Running on the beach can not only be a peaceful, beautiful running experience, but it can also help make you a stronger runner. Running in the sand, especially dry sand, is tougher than running on pavement, so you'll definitely work harder on the beach. But being able to jump in the water after you're finished will make it worth your effort.
That soft, granular surface offers excellent resistance, so it's not only an inexpensive way to keep up with your workouts, but walking or running on sand burns about 30 percent more calories than you would on a harder surface such as asphalt.
Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches.
Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles.
For other important tips read more.
Don't expect to run at your usual pace. Hitting the sand is much more challenging than pounding pavement or a treadmill, so you'll need to slow down your speed until you build up strength and endurance.
Protect yourself from UV rays. Running on the beach offers no protection from the sun, so lube up on a broad-spectrum sunscreen, or you may prefer to wear a lightweight long-sleeve shirt if you're especially prone to sunburns. A hat will shade your face and neck, and sunglasses will protect your eyes from the glare of the sun's reflection on the water.
Finish barefoot: Post-run, take off your shoes and cool down by walking barefoot on the beach for a few minutes to strengthen your feet and ankles. Sand is a great exfoliator, too, so it’s like you’re getting a natural pedicure.
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