Not just is a walk on the beach an enjoyable method to spend time outdoors, but the extra resistance from the sand can help you burn more calories compared come harder surfaces. It’s likewise a an excellent way to improve her endurance and strength. Yet while the ocean breeze, bright sunshine and beautiful views make it fine worth the extra effort, you’ll need to take a couple of additional precautions to adapt to the less stable terrain.

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Here, seven tips to help you remain injury-free and also get the many from your next beach walking workout:


Walking in loosened sand causes your feet to sink, forcing you to expend a significant amount of energy to lift her foot v each step. Due to the fact that of this, maintaining a similar pace come what you’re provided to on the roadway isn’t possible. To stop tiring too quickly or overexerting yourself, make sure you pace yourself. Begin your workout in ~ a slow pace you know you deserve to maintain because that the term of her walk. If you’re emotion good, you can always speed up throughout the second fifty percent for a negative split. A good way to track your speed regardless that terrain is to usage an application like MapMyRun along through a heart price monitor. If your heart rate begins come rise outside of the region you usually walk in you’ll recognize you should slow down.


Like interval training or various other high-intensity workouts, you’ll desire to avoid doing also much. Limit her beach wade workouts to 1–2 times per week and an are these workouts a couple of days personally to provide your human body a chance to recover between sessions. It’s likewise a good idea come decrease the total distance or expression of the workout rather of difficult to the same setup you usage for your roadway or treadmill walks. Once your muscles and tendons it is adapted to the activity, girlfriend may be able to increase the term or add an extra day into your schedule.


When most civilization think the walking follow me the beach, being barefoot is the photo that pertains to mind. However, go in the sand for long distances without shoes could not be such a good idea. Warm sand, glass and also sea shells are simply a few of the obstacles that can potentially reason an injury. Also, take into consideration that being barefoot because that the entire walk puts an ext tension on your tendons and provides less as whole support to her joints, i m sorry is why a pair of good wade shoes can help you covering a better distance.

If you will do still choose to feel the sand between your toes, you have the right to take off her shoes during the latter component of her walk. In limited amounts, go barefoot in the sand can assist build toughness in her feet and also ankles while improving balance.


Walking in loosened sand offers you the ideal workout, however doing it for lengthy periods the time deserve to be difficult on the body. Rather of sticking to the back component of the beach, mix it up and also head down toward the water wherein the sand is packed and also easier to walk in. This offers your muscles and also tendons a chance to recover, and when she feeling great again girlfriend can constantly head earlier up come the loose sand for another interval. A 50-50 separation is a great rule the thumb, however start the end with an ext time close to the coast if you worried about injury or soreness.


Most beaches will be sloped, which means more strain inserted on one leg than the other, make the potential for a muscle traction or other injury more likely. While walking in both directions can aid balance things, walking in a zig-zag pattern is something girlfriend can try if the slopes are particularly pronounced. Simply walk at an angle up the slope for a couple minutes before angling down the slope for the same distance.


While that takes a little extra effort to monitor tides, heading out during low tide gives you with the most packed sand to walk on. If you opt for high birds instead, you’ll likely be required to walk in the water or spend most of your time in the loosened sand, which will be far an ext difficult. Keep in mind that you don’t have to walk exactly at low birds — one hour or two in one of two people direction should administer you v plenty of packed sand to walk on.


To minimization recovery time and reduce inflammation in the body, follow your beach walk v a sluggish cooldown top top the road. This helps do the washing up lactic acid from your legs and also keeps you from feeling stiff. Once your cooldown is complete, a extending routine for your legs and back can help, too. If you’ve acquired sore knee or one aching earlier later in the day, icing these problem spots for 20 minute can help keep injuries in ~ bay.


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Marc Lindsay

Marc is a freelance writer based in Scottsdale, Arizona. The holds a master’s degree in creating from Portland State University and is a certified physical therapy assistant. One avid cyclist and also runner of end 20 years, Marc contributes to LAVA, Competitor and Phoenix out magazines. He is the previous cycling editor for Active.com.

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