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Title : running beach 101: What you need to know about working out in the sand
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running beach 101: What you need to know about working out in the sand

6.7.16

If you have any beach time scheduled soon, we are fed by you. And we might suggest that the sand offers more opportunities to build castles? That soft, granular surface provides excellent resistance, so it is not only an economical way to keep up with your workouts, but walking or running in the sand also burns on 30 percent more calories you would on a hard surface such as asphalt. But before we get to the beach for execution, read these tips to get the most out of your workout.

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• Choose your shoes do not need a specific style of sneaker beach running, but try to dedicate a pair of running shoes on the beach stretches so you do not have to try the task almost impossible to remove all the sand after your workout.
• Or go without shoes. Running barefoot allows you to use your fingers to grip the ground, providing a great workout for the feet and calves. Just be careful, because it runs on uneven surfaces can increase the risk of sprains and tendinitis, not to mention cuts and puncture wounds from broken glass and shells. Choose, Cleaner flat surface that you can find. Ease of running barefoot start walking, jogging and gradually move to avoid muscle tension. And just keep alternating between walking and running, as needed.

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• Start in the wet sand: Make your first beach run in the wet, firm sand near water. Do intervals of running in the soft sand of one to two minute intervals alternating, then switch to walking on hard, wet sand for three to five minutes to recover. Continue with short runs for a total of 15 or 20 minutes until suits the soft sand.
• do not expect to run at its usual pace. Hitting the sand is much more difficult than hitting the pavement or treadmill, so you need to slow its speed until the forces and resistance accumulate.

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• protect from UV rays. Running on the beach offers no protection against the sun, so lubricate with broad spectrum sunscreen , or you may prefer to use a light shirt, long sleeves if you are especially prone to sunburn. A hat will shade the face and neck, and sunglasses protect your eyes from glare of the sun's reflection in the water.
• End barefoot : Postrun, remove your shoes and walk barefoot to cool on the beach for a few minutes to strengthen your feet and ankles. The sand is ideal to exfoliate calloused feet, too.

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