Table of contents:
The benefits of running on the beach include improved breathing capacity and cardiac conditioning. Other benefits are:
- Slimming because every hour you lose about 500 calories;
- Thickening the legs, especially when running on soft sand;
- Fighting cellulite of the thighs and buttocks because it demands a lot from these muscles;
- Improve balance and perception of one's own body, with less overload on joints;
- Strengthen the immune system, leaving the body strong against microorganisms;
- Improve mood because it releases endorphins into the bloodstream and contact with nature reduces stress.
Running on soft sand requires more effort to get your foot out of the sand and to keep your pace, so this is a modality that is not suitable for sedentary people and requires some care. Some situations that can happen is to twist your foot or feel a sharp pain in the side of the abdomen, popularly known as "donkey pain".
Be careful when running on the beach
Some important precautions to be taken when running on the beach are:
- Run in the early morning or late afternoon, when the temperature is cooler;
- Wear good running shoes that absorb impact and are flexible (when running on hard sand);
- Take a bottle of water or an isotonic drink to replace the liquids and minerals lost in sweat;
- Apply sunscreen to all areas exposed to the sun to avoid skin damage;
- Wear a hat or cap and sunglasses to protect your face and eyes.
Another care that cannot be overlooked is to always use a frequency meter to observe the behavior of the heart, creating physical conditioning and also to lose weight.
See how to calculate heart rate to lose weight.
Stop being sedentary
Whoever wants to leave a sedentary lifestyle should start slowly. The ideal is to start with walks on asph alt and gradually increase the pace. After a few weeks, you can start running, but slowly, and as running becomes easier, you can move from asph alt to beach sand.
How to start running on the beach
To start running on the beach it is more advisable, in the first weeks, to run closer to the water, where the sand is harder, but paying attention to the slope of the terrain.The flatter it is, the better. Following the exercise, you can start running on soft sand, but this requires care. It is important to focus attention on running because, as the soft sand is more irregular, the risk of twisting the foot and causing injuries to the hip and lumbar spine is greater.
Race time depends on the individual's goal and time availability. When the goal is to lose weight because you are overweight, the race should last at least 20 minutes, with the first 5 minutes of warm-up and the last 5 minutes of cool-down. Also, it is important to do stretches before and after the race. Read more at: 7 tips for running when you're overweight.
If you're excited to run on the beach, don't forget that you need to hydrate well, so here's a recipe for a natural isotonic prepared by nutritionist Tatiana Zanin:
See some stretches that can be done:
- Stretching Exercises for Legs
- Stretching Exercises for Walking