Pros and Cons of Beach Running

Thinking about testing out the beach for your next run? It’s definitely worth a shot! On a sunny morning, beaches can be one of the most beautiful and calming places to go for a run. And if you find the right one, you might have access to an endless expanse of flat sand. Beach running will challenge you more than a concrete or gravel path would - so prepare yourself for a strenuous workout! And if you’re on a tropical holiday, there will be plenty of beaches at your disposal.  

If you’ve never tried the beach out as a running surface then take a look at these pros and cons to make an informed decision.



1. Burn More Calories

It’s not a lie! You can actually burn approximately 30% more calories running on the beach than you can on harder surfaces. This is because your feet will sink down into the sand and create resistance while you’re running. Not to mention, there tend to be stronger winds down by the beach that build up even more resistance while running.


2. No Traffic, No Cars

Running through cities and streets can be tough because you are constantly dodging cars, bicycles and people while crossing the road or running on the sidewalk. Running on the beach eliminates all of these obstacles. And if you go early in the morning, there will be very few people to look out for - you’ll have the beach all to yourself.


3. Cool Off In The Water

The ocean is right there! At the end of your run, all you need to do is take of your runners and go for a post-run swim.


4. Build Ankle Strength

If you choose to run barefoot, beach running can be very beneficial for strengthening your ankle muscles and preventing injuries. Twisting or spraining your ankle is a very common running injury, but it is almost impossible to sustain that injury while running on a soft-packed surface.



1. Sand, Lots of Sand

If you choose to run along the beach in running shoes, you will most likely have to wipe the sand out of the inside of your socks and shoes afterwards. No matter how careful you are, it’s virtually impossible to have clean runners after a beach run. Just make sure to clean them up after, so your runners are ready for the gym the next day!


2. Sunburns

When you’re running along a beach, the sun will reflect off the water, multiplying its strength. This means you are much more likely to burn running along the beach than you would be trail running or running through the city. As long as you remember sunscreen, you should be good to go!


3. Slower Times

As we mentioned above, you burn 30% more calories running on the beach because it’s tougher and takes longer to cover the same distance. When headed out for a beach run, it’s important to keep your expectations lower because you may not be able to cover your usual distance.


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