Benefits of Running on the Beach Sand and Risks

Summer is the ideal time to go to the coast and enjoy everything that nature has to offer. Those who live in coastal cities can enjoy the benefits of beaches daily. One of the healthiest and most enjoyable activities that can be done outdoors and on the coast is to run on the sand of the beach.

Many people feel very good after running in the sand of the beach, being that they choose to race in the sand instead of boardwalks or asphalt. But, do you know what the benefits and risks of this practice are? Do not think that the effects of racing on asphalt and sand are the same.

Learn the key differences and choose which option is best for you to achieve your goals. Regardless of your choice, do not stop running, this is one of the best activities to get a good conditioning, improve your health and lose weight.

Energy expenditure

The energy expenditure of running on the sand of the beach is higher than in other places, because the terrain is different from the asphalt, which is more compact. The smoother the sand, the less linear the race and therefore the more effort the body needs to have to adapt to the workout, which is heavier. The asphalt, being compact and linear, is the best option for those who want to run for a longer time without tiring too much, however, the energy expenditure is less than running in the sand of the beach.

Strengthening of muscles

Muscles also work harder on the sand than on the asphalt, because the sand on the beach is uneven, making the muscles have to move and contract more at certain times, strengthening with more facility.

This effort depends on the footwear, some people who prefer to run barefoot can potentiate the effort, but, in return, risk being hurt more easily. In the asphalt, the muscles are less strengthened and the use of a shoe to absorb the impact is required.

Corporal conscience

In an environment like the beach, in which there is a more airy space, with dunes, sea, sea breeze, water in contact with the feet, all these factors contribute to increase the perception, capacity and balance of the corridor in the space in which it performs the activity. On the asphalt, the results related to body awareness are smaller, due to the regularity of the soil. This dimension of space also contributes to the relaxation of the mind and spiritual renewal.

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Risks of injury

As for injuries, running in the sand on the beach "wins" fired. This is due to the soft sand, irregularity of the soil, obstacles like stones and possible waste. The risk of injury increases because fatigue is much greater than on asphalt. The musculature should be perfect for this practice.

Beginners or people with compromised muscles should avoid running in the sand on the beach. The joints appear to be more protected in the sand because the impact is damped, but this does not negate the risk of injury. In the asphalt, the risk of injury is less, but the impact is greater because of the hard ground.


On the beach the yield may be lower than on the asphalt, as well as the slower pace. This happens because the sandy terrain requires more of the muscles, weaving faster than on the asphalt. On the other hand, on the asphalt it is possible to run freer, longer, without tiring so quickly, creating a compass and racing pace.

Anyone who wants to make a habit of running in the sand on the beach and not yet exercising often may want to first asphalt to gain physical fitness and be able to move to the second stage of running in the sand, which requires more muscles


Comparing sand and asphalt, a United States survey found that running on the beach spends up to 60% of that on asphalt. But that can vary from corridor to corridor because a person who runs short runs in the sand compared to a long asphalt corridor obviously will lose fewer calories. It all depends on the conditioning of each runner, but in the sand the terrain is more conducive to weight loss.

And in the rain?

Some people love to run in the rain, because the sweat of the body is already eliminated with the water itself and the feeling of refreshment is greater. In sand, this idea may not be the best, since with water the sand turns into a kind of mud and you can sink your feet depending on the depth of the mud, which will cause injuries.

However, if the water has only left the sand more compacted, one can run without fear and preferably barefoot to avoid dirt on the shoes. On the asphalt, the idea of ​​running in the rain is practically unfeasible, since the floor is slippery and hides holes in the asphalt, making injuries easier. In addition, a wet sock can create blisters on the feet due to friction.

Benefits of running in the sand on the beach

  • Lose weight! At each race hour you lose about 500 calories;
  • To tone the muscles, especially of the legs (because of the effort in running on the soft sand);
  • Combat cellulite, because training requires a lot of muscle;
  • Improves body balance with lower joint overload;
  • Strengthens the immune system;
  • It improves mood because it releases endorphin into the bloodstream;
  • Relax and help meditate due to contact with nature.

General Tips

The ideal is to run at times when the sun is less strong, such as in the early morning or late afternoon. By choosing these times you can also run more freely, since the beach will be empty, without having to be diverted from people, pedestrians and toys in the sand. You can run barefoot, being careful not to twist your foot or with sneakers that absorb the impact. Run with a bottle of water or some other isotonic drink to replenish the liquids and salts lost with the effort.

Spend sunscreen at any time you run on beach sand to avoid sunburn or sunburn on exposed parts. Depending on the time, in addition to the protector you should wear a cap and sunglasses to protect yourself better. To improve your performance and conditioning, you can use a frequency meter to observe the behavior of the heart throughout the race.


Do you like to run in the sand on the beach? Do you have this custom? If not, what still holds you back? Comment below!

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