The benefits of running on the beach include the improvement of the respiratory capacity and conditioning heart. Other benefits are:
- Lose weightbecause every time you lose about 500 calories;
- Thicken the legs, especially when the race is done in soft sand;
- Fight celluliteof the thighs and glutes because it requires too much of this musculature;
- Improve the balanceand the perception of the own body, with lower overhead in the joints;
- Strengthen the immune system, leaving the body strong against micro-organisms;
- Improve mood because it releases endorphins into the bloodstream and the contact with nature decreases stress.
Running in soft sand requires more effort to take the walk to the sand and to keep the pace, so this is a modality that is not indicated for sedentary and requires some care. Some situations that can happen is to twist the foot or feel a sharp pain on the side of the abdomen, popularly known as the “pain of ass”.
Care to run on the beach
Some care important must have to run on the sand of the beach are:
- Running in the early morning or late afternoon, when the temperature is cooler;
- Wear good shoes that absorb the impact and that it is malleable (to run on hard sand);
- Take a bottle of water or an isotonic drink to replace the fluids and minerals lost in the sweat;
- To pass sunscreen on all areas exposed to the sun, to avoid skin injury;
- Use a hat or cap and sunglasses to protect your face and eyes.
One other caution that also can’t be overlooked is to always use a frequency counter to observe the behavior of the heart, creating a physical fitness and also to achieve weight loss.
Instead of being sedentary
Those who want to leave the sedentary should start slowly. The ideal is to start with walking on the asphalt and go by pressing the step gradually. After a few weeks, you can already start running, but slowly, and, as the race is becoming increasingly easy, you can exit the asphalt to sand from the beach.
How to start running on the beach
To start running on the beach is more advised, in the first few weeks, running closer to the water, where the sand is more hard, but having attention to the slope of the terrain. The more you plan, the better. In the follow-up to the exercise, you can go running in the soft sand, but this requires care. It is important to focus the attention in the race because, as the soft sand is more irregular, the risk of twisting the foot and cause lesions in the hip and in the lumbar spine is increased.
The race time depends on the objective and the time availability of the individual. When the goal is to lose weight because it is with the weight above normal, the race must have at least 20 minutes, being the first 5 minutes of heating and the final 5 minutes of cool-down. In addition, it is important to do stretching before and after the race. Read more at: 7 tips for running when you’re overweight.