Running on the Beach Can Boost Your Fitness. Here’s How and Why to Hit the Sand This Summer, According to Experts
Unless you’re a coastal runner year-round, you probably can’t make oceanside jogs part of your daily routine. But when the opportunity presents itself—say, during that annual summer vacation—a run on the beach can be well worth your time.
Not only does it offer a chance to smell salt air and listen to waves crash as the miles tick by, but running on the sand also provides strength and endurance benefits that you don’t get from your usual daily training.
When you run on firm ground, you absorb less elastic energy—which is stored in your tendons—compared with when you run on a soft surface like sand. This means you don’t have to work as hard, says Martyn Binnie, PhD, a performance scientist and sports physiologist at the Western Australian Institute of Sport. But because sand absorbs more of that energy, you have to generate more force with your muscles to keep moving forward. How much more force? A study published in The Journal of Experimental Biology found that running on sand requires at least 1.6 times as much energy expenditure as running on a firmer surface.
Soft, loose sand is where you’ll score the most benefits, says Binnie, but even firm, packed-down sand can boost your performance. “Firm sand near the water is still about 5 to 10 percent softer than grass,” he explains. “[But] if you want the big benefits, you need to aim for the soft stuff.”
Tougher workouts aren’t the only benefit of hitting the sand. Experts offer insight on the strength and stability gains you can reap from miles on the shoreline—as well as the risks—so you can make the most of your runs on the beach this summer.
Benefits of Running on the Beach
When you run on sand, your hip- and knee-stabilizing muscles work nearly twice as hard, according to a study published in the European Journal of Applied Physiology. That increased effort raises both your heart rate and blood lactate threshold, says Binnie. This means your cardiovascular system gets a greater stimulus—without the added stress of having to run faster or farther.
Additionally, we change our mechanics when we run on sand. According to Binnie, we naturally adopt a different technique and vary our range of motion to avoid slipping sideways and backward. And interestingly enough, when we do this, the joint angles around the hip, knee, and ankle are similar to those normally seen during faster running speeds on firm ground.
What does all this mean? Binnie says, theoretically, that if you want to improve your speed, running on the beach can help augment those helpful training adaptations.
Does Running on Sand Reduce Injuries?
Sand is markedly softer and more compliant than the roads and sidewalks, and it beats even grass—a gentler surface many runners turn to—by a large margin. “With every foot strike, there is almost four times less impact force on soft sand versus firmer ground like grass,” says Binnie. And those greater impact forces may be linked to muscle damage.
In a small study coauthored by Binnie, researchers found that blood levels of myoglobin—a marker of muscle damage—were significantly greater after running on grass than after running on sand.
Keep in mind that lower impact forces do not directly translate to lower injury risk. This is because running injuries depend on a multitude of factors, such as training load, individual biomechanics, and recovery (just to name a few).
That said, recent research does show that softer surfaces reduce the amount of shock that travels through the shin upon foot strike. As a result, researchers believe this could help reduce risk of tibial bone stress injuries for some runners.
But there’s a flip side, too. While the risk of tibial bone stress injuries may be lower, the chances of other injuries—like a sprained ankle or tendinopathy—rise, says Armin Tehrany, MD, an orthopedic surgeon and founder of Manhattan Orthopedic Care. An uneven surface and constantly shifting ground underfoot are to blame, he explains. But as long as you exercise caution, those are two factors that can also enhance your workout.
“You’ll have to work harder [to stay balanced], and as a result, you will get a better workout if you spend the same amount of time on sand,” he says.
In a small study published in the Journal of Sport Sciences, researchers implemented a preseason conditioning program in which athletes trained on sand and grass surfaces. At the end of eight weeks, the athletes who trained on sand had significantly greater increases in VO₂ max compared with the grass athletes. And despite the greater effort required for sand training, those athletes reported roughly 10 percent less muscle soreness than those training on grass.
Risks of Beach Running
You should, of course, be smart about clocking miles on sand. Ease into any new training technique slowly to minimize soreness and reduce injury risk. Always warm up before your beach runs, giving special attention to your calves, hamstrings, and glutes, as you activate these muscle groups even more on the sand than you do on the pavement. And most importantly, go slower than you think you have to.
Because sand is harder to run on, Binnie suggests giving your body two weeks to adjust before increasing time and intensity. Tehrany suggests also aiming for time, not distance. That way, you’ll net a more challenging workout in the same number of minutes than you would on the road.
Finally, when it comes to running barefoot, Tehrany says to think twice before ditching your shoes. Keeping them on makes an ankle or foot injury less likely because your shoes act as an ankle stabilizer and provide the elevated heel and arch support that your feet are used to, he explains. Additionally, they provide protection against shells, rocks, and any stray glass or sharp objects buried in the sand.
If you don’t want to lace up your daily trainers, it can be a good idea to opt for a minimalist shoe. Having at least a thin rubber sole between your foot and the sand gives you some protection, while also allowing for more flexibility underfoot. (But know you need to ease into this type of shoe, too, if you haven’t run much in them before!)
What Workouts Should I Do on the Beach?
How often you hit the beach—and in which way—depends on your personal fitness and goals. So, if you’re just starting out on sand, don’t jump into an intense speed workout right away. Binnie suggests doing long, slow runs on the beach when you’re not gearing up for a road race.
“The greatest difference in energy cost between sand and firm surfaces occurs at slower running speeds, as you spend more time in contact with the surface during foot strike,” he explains.
You don’t even have to commit to a full run on the beach to reap some benefits. A great way to start can be as simple as doing your usual run on the roads, and finishing the effort with a series of strides on the sand.
Tips for Running on the Beach
Check the Tides
A low tide creates the most level, hard-packed surface for running. As the water ebbs, it leaves hardening sand behind that’s still forgiving—similar to a soft trail—underfoot. Ideally, you want to run at the lowest tide of the day, or an hour or two around the lowest point, and stay close to the water’s edge without getting your feet wet.
In beach communities, local newspapers print high and low tide times each day, and there are several mobile apps and online resources for tide charts.
Be Mindful of Your Knees
Some beaches have more slanted surfaces than others, but even the most level beaches, at the lowest tides, have some slant to them. And generally speaking, the higher the tide, the more angled the sand, which can wreak havoc on your knees and hips.
Make sure you run both directions on the beach to allow both legs to manage the unevenness. If you feel any knee or hip pain, stick to the roads or level trails.
Gear Up
Sunscreen is essential to protect yourself from the reflective rays coming off the water as well as the rays from directly overhead. Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run.
Because sand can get in your shoes, wear socks that ward off blisters. If your sock and shoe combo still isn’t abating the rub, try a lubricant like BodyGlide—especially when you’re headed out for a longer run or if you expect your feet to get wet.
Take Advantage of Where You Are
Nothing caps off a run on the beach better than a jump in the ocean (and thank goodness for quick-dry gear).
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
Morgan is a gear editor who has been with Runner’s World since 2017. She started as an intern ghostwriting The Warmup, a bygone version of the daily RW newsletter. Now, she tests and reviews anything you might find on runners’ feet-from crew socks and compression boots to carbon-plated super shoes.
A lifelong runner and shoe geek, Morgan has been chasing the perfect pair of kicks since she joined her grade school cross-country team. Since then, she ran as a Division I walk-on for the cross-country and track & field teams at the University of Delaware, where she studied English and Biology. She has one full marathon under her belt, and has raced more halfs and 5Ks than she can count.