Sand Running Risks

by Michele Cheplic | More from this Blogger

19 Aug 2009 10:45 PM

According to researchers, 20 minutes of sand running is equivalent to an hour of jogging on the street.

Now that's incentive to workout at the beach.

Running on sand is a great activity with tremendous health benefits. Unfortunately, it doesn't come without risks. When running on soft sand you need to be extra cautious in order to remain injury-free. Sand is an inconsistent surface and you can easily strain your Achilles tendons or calves if you are not careful. This is true if you run with or without shoes.

Shoes are a big issue with runners who opt to workout at the beach. According to experts, running shoes will lose about 60 percent of their shock absorption after 250-500 miles. However, you can extend the life of your shoes if you run on softer surfaces, such as sand. Still, if you put in roughly 10 miles a week at the beach, you should still replace your running shoes every 12 months.

Whether you are running in high-quality shoes or going barefoot, it's important to protect your Achilles' tendons. Doctors advise beach runners to get in a good stretch, and then start off on hard sand. After you've completed a few days running on hard sand, you can switch to soft sand. However, if your legs start feeling like wet logs or sacks of potatoes after running on soft sand for an extended period of time, then move back to hard-packed sand.

If running on soft sand causes you pain:

*Decrease your miles or stop running all together for a few days.

*Ice the affected area for five to 10 minutes at a time, two to three times a day for several days.

*Take aspirin or ibuprofen to ease pain.

*Consult a doctor if your pain gets worse or interferes with sleep, appetite or routine activities.

Related Articles:

Do You Run on Sand?

Factors to Consider When Exercising at the Beach

Advantages of Working Out at the Beach

Burning Calories at the Beach

Getting Fit in Your Own Backyard

Creating an Affordable Fitness Plan

Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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