5 Practical Tips When Running on the Beach

March 27, 2020
The Nai Harn

If you’re fond of running, the idea of going to the beach will leave you with a big question on how to proceed. It’s one matter to run in the usual settings, and it’s another to do it on a beach. For one, the sand can get in your way, and the surface is uneven. Two, the sloshing waves can get into your pair of running shoes as you go along the way. Finally, you have to bear the scorching heat of the sun. That is where the real challenge of running on the beach begins.


Running on the beach is actually a great way for you to get in touch with your body. Knowing that doing this exercise on the sand can burn 30 percent more calories and make you more physically fit should give you enough reasons to do so.


In this article, we will give you five valuable tips to ensure that you won’t hurt yourself while running on the beach:


1. Skip sand running when prone to sprains


Here’s a rule of thumb: if you’re prone to sprains or tendonitis, it’s best for you to skip sand running completely. Don’t insist, as you don’t want to compromise your ankles and end up limping after a run. If you really want to do so, enjoy brisk walking instead. Keep in mind that the beach has unstable surfaces, which can significantly cause you unwanted injuries if you’re not careful. You don’t want to leave the beach with some lingering pains, do you?


2. Start running in firmer sand


As you take off, start by running on much firmer sand for a stable surface. You also should consider galloping at low tide where there is more area of firm sand that’s closer to the water. During high tide, chances are that you will need to run on sand that may sink your feet.


3. Transition to soft sand properly


As far as beach running is concerned, there’s a proper way of transitioning to soft sand. Ensure that you’re dashing on an even surface and not a slant. If you run on a slant surface, it can mess up with your natural alignment. As a result, you won’t be able to sprint properly and may end up tripping.


4. Practice short runs


There’s a level of difficulty in sprinting on the sand, as compared to doing it on a more concrete surface. Your feet and calves will have to work extensively to maintain your stability. So, after a few minutes of running, expect to feel a bit exhausted than usual. For this reason, it’s best to practice short bursts every now and then to give you a chance to rest and recover from the strenuous activity.


5. Take off your shoes in the final run


If you’re running during the final minutes, it’s best to take off your shoes. That way, you can relax your leg muscles from all the hard work they’ve done. In fact, it may be better as well if you run on the sand with no shoes at all.




Sure, the beach is supposed to be a place where you can enjoy swimming, nature-tripping, sightseeing, a relaxing spa, or good food. While you’re at it, however, why not take the experience to another level? Consider beach running and make sure to heed our pieces of the advice outlined above.


The Nai Harn is a premium resort in Phuket that is located right next to the beach where you can enjoy beach running. If you are planning a vacation in the beautiful Phuket, book your stay with us!