Running on the beach has its virtues and its downside. Tailor the activity to meet your personal needs.
A few times a month, I take my sprints to the beach. Fall and winter mornings are especially quiet in north Malibu, as the tourists have split and only the hardcore surfers remain. Zuma beach provides a breathtaking landscape, particularly when the beastly waves come ‘round.
Regardless, I come for the training, not for the surf. Getting the most out of my sprints is important to me. I want to be certain that I’m not losing much optimizing for the sand over the road. From runnersfeed.com:
According to a study performed by The Journal of Experimental Biology, an athlete running on soft beach sand expends close to one and a half times more energy than an individual running on the road. Vacationers who want to sustain some level of fitness but who also want to decrease their training time while they are on vacation may like the idea of soft sand beach running as an efficient calorie burning workout.
Psffttt. I’m not on vacation, I’m at home. Because I’m able to partake in the activity regularly, I need to know it’s safe to strike the uneven surface with my bony bare feet. Truth be told, I’m not the least bit concerned, but I know that someone out there might be. So here you go:
According to a study called “The Dynamic Loading response of Surfaces Encountered in Beach Running” performed at Griffith University, barefoot running allows pronation to both occur earlier and end later in an athlete’s landing. This applies more pressure on the ankle and knee joints leaving them more susceptible to injury than if an athlete were running on even ground. Athletes who run on soft sand, because the sand allows for increased pronation, experience posterior shin pain (shin splints) more frequently than road runners
I’ve personally never encountered any of these issues. Maybe that’s because I have no calves and therefore my shins have less to support? Just spitballin’. Anyhow, there are studies that suggest otherwise:
A Griffith University (Queensland, Australia) study concluded that landing on soft sand increases the “collision” time, or the time during which the foot sinks into the sand, and therefore reduces the overall stress of pounding on the lower extremities.
These Aussies like their contradictory studies, huh? I’m good with balance. Plus, y’all know I’m not an endurance guy. I’m hitting quick bursts and am not quite as concerned with pounding. I’m more focused on muscular development and the maintenance of lean tissue. The more recruitment of fibers, the better:
The increase in collision time on soft sand also indicates that sand has less rebound than pavement, which forces the quadriceps, hip flexors and gluteus muscles to all engage more than they do on a normal run.
Now that’s what I’m talking about. Looks like you’re going to need take the very scary step of deciding for yourself. Will you brave the beach and take the shin splint risk? Will you see the upside of potential muscular development? Is the scenery the deciding factor? Let me know your thoughts in the comments section.
Don’t come all at once. I like my beach quiet.
Kap
Wendi says
Running a 5k in two weeks on the beach! Besides it being October in Maine…brrr, shin issues concern me!!!
Gabe Kapler says
Wow, 5K on the beach? Whoa. That is nutty. Please let us know how it goes. Thanks, Wendi.
Chester says
The only time in my life when I ran regularly was when I lived at the beach. Jogs and runs were great for tone. Windsprints especially kicked my ass big time. I loved ’em. I hated ’em.
The only drawback I found on beach running had to do with running near the waterline, which — visualize what I am talking about — on many beaches is not level, therefore running on a slant from right to left or from left to right. I found it necessary to subtly compensate with my form so as to prevent kinks and injury. Definitely helped to keep the abs/core engaged when running on this uneven surface.
Shin splints have only been an issue with me on pavement. Overall, the smoother my running form has been, the less likely I develop shin splints. I guess with any exercise a person needs to find the proper form that works for them.
p.s. Zuma is possibly the best beach in L.A. area. But don’t tell anybody.
Gabe Kapler says
Thanks for the well thought out comment, Chester.
Mike Z says
Your timing couldn’t be better, Kap! I’m going to be doing some field research on this post on the beaches of Sanibel Island next week. It’ll be a nice break from my usual roadwork if nothing else. Thanks!
Gabe Kapler says
Keep us posted, Mike. Much appreciated.
Richie Ernst says
I ran in a 4 mile race today, that was 3 miles up a mountain and 1 mile down. It wupped my butt. Finished in 18th place in 51 minutes. Never experienced a race like this. Living here in NJ I am closer to PA then the beach, but definitely will give it a try. Oh Kap, my calves wereon fire!! Run a mountain & they will grow!!
Gabe Kapler says
Thatta boy, Richie.
Kevin McNeil. says
I do my sprints on a dirt hill on the UCSD campus. Have a pile of rocks that mark the start and a tree that marks the finish. The uneven surface provides great stimulation for the proprioceptors. Have to use a stick in the dirt to mark the reps. Let’s see was that 5 or is the next one 5….hmmm.
Chris says
I’ll always remember this Robert Edwards injury during the ’99 Rookie Beach Bowl. http://www.youtube.com/watch?v=rXIIW1Bs52M
Gabe Kapler says
Taking it back, brother. Nice.
DC says
Hey Kap!
First-off; great job commentating during the playoffs this season!
I grew-up a waterman, swimming, surfing, body-surfing, playing water polo, etc. my entire life. Playing baseball and hockey taught me about my bad knees, but staying close to the water has strengthened them.
Running kills my knees, so I don’t do much of it. As a lifeguard, I learned about run-swim-runs on the beach. We would run between Lifeguard towers/chairs, then swim the bouys.
I still do these RSR’s during the summer months, and take the running VERY slow so that I don’t mis-step into an injury. I’ve found that soft-sand jogging builds-up my calves pretty quickly.
Gabe Kapler says
Very much appreciate your insight, DC. Stop in and see us again.
Steve says
Great topic Kap! Everytime I’ve trained on the beach I have had some knee and/or ankle pain the next day or two but I believe it was worth it. I would definitely notice better ankle stability in my catcher’s squat.
Like you already said, every once in a while it’s great to change it up and head to the beach!
And please Kap…we know you have shredded athletic mass calves…no need to be modest.
#ThoughtsBecomeThings
#MassUp
Gabe Kapler says
Dig it, brother. See you tomorrow.
Brendan says
Make sure you are running on a flat plane, however…or if you are not, make sure you run on the slope of the beach equally on the way to and from. If you do not, you will shorten the QLs and cause more pressure on the unilateral SI joints and lumbosacral facet joints…it’s simple biomechanics.
Gabe Kapler says
Boom. Brendan dropping knowledge.
Joel Sproul says
I’m a day last here, but have to agree with2 posters first –
– As Steve said,, you have insane calves – don’t speak ill of htem.
– As DC said, great job on FS1 Sat night. That JABO broadcast is ahead of it’s time (as were you with that HBP demo) and I hope there are many more!
As for beach running, the one time I was really consistent with it was 20 years ago while I was studying for the Bar Exam. Almost every evening that summer I drove 20 minutes to Pine Point Beach and ran approximately 2 miles on the beach at sunset. It was incredible and maybe the only thing that kept me sane during that time. I miss that. Now that I’m back along the coast, maybe I can do it again next summer.
– Joel
Kyle G. says
I’ve always loved beach sprints and heard they are much better for speed development… I’ve never been affected by shin splints doing them either.