With the nice weather approaching, you probably really want to go outside to work out. Some of the luckiest among us live near a beach which is the best place to work out under the sun (given that it’s not too hot of course). But working out on the sand can be a bit difficult or strenuous in comparison to other surfaces that you would normally work out on. So, there are a few things that you should know before you start.
Discover our latest podcast
1 – Exercise is harder
Although you may already know, it’s still important to mention. Sand is an unstable surface, meaning it’s more difficult to move around on it than on other surfaces. Given that sand on the beach moves beneath your feet, your body is going to need to use more muscles and tendons to work so you don’t fall. As a result, it’s excellent for working on your proprioception, especially if you’re bare foot, but we wouldn’t recommend doing the same routine you normally do in the gym.
2 – Be careful with your joints
As mentioned above, sand requires balance. The problem is that this can be dangerous for your joints and because of this, lots of knee and ankle sprains are connected to working out on the sand. Contrary to a hard surface, sand absorbs shock better, but it puts additional stress on the way your bones move.
3 – Start slowly so you can get used to it
Given what has already been explained, it’s logical that this third point be about adapting. Start your workout slowly and lightly, focusing on warming up your joints. Increase your rhythm bit by bit, as well as increasing the duration of your workouts as you go. If you want to work out bare foot, feel free to, but make sure to work up to it as well so that your body gets used to it while not wearing shoes.
4 – Be sure about where you work out
Unfortunately, human beings very often leave traces of where they’ve been everywhere. So, make sure you take a quick glance around where you’re planning to exercise before you start. A sharp object or a badly placed patch of stones could render your efforts useless. Sand can also burn your skin because of the friction, it’s normal, but if you start bleeding, then there’s a problem.
5 – Avoid running on the coastline bank
Quite often, beaches descend. There is quite a flat area where the sand is dry and a flat area where the sand is soaking and hard. Between the two, there is very often a slope, with damp and often soft sand. Avoid running on this part of the beach because if you run on your side, your hips will take a lot of the impact and stress. Similarly, this is often the area where seaweed, shells and other things from the sea and the waves end up.
