Beach running: Is it a good idea?

You see it glorified in the movies all the time (ahem, Chariots of Fire?), but is beach running really a good idea?

When running on sand, the soft surface places more strain on your glutes, hamstrings, hip flexors and quadriceps. While some sources may tout that beach running is a better workout, sometimes harder doesn’t mean better, it means higher injury risk. If you are thinking about running on the beach, try and choose a time when the tide has just receded and you can run on the firmer, damp sand.

Another difficulty with running on the beach is that they are often slanted. Running with one hip elevated more than the other places increased stress on the elevated one. At the very least, make sure you are stressing both sides of the body equally, to try and avoid any muscular imbalances. So, if you are running on a slanted beach, make sure to run back along it in the opposite direction. This is similar to why most track athletes will alternate the direction that they train on the track in, so that one hip isn’t always on the inside turning side.

Beaches also often lack shade (that’s what umbrellas and lounge chairs are for). So, if you’re heading to the beach for a run, make sure you apply sunscreen and wear sunglasses and a hat, so you don’t suffer later (check out our full guide to running in the heat, here).