Getting up early and running at the beach is a good idea to improve your health. However, you need the following tips to run easily and avoid injury.

1/Gradual Transition

Running on the beach brings you many benefits. The softer surface on the beach will generate less impact on joints and improve core stability. However, you should switch from running on roads or treadmills to running on the beach gradually. Running five kilometers along the beach on the first day can lead to injury, particularly in your ankles and calves since your feet are not used to running on the softer sand.

Initially, you should walk on the beach for a few days before transitioning from the shorter runs on the beach to longer runs.

2/ Wear Shoes

If you are not used to running barefoot, you should wear shoes when running on the beach. Any changes from your typical routine can cause an injury if you do not transition gradually.

Wearing shoes can protect you from sharp objects on the beach such as conches. Notably, you’d better choose one pair of shoes with a special design for beach running.

3/ Run on Packed Sand

You should run on the packed sand near the water, which is softer, flatter, and cooler than the dunes. However, you should be careful when running on the packed sand as the slope towards the water can create an imbalance in the body and cause an injury if you only run in one direction.

4/ Bring Water  

Regardless of how long and how far you want to run on the beach, you should bring water. Besides, you should drink about 17 ounces of cool water two hours before running to help hydrate early. Besides, you should regularly drink water as you sweat.

5/ Wear Sweat-Proof Sunscreen

You should wear sunscreen at least SPF 50 to prevent sunburn when running on the beach. Notably, you should use the product labeled water-resistant to survive the ocean and sweat.