I’m going on vacation next week and will be at the beach (Destin) for a week. I’d like to continue my run training (about 3-4 miles per day) and I’m trying to decide whether to run on the beach or not. I’ve got this mental picture of running down the beach every morning barefoot. What are the pro and cons of running on sand? Whats a better work out, the fluffy sand or the wet stuff near the surf? Shoes, or no shoes? I’m healthy (injury free) right now and want to stay that way. Suggestions and/or recommendations welcome? Thanks!
Running on sand is great resistance work. It’s significantly easier to run closer to the water than in the dry, fluffier sand. I would not run barefoot, though, as you never know what’s in the sand. Good luck. 3-4 miles of running on the beach is a lot harder than you initially think.
Wow! Jealous!
I LOVE running in the sand. Barefoot. There is nothing like it. Definitely hard work, though. The fluffier/looser the sand, the tougher it is.
my calves always get really sore when I run on the beach. I like to run with shoes on, and on the sand that’s slightly packed and still wet - the really fluffy stuff I just slip all over the place.
Have fun, it is nice to run along the beach!
Running on sand makes you very sore. You need to build up over time. And definitely wear shoes. There are weird things (both man-made and natural) all over the beach that you don’t want in contact with your feet.
I am a full-time Ocean Rescue Lifeguard in Delray Beach…I run almost daily, barefoot, on the shoreline…Our beach is mostly clear of debris, and I have never had any issues (as far as injury goes) with the beach running. Some of the guards like running in the softer sand…In think it is a matter of personal preference. One thing is for sure; you’ll get a workout!
I would adopt a beach volleyball mindset and play all kinds of running games in the soft sand… barefoot. If you want a killer workout, hustle up a few games of 1-on-1 BVB games and run your heart out.
Another favorite is a bunch of short swim/runs. There’s nothing like being at the water’s edge with nothing but a speedo and a pair of goggles early in the morning, and using the ocean as your personal playground.
I too am jealous.
Be careful and if you aren’t used to running in sand keep your distances short. You can build strength with san work but you can also hurt yourself (achilles) if you over do it.
The packed sand by the water for speed.
The fluffy loose stuff for a tough workout, don’t worry about pace as you’ll probably be a minute a mile slower than usual on the loose stuff.
I run barefoot by the water (unless there’s a lot of stones or trash) as it’s generally pretty clear but wear shoes on the loose stuff as you can’t see what’s just under the surface and there’s all kinds of random crap there. It also sometimes gets too hot for barefoot unless by the water. This is in LA though, I have no idea where Destin is so know nothing about heat or sand condition. I run barefoot on the sand 3 times a week if I have time, up to about 10 miles each time.
Warnings - if your feet aren’t used to it you can blister which may not work out too well if you keep going, also the slope, especially near the water, can put a bit of an uneven stress on the body, particularly the ITB.
Dude, Was all P’s and C until the speedo remark. Ruined the entire experience.
My preciousssss… we’re baaaaack…
Great responses! Looks like its a 50/50 for shoes or not. Destin is supposedly known for its “sugar” sand so I’d like to try sans shoes. Oh yeah, its on the gulf coast near Panama City (IMFL).
Yup, that was enough of the midwest for another year (indy for the F1 GP), back to my beach 
.
I’m this close to PM’ing you some gratuitous speedo pics just to spite you.
I did some running last month on the beach in South Padre (TX). First time without shoes and got a couple blisters, went to shoes after that. It was a great change of scenery from my usual runs. And it will definitely give your calves a workout…
I used to run the beaches down by San Diego and Coronado, and I always wore shoes or boots, but if you are pretty comfortable with the cleanliness of the beaches, barefoot is ok. Just be careful because your feet will end up cut up a little from the sand and shells. As for the sand, if you want to continue a current running program, stay in the harder packed wet sand. If you want to mix it up, run in the softer sand, but be ready to burn the hell out of your calves and quads. The soft sand is better for sprints and interval stuff than for long runs.
Have fun.
Barefoot beach running, soft or hardpak, is like going to the weight room for the first time after a layoff. You will get a little sore, since you are using different muscles. The short distances you are doing probably won’t hurt you, and after a few workouts the soreness will work itself through. I did a lot of miles barefoot, and I highly recommend it. It also toughens up your feet, and it’s cool to be able to run through the shallow water without soggy, heavy shoes…Just picture that last scene of that running movie, about the sprinters in the early 1900’s…(just remembered, Chariots of Fire)
I always try and do my mning run on the beach and evening run on the road when I’m on holiday.
I go to Phuket,Thailand twice a year and often stay at Bang Tao Bay where Laguna Phuket is held.
The bay there is about 5-6km’s end to end and perfectly runnable. As previously stated by another poster , swimming , running swimming along the way is a great workout and lots of fun. I usually brink a small sandwhich bag rolled up where I will bring some small change so I can by a drink or 2 when I get thirsty.
Great for the tan btw
Last point…I’m going again on Saturday mning !
I run barefoot on the beach at least once, usually twice, a week here in Fl. The hardpacked is preferred, plus youre right next to the water so you can jump in the water, cool off and then continue your run. My advice is to be quick on your feet because youll land on some rocks/shells that you will not want to be putting a lot of weight on(think soft landing). Other than that have fun, take it easy and listen to your body as it does work your feet and calves a little more.
no barefoot. no uneven surface. want to get injured, ignore aht i just said