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Couch to 5K
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Running on the beach tips

Hi Everyone, I will be travelling next week and as of now seems the only place to run will be the beach! Now this will be week 8 week for me. Any tips for beach running ? It maybe I can find a treadmill if not.

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Hi Jan, when I did C25k, I was always running on the beach. People used to tell me it was harder but I didn’t know. Later on I did run on dirt, concrete path and road and I find it a touch easier.

My advice would be, check the angle. Depending on the type of beach, you may run lopsided so do the return the same way if you can so your other side gets lopsided 😂 or do like me and look for a nice flat hard beach.

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Hi nhs2015. Thanks so much for your response. Yes that’s a good idea. I always used to walk the beach and not fond of the time of year when it’s lobsided !! So fingers crossed it’s flat. !

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As nhs2015 says, flat..and as dry as possible.

It is tricky, and surprisingly quite hard.. because, as my physio pointed out to me, after a calf injury, there is always a pull, ( suction) on your calves from the sand..even when fairly dry. I had to stay off the beach until fully healed :)

So any calf twinges...change the route:)

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Ok will do !! I know even fast walking on the beach before has given me many muscle aches the next day from using different muscles in the feet and legs. Must admit am quite looking forward to trying.... if the beach is flat !

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Try when the tide is out so you can run the the wet sand than the soft dry sand ...

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Sorry, but that is when the strain on the calves is at its peak !

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Is there no promenade where your going just a thought 💭 😊

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Hi, no there isn’t. I live in Thailand we don’t have proms ! I will see what the beach is like then decide. It maybe there is a gym in the hotel with a treadmill. As the hotel I will be working on is a huge hill !!

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Haha sorry 😂enjoy where ever you run👍

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Run where you can, beach would be nice. If there is a prom be careful, if like many of the spanish proms it is made of those very hard ceramic tiles, this will be very very hard on your knees etc. If there is a tarmac bike path alongside the road use it instead.

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Sand can be a great surface to run on, but can also be a killer........it all depends on the type of sand. Wet sand is firmer than dry, but too wet and it causes suction as Oldfloss says. Grain size also has a major impact on runnability.

Don't plan a 5k along a beach until you have tried a short run first. Probably most important is to check tide times. Those who are not familiar with the sea forget that the water goes in and out and will not be in the same state at the same time on consecutive days.

Enjoy your beach.

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Beach! Beach v dreadmill! Erm, no contest 😁

Go steady and enjoy it 🙂

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Yes I know I am so looking forward to the beach !! Now as a runner and not a fast walker! Hmmmm Sea Air !

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If you can find a section of beach with firm sand and minimal stones and shells, try a short trial run barefoot.

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Ouch barefoot, I imagine that feels like reflexology with some pebbles under !!

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i walk our dogs on our beach and it can be so different depending on the tides, sometimes nice and hard sometimes bloody hard work, just have to judge it when you get there. i'm quite looking forward to running on the beach soon, when i actually look like i can run and not having a heart attack

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Yes I know what you mean re the times of year and different tides etc. I remember this particular beach I am going to in my non running days. Sometimes I could walk the beach in the morning and other times it had to be the evening. I am a morning runner normally so let’s see !!

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