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Dreaming of the Beach

Tips for Running on Sand

With all of the snow and ice we’ve had lately, it is really making me wish I was at the beach. What I wouldn’t give to be soaking up the Florida sun, running across the beach in a state of pure bliss like they do in the movies.

Now that I think about it, the way people are portrayed running on the beach is unrealistic and very likely to leave you injured.

If you are living out your beach dreams right now, let me give you some tips to keep your feet healthy while running.


Warming up your body before any exercise is essential. You must prepare your body for the intensity of the activities to be performed. One of the best ways to do this is through dynamic stretching.

Dynamic stretching actively tightens your muscles and moves your joints through their full range of motion, which in turn will increase your muscle temperature and decrease muscle stiffness. This will allow your body to be able to handle strenuous activity with a reduced risk of injury. Some examples of dynamic stretching include:

  • Lunges
  • Arm circles
  • Shoulder twist
  • Side shuffle
  • High knees

This is by no means an exhaustive list, but it is a good place to start!

Don’t Go Barefoot

Almost every movie where I’ve seen has the main character running across the beach barefoot. Running barefoot is an absolute no-no. Some people think that it is okay to run on the beach when in reality, running on the beach barefoot can leave you with various injuries. Think about it: you are running on uneven terrain because sand shifts underneath your feet. Without the proper support, you are at risk for spraining your ankle, developing tendonitis or plantar fasciitis. So, instead of an injury ruining your beach trip, just wear tennis shoes if you are going for a run or even just a long walk. Trust me. Just having a pair of Brooks, Asicsor New Balance will go a long way in giving your foot the proper support it needs.

Even if you are not running on the beach, you should not go barefoot. I know that the feeling of sand in between your toes is amazing, but you can still injure yourself if you’re not careful. Let me start by stating the obvious: the beach is hot, which means that the sand is also hot. If you have neuropathy, you may not be able to feel how hot the sand is and burn your feet. Or you can potentially step on a sharp object such as a seashell or a piece of glass. Ouch! To avoid this, wear a simple pair of flip-flops while lounging on the beach. They will protect the bottom of your feet while still allowing you to feel the sand in between your toes.

Run during low tide

Try running during a low tide and close to the water. The sand next to the water during a low tide will be damp and creates a harder, more even surface to run on. This will help decrease the likelihood of an injury and will be easier to run on than dry sand.

If you happen to injure yourself during your beach trip, don’t hesitate to schedule an appointment with us online or call/text .