How to Run on the Beach, According to Running Coaches

Because of the softer surface, running on the beach requires more energy expenditure, says Meghan Kennihan, CPT, personal trainer and certified running coach. That can torch calories, but most of all, it causes your muscles to work in new, intense ways while still protecting your joints, since running on sand is a lower-impact exercise.

"The sand itself makes your hip- and knee-stabilising muscles work twice as hard as they would during a run on the road or track", she says. "That means it's a great way to build leg strength. It's like resistance training with a beautiful view instead of the gym".

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Running the same route at the same level of intensity and duration can get stale, but more than that, it may set you up for injury, according to Alina Kennedy, CSCS certified running coach and physiotherapist.

"Runners tend to get injured when their routine is repetitive", she says. That can happen even if you change your route since it's usually still the same type of surface. "The terrain of the sand is so different from the road that it's a great way to mix things up in your training".

Leg strength and stability can translate into better performance off the beach, too, adds Kennihan. For example, running on the beach once or twice a week could help you to run faster on the road or in a race because your legs are stronger and offer greater push-off in your stride.

That performance isn't just for runners, either. A 2020 study in BMC Sports Science that looked at handball players assessed the effects of seven weeks of plyometric training (exercises that involve jumping) on two different surfaces: sand or a sports hall floor. While participants improved some factors such as jump height and static balance from both surfaces, those training on sand saw additional advantages, particularly in sprint performance.

Even if you regularly run outside and get plenty of fresh air and time in nature, the beach provides a change of scenery that can perk you up. As Kennedy says, you can also go for a quick swim at the end of your run. That's tough to find at the local track or hiking trail.

Research suggests that "blue spaces", such as beaches and lakes, can provide a significant mental health boost. For example, a 2020 study in the journal Environmental Research found that simply walking on the beach for 20 minutes each day for several weeks was enough to lower blood pressure and boost mood, compared with spending the same amount of time walking in an urban setting.