Beach Workout with Sonia
Sun, the sound of waves and a marvelous sandy beach: how can you resist going for a run on vacation? Jogging is the simplest and a great work out to be performed on the sand. Jogging on the beach is perfect for challenging your body. But if you want your training to be effective, you should be aware of the benefits and risks of summer beach workout and the benefits of working out on the sand.
RUNNING ON THE BEACH – BENEFITS
- INCREASES YOUR CALORIE BURN
Running on the beach is a real fat burner! Because the muscle groups involved in running have to work harder than usual, your body requires more energy.
The best thing about this is that your muscles also require more energy post-run in order to recover properly. This means that post-workout, you burn more calories than usual, which is generally known as the afterburn effect.
- IMPROVES YOUR RUNNING TECHNIQUE
Running on sand represents an entirely new training stimulus for your body. The sand is soft and gives way when you push off and it burns off a lot of calories.
- BUILDS YOUR STRENGTH, STABILIZING MUSCLES AND COORDINATION
Compared to running on pavement, jogging on the beach is much harder, but also more effective. The muscles of your feet and legs have to work much harder than usual. Plus, you have to engage the stabilizing muscles of your core to compensate for the uneven surface.
RUNNING ON THE BEACH: RISKS
- STRENGTH OF THE SUN
The cool ocean breeze often leads you to underestimate the impact of the temperature and UV radiation on your body. Therefore, don’t run in the blazing midday sun. Also, make sure to drink plenty of water throughout the day. Wear a hat or a visor when running and don’t forget to apply plenty of sunscreen. The best times for running are generally in the morning or in the evening.
- EXTRA STRAIN ON YOUR FOOT MUSCLES
Naturally, the beach is ideal for barefoot running. But be careful: the muscles of your feet are probably not used to this much strain. Therefore, you should start your run in shoes. Then you can run the last 10 or 15 minutes barefoot if you want to. Stick to the wet sand near the water so your foot doesn’t sink in as far.
- UNUSUAL STRESS ON YOUR MUSCLES
Running on sand works the muscles of your soles, calves and hamstrings. You should do some muscle activation exercises before working out to reduce the risk of injury. Plus, warming up helps you run with proper form right from the beginning. After your workout, you should do some cool-down stretches. Also, a refreshing dip in the ocean is the perfect way to jumpstart your recovery.
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