You want to start your beach running on the wet sand. It’s firmer and not as hard to run in. Many runners do an interval type workout on the beach. You can run for a few minutes on the on the harder sand, then switch to the softer sand for a few minutes. Then, back to the harder sand for recovery – and so on. Eventually, once you are used to running in the softer sand, you can run all the time in it.
Don’t worry if you are not running at your usual pace. Running on the sand is more challenging than running on the pavement. So you’ll want to slow down until you get used to running on the beach. Also, try not to run on the slope of the beach. This can cause you to hurt you ankles.
Make sure that you are wearing sunscreen. You’re not going to find any shade trees out there and will be in the direct sunlight for the duration of your run. A sport sunscreen is great since it won’t wash off when you sweat. Also, make sure that you are wearing sunglasses to protect your eyes from the glare of the sun. And, a cap is a must for me. It will help you to protect your eyes and it also help with protection on your face.
Staying properly hydrated is important when you run on the beach. Make sure that you drink water before you head out on your run. You may want to carry water with you or have some money with you so that you can get water during your workout if you are going to be running for over 30 minutes. Many beaches have boardwalks with water fountains where you can get water. Also, make sure that you drink plenty of water when you finish.
Some runners like to run barefoot on the beach. If you do this, you need to watch out for sharp shells or glass that may have washed up on the beach. You also need to start slowly with barefoot running as it is different from running in shoes. Many runners do not like to run barefoot on the hot sand as it bothers their feet. I, personally, recommend wearing shoes for your beach runs.