As an endurance athlete, a beach run on vacation is a great opportunity for me to get a change from my everyday running route at home. The training session by the sea is relaxing, challenging and burns a lot of calories. Are you wondering what the advantages and disadvantages of jogging on the beach are and what you should consider? I'll give you lots of valuable tips for your perfect beach run.

If you are an inexperienced beginner, you should definitely have yourself checked out by expert physicians before your first workout - to be on the safe side.

Does the running training on vacation have to come to nothing? Hardly likely! For real, passionate runners there is a Beach vacation (tips) pure relaxation only if it can be combined with jogging on the beach. Just the idea makes some athletes go into raptures: running barefoot through the sand right next to the water, stepping your feet into the cool sea water from time to time and really letting off steam can be a truly romantic idea for some athletes.

I have to jog on vacation - preferably on the beach

For me, as a passionate runner, a beach holiday is only pure relaxation if I combine it with jogging on the beach. I go regularly Running in Hamburg and even on vacation you will always find me wearing running shoes - for example Jogging in Egypt. The idea of ​​walking barefoot through the sand right next to the waterline, occasionally dipping my feet into the cool sea water and really letting off steam is a really romantic idea for me. For untrained people, however, the reality is completely different: the resistance in the sand is significantly higher and after just a few meters they are often out of breath. In addition, when jogging on the beach, the risk of twisting your ankle or spraining yourself is quite high.

Video – Tips for beach running

Below I have picked out a video for you in which running on the beach is beautifully explained - including some do's and don'ts on how to do it correctly.

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Sand in your shoes is disgusting

In addition, some people find it extremely annoying that they quickly find themselves with a lot of sand in their shoes. Nevertheless, there are also good reasons for beginner runners to go jogging on the beach. For both rookies and experienced runners, running on the beach is an incredibly enjoyable and challenging experience - after all, we're not in boot camp and everyone can run at their own pace. Below I will introduce you to the advantages and disadvantages of running on the beach and give you valuable tips on how you can make your workout in the sand even more enjoyable.

Buy running clothing for the beach run

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My experiences running on the beach

Why should I jog on the beach? For passionate runners like me, this question doesn't even arise. I'm more wondering: If I run on the promenade in running shoes, can I do more kilometers in the same time. This also protects the joints and causes less risk of injury. Or I ask myself how I can optimize my time-benefit ratio when running - and how I can increase the level of difficulty by running in the sand.

But piano! You don't have to do jogging on the beach as a high-performance sport. Untrained athletes in particular should take it easy and perhaps try a slightly faster walk on the beach first. The pace can then be increased as desired – and also depending on your training goal. Depending on whether the sand is soft or hard and you are barefoot or in running shoes, you can adjust your speed and distance accordingly.

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Advantages and disadvantages of beach running

Jogging on the beach offers numerous advantages and disadvantages that you should definitely keep in mind. If you take it easy and run within the limits of your current fitness, you can provide some valuable new training stimuli while running on the beach.

Unfortunately, there are also a few negative aspects to beach running, which I don't want to withhold from you.

Benefits

• Higher calorie consumption through more resistance
• Positive effects on coordination skills
• You can either jog on the beach barefoot or in running shoes
• A beach run can be combined with other surfaces
• The fresh sea air can be good for the respiratory system

Disadvantages

• Running on soft sand is very strenuous
• You usually manage less distance
• Higher risk of injury from twisting and objects in the sand
• Greater strain on the circulatory system
• Often sand in the shoes

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Health considerations while jogging on the beach

For most people, jogging on the beach is limited to vacation - and that is usually spent in warm climates. There's the first major problem: When it's hot, jogging on the beach puts double the strain on your circulatory system. On the one hand due to the high temperatures and on the other hand due to the high resistance in the sand. You should adjust your training performance and speed accordingly so as not to overheat completely. It's not a good idea to go jogging in the midday heat anyway.

When it's hot, run in the morning or evening

Therefore, it makes more sense to postpone the workout to the morning or evening. This often also has the advantage of being able to watch a beautiful sunrise or sunset during the run. In addition to the circulatory problems, jogging on the beach also puts more strain on your back and knees. So if you have these symptoms, you might want to avoid running on the beach.

Really sore muscles after the first beach run

In addition, after your first beach run, you will have a lot of sore muscles in places that you don't otherwise have with traditional running. And last but not least - please note: As with any sport, if in doubt about running on the beach, you should consult a doctor before you start jogging. In this way, health risks can be reduced.

Use a sports watch when running on the beach

Just like with all other training, I recommend using a high-quality sports watch. I use this like this Apple Watch Incredibly for my runs. On the one hand, you can record your activities and always have an overview of how often you were out and about. On the other hand, good watches give you a high-quality and reliable overview of vital signs - currently often heart rate and oxygen saturation.

Draw next to these features fitness watches the distance, the duration of the beach run, the calories burned, the steps taken and modern timepieces also step frequencies and movement sequences. I use that Apple Watch while jogging and I'm very happy with the watch, even if it doesn't have the most extensive range of functions, especially for runners. What it records, it records particularly reliably.

Recording vital signs makes sense, especially during a strenuous run like running on the beach. This way you always have an overview of whether and when your heart rate rises too high and you should better reduce your pace.

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FAQs jogging on the beach - the most important questions and answers about your beach run

This section contains the most important questions and answers about jogging on the beach. We've rounded up the most frequently asked questions, along with tips and advice on how to get the most out of your beach run. From choosing the right equipment to customizing your workout to suit your unique needs, here's everything you need to know about jogging on the beach.

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Jogging on the beach - between a feeling of freedom and a matter of habit

My detailed conclusion

I go jogging on the beach several times a week between April and October and have now found my own technique to make my beach runs on the sand as pleasant as possible. This includes, for example, running the first 7,5 kilometers on the paved promenade. Then I take off my running shoes and walk a large part of the way back barefoot on the beach.

In my experience, there are two main difficulties: Firstly, the really solid sand is right at the waterline and only there during low tide. During high tide you usually run on soft sand, the level of difficulty is then significantly higher and you can usually cover significantly fewer kilometers.

Every beach run is a great experience

Nevertheless, every beach run is an incredibly great experience. If you wear running shoes most of the year, running barefoot may initially be unusual for your feet, but it is also incredibly pleasant because you feel closely connected to the ground. For this reason, you feel incredibly refreshed and relaxed after a jog on the beach.

And if you go jogging on the beach in midsummer, all you have to do is take off your T-shirt and run straight into the water (be careful with your circulation, at your own risk!). This ensures a strong recovery effect. First run and then jump into the sea - afterwards you feel really relaxed, like on the beach. This is where true runner romance comes into play.

Have you already jogged on the beach or are you planning your first run? Share your experiences in the comments.

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