During the vacations or those days when the weather starts to get warmer, training on the beach has emerged as one of the favorite options for people who want to stay somewhat active during this period spent away from home. However, something that seems so simple and common can carry certain risks if not done correctly. That is why, to avoid mistakes and injuries, personal trainer José Ruiz has taken on explaining in an interview for THE OBJECTIVE the advantages and dangers of training on sand.
Is it really that beneficial or can we injure ourselves without realizing it?
At first glance, the beach seems like the perfect place to walk or jog a bit outdoors and break away from the sedentary routine that vacation time often brings. For many people, simply increasing daily steps during holidays already represents a major step forward for health. Yet there is a need for some caution, because the terrain dramatically changes how our body works: “Walking or running along the shoreline can be very beneficial, but it isn’t always as harmless as we might think.”
The main reason is that the sand is not a stable surface. When you walk or run on it, especially if it is soft or sloped, the muscles of the foot, ankles, knees, and hip must work harder to maintain balance. And while it’s true that this can be positive since sand reduces the direct impact on joints, making our whole body exert a greater effort involuntarily to avoid falling can be detrimental if not done in moderation.
It’s not the same to train a little as trying to recover everything at once
One of the biggest mistakes we make in summer is attempting to recover in one go all the time we’ve spent without exercising during the year. Going from sitting for most of the day to walking or running long distances along the beach ends up stressing the muscles and joints. As the specialist notes: “In Málagaentrena we see this pattern a lot: people who don’t move much during the year and on vacation want to compensate everything at once. The body simply doesn’t work that way. The body needs progressive adaptation.”
When someone who isn’t used to it tries to push themselves with intense effort barefoot, in the heat, and on an uneven surface, it is very common to experience Pain and strains in areas such as the calves, the sole of the foot, the Achilles tendon, the knees, the hip, and the lower back. In addition, you must be very mindful of the incline of the shore, because walking on a slanted surface means one leg bears more weight and works differently than the other, which can lead to discomfort throughout the body.
Tips for exercising on the beach safely
To reap the benefits of the sea without harming your joints, trainer José Ruiz recommends starting slowly and with great caution. If you’re just beginning, the ideal is to walk on the portion of the sand that is damp and firm, since it provides more stability for the feet. You shouldn’t run barefoot for long if your body isn’t accustomed to it, and it’s best not to undertake very long routes during the first days. A solid strategy is to alternate and mix periods of walking on the sand with stretches along the promenade. Finally, it is essential to listen to your body and pay close attention to how your ankles, calves, and the sole respond after finishing the workout.
Who should be especially careful?
Training on soft sand can be even more challenging and demanding for certain people. Those who are overweight, suffer from plantar fasciitis, have advanced osteoarthritis, knee problems, or previous injuries should avoid soft and irregular terrains, opting instead for firmer sand or the seaside promenade.
