Beach Running Tips

I digress.  Lately I’ve been doing quite a bit of running on the beach.  There are a number of observations I’ve made during my humbling beach running adventures.  The seasoned beach runner will probably scoff at some of the suggestions.  This piece is geared toward the novice or occasional beach runner.  Hopefully it will spare them a little pain and embarrassment.

Beach Running Recommendations

• Run at or near Low Tide.  It is significantly easier to run around Low Tide.  The beach tends to be firmer and flatter at Low Tide.  The Internet is usually a pretty good place to find tide information.  If you have a GPS unit they are usually equipped with tide information. To find more information on tides visit the following site: Tide and Current Predictor.


• Why not run at High Tide?  If you try running at High Tide you are running higher on the beach and usually at an angle.  The sand is also significantly softer and very uneven, making it more difficult to run and easier to hurt yourself. The few times I’ve tried to run at High Tide my knees took a beating.  It took almost four days from one High Tide run to walk without pain.
• If you are going to run longer than an hour, split the Low Tide.  Start 30 minutes before Low Tide and then continue 30 minutes past low tide for an hour. Adjust accordingly.


• Run close to the water and watch the surf lines. If you watch the surf you can choose the firmness of the sand under your feet. Don’t run too close to the surf or you’ll find yourself trying to escape getting wet.


• Wear sneakers and socks while running.  I will admit running shoes and socks might not be the most fashionable. But, I’ve learned through a sprained foot and really bad blisters that socks and sneakers are recommended.  There have been numerous occasions where I’ve passed broken glass, sharp sea shells, and jelly fish.  Somehow stepping on those objects barefoot doesn’t seem appealing. Your sneakers also help in giving your foot better support.

The beach is probably my favorite running surface.  It’s more difficult to run fast but you don’t get as much impact as hard surfaces like pavement.

Running is yet another great way to generate ideas.  Unfortunately it is not the most conducive environment for taking notes.  There are portable voice recorders and small note pads, but I have yet to find anything that is not cumbersome.

If you enjoy running and you’re going someplace with a beach, pack those running shoes.