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п»їThe best tips for running on the beach safely and effectively
Running or running is an excellent activity to burn calories and get fit, and in summer a good option to stay active and tan is to run on the beach. Therefore, we leave the best tips to perform it safely and effectively.
Running barefoot on the seashore can be very pleasant and relaxing, but it will also be a totally different experience to run in the middle of the city or on the gym belt. Therefore, depending on your previous career practices, we recommend the following tips:
Don't always run barefoot
Running barefoot in the wet sand of the seashore implies running without any cushioning, something that many of us are not accustomed to and that is why we can experience discomfort or even injury to the feet.
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Also, without cushioning the impact on the joints can be greater. Therefore, if we are not used to running barefoot or with shoes with little cushioning, it is best not to abuse this practice.
We can alternate race days in the wet sand during which the workouts are of short duration, with training on asphalt or on the mainland with the usual footwear we use.
Always use sunscreen
While we seek to tan and that our skin receives sunlight to synthesize vitamin D, we should never train on the beach without protection.
That is, it is essential that about 30 minutes before starting to run or go out to train we apply a sunscreen cream appropriate to our skin type, and if we spend more than two hours running or get too wet, it is important to repeat the application to have adequate protection.
Also, we must not forget that the eyes can also suffer sunburn and then, when running on the beach we must wear glasses with UVA filter of adequate quality.
Avoid the hours of increased solar radiation and low tide
To find the most stable terrain, the ideal is to run through wet sand, when the tide is low, which coincides many times with the hours of greatest solar radiation of the day, in the morning.
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Thus, we avoid exposing ourselves at times where the sun is extremely dangerous and very hot, and at the same time we ensure a better surface to run and enjoy training on the beach.
Do not neglect your hydration
The humidity and heat of the beach, although we train early in the day, can be detrimental to the hydration of the body, favoring the loss of water through sweat and thus, poor performance.
So, it is very important that we hydrate before, during and after the race training, being almost always sufficient with the intake of fresh water.
Adjust your training to the beach
As we have said, with the heat, humidity and the most unstable terrain that represents the sand of the beach, our performance may fall or rather, the training will be more intense and exhausting.
So, it is advisable to adjust our run to the beach or our personal experience, and it may be necessary to reduce the running time or decrease the speed.
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It is always important to be attentive to our sensations and what our body demands, because maybe after a few days of adaptation and acclimatization we can run at the same pace as in the city or for the same time, only that at first the beach can be very different from What we are used to.
You know, if you want to run on the beach, these are the best tips to do it safely and effectively.
Image | Pixabay and iStock

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