Running on the beach varies a bit from cross country or mud running events. It's a good workout because the sand is soft and easy on the joints, like grass, but can be hard work at times in the wetter sand. Mostly the underfoot "give" is less than half an inch.

It's much better in terms of impact on the joints and bones than running on tarmack and concrete. You will however run slower on sand than on grass or road, so don't base your road time on what you can do on the sand. When you do hit the road it will seem easy.

Beach running also pushes your muscles harder. Because the sand is so soft and moves with each step, the muscles have to generate a slightly greater force than running on a hard surface in order to move. There is a slightly higher risk of sprains if the sand is uneven, but overall running on the beach is a good workout.

When you run on the sand you may find running close to the water gives a firmer sand basis. It is also good practise for big races as you quite often have to dodge waves and thus detour from the straight line. If you misjudge a big wave you can get very wet.

Go both ways

Watch out for camber on beach. Don't just run one way along the beach or you'll find the slight incline may impact your stride a bit. Ideally run one way and back the other, to avoid too much stress on one side.

Run in the Water

A relaxed jog along the water's edge is easy. For a slightly greater challenge you can run in the water. Vary the depth to adjust the resistance. You can also adjust the training level with the amount of clothes you wear, especially when they get wet.

Half way through your run, on the far side, take refreshing dip and then run back. Running in wet clothes prepares you for the next race in the rain.