding on the sand, you understand one thing immediately—running on the delicate sand isn’t as simple as the Baywatch lifeguards make it look!
In any case, don’t let that prevent you from taking your exercise to the beach. Running on sand offers many advantages that can ultimately help you become a stronger and faster runner.
Running on the Beach – Benefits
1. Strengthens Your Weak Links
Sand makes an unstable surface for your foot. With a specific end goal to balance out yourself amid your beach run, your body is compelled to utilize the smaller muscles in your lower body, especially in your foot and lower leg. For most runners, these muscles can be frail since we don’t need to utilize them as much when we keep running on paved roads. By strengthening these balancing out muscles on the beach, you monitor yourself against potential muscle imbalances and injury.
2. Enhances your running method
Running on sand represents to an altogether new preparing jolt for your body. The sand is delicate and gives way when you push off. This means that some of the elastic energy that is usually transferred to the next step is lost. Keeping in mind the end goal to have the capacity to run effectively on sand, your body builds up a smooth and proficient running strategy with a midfoot strike and a steady push-off.
3. Lower Body Strength
At the point when the sand moves underneath your feet it connects with your lower legs, curves and calves and makes them wind up noticeably more grounded. A 1998 study by Yigit and Tuncel, published in the “Journal of Strength and Conditioning Research,” followed 51 male students ages 15 to 21 for a month and a half. There were three gatherings – a control group, a gathering that kept running on sand, and another on the road. Calf circumference expanded fundamentally in the sand runners, both street running and sand running gatherings expanded in vertical bouncing capacity, and both running gatherings expanded thigh perimeter. The sand running gathering brought about the most physiological and execution changes.
4. Burn 30 per cent more calories
Running on sand makes you work harder. With each walk, your feet sink a little, driving you to apply more vitality than running on landing area, and consuming around 30 for every penny more calories.
5. Assembles your strength, balancing out muscles and coordination
Contrasted with running on pavement, running on the beach is substantially harder, additionally more compelling. The muscles of your feet and legs need to work significantly harder than regular. In addition, you need to draw in the balancing out muscles of your center to make up for the uneven surface. This enables your body to build up a characteristic and extremely effective running structure while working your center.
6. Give your joints a break
An investigation by Griffith University, in Queensland, Australia, found that landing on delicate sand expands the time in which our feet sink into it. The general worry of beating on the lower joints, for example, lower legs and knees, is diminished.
Sand running additionally enables you to give your calf muscles a decent exercise without the danger of any effect wounds, and can likewise decrease the danger of shin supports.
Beach Running Tips
1. Keep running on level, wet sand where conceivable, to maintain a strategic distance from ligament strains or tendon wounds
2. In the case of running unshod, keep an eye out for shells or broken glass
3. Try not to hope to keep running at your ordinary pace. Soaking in the sand as you run will back you off.
4. Relax, be sensible and develop your stamina consistently
Finally, enjoy it!