Training at the beach burns 30 percent more calories than to do it on asphalt, due to the resistance that its surface provides. In addition, not only is it less harmful to the feet, but contact with the sand promotes the healing of corns. So don't miss out on the opportunity to walk or run on the sand every time you visit the beach this summer.
To run on the beach it is best to go barefootAs the toes grip the ground, the feet and calves are strengthened. However, care must be taken when dealing with uneven surfaces. Choose the flattest surface possible to avoid sprains, cuts and injuries.
Start the march walking on the wet sand to give muscles time to adjust. Alternate brisk walking with running until you feel ready to move onto the dry sand. Run 2 or 3 minutes on it and come back near the water to recover. Continue like this for 15-20 minutes until your body adjusts to the soft sand.
Don't wait or try to reach your usual pace. Obviously, training on the beach is much more difficult than on the asphalt or a treadmill, so your speed will be lower. You have to accept it, but in return, and this is very important, you will accumulate more strength and endurance than with the other methods. You will sculpt your legs and your buttocks in stone if you are constant.
Protecting yourself from UV rays and hydrating properly should be the top priority when you go for a run outside. Always carry plenty of water with you and use sunscreen. If you are prone to burns, wear a long-sleeved shirt, hat, and sunglasses as an extra barrier against the sun.