You have worked hard to get your bod ready for Spring Break, don't stop now that you are there! Take advantage of the change in scenery and enjoy some warm weather, beach running!
However, Beach running can be tricky! Here are some tips to make your workout more enjoyable:
Check the Tides
A low tide creates the most level, hard-packed surface for running. As the water ebbs, it leaves hardening sand behind that's still forgiving—like a soft trail—underfoot. Ideally, you want to run at the lowest tide of the day, or an hour or two around the lowest point, and stay close to the water's edge without getting your feet wet. Running at high tide leaves you with just soft, dry sand, as the tide is rising and taking over more and more of the beach.
Check Your Knees
Some beaches have more slanted surfaces than others, but even the most level beaches, at the lowest tides, have some slant to them. And generally speaking, the higher the tide, the more angled the sand. Running on an angled surface can wreak havoc on your knees and hips. Make sure you run out and back. The unevenness isn't good for either leg, but it's better to put both legs through the paces than just one (for instance, running down a beach in one direction, then back on the road).
Deep Sand Workouts
Even if you can't get down to the beach at low tide for the hard-packed sand, running in deep sand once in a while is a great kick in the butt. Sand, like soft snow, gives with every step, so your leg muscles (hello, burning calves) will feel the burn. This can be really convenient, though, if you don't have much time for a run. Doing a short workout in deep sand will rarely leave you wishing you had more time for a longer run.
Gear Up
Sunscreen is a must, as running next to the water will give you the reflective rays as well as from directly overhead. Sunglasses and a hat or visor are also helpful in keeping you comfortable and focused on your run, instead of that fireball in the sky blinding you.
Jump In!
Nothing caps off a great beach run better than a jump in the ocean (and thank goodness for quick-drying run apparel). A soak in the sea won't give you the same recovery benefits as an ice bath—unless you're running on a beach in Maine in the winter—but it will undoubtedly leave you refreshed.
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