Question about running/walking on the beach..

spootiee

spootiee

New member
Hello all! I have couple of quick questions about running on the beach. I'm going to OCMD with my boyfriend's family for 5 days and I really wanna keep up my workout routine, but not run on that super busy, not-runner-friendly highway.

I understand that I need sneakers for running on the beach or else running barefoot could cause plantar factitious, but will that be it? What about the slope of the shore and where should I run on it? What do you think running on sand will affect the caloric burn or how long I'd be able to run? That's kind of relative, but it's something I'm wondering about. Is there anything else I should know? Thanks :)
 
I'd think a week's time isn't any cause for concern... just enjoy the change of scenery.

How much more calories will you burn? Who the hell knows... but I'm sure some silly online calculator exists to tell you.

I'd never worry about such things when dealing with a week's time, but that's just me.
 
I'm with Steve on this one - don't worry about the calories or any of that, just enjoy the scenery.

As far as things that are different: I've run on the beach before and here's my advice, fwiw:

Wear your normal running shoes.
Run near the waters edge - the sand is firmer there and you'll be less likely to get sand in your shoes.
Keep in mind that running on sand is different from any other surface - it will shift and you may not be able to run as far or as hard. But it's a killer workout for your calves, thighs, and butt.
If there are dunes or rolling hills, try spending a day walking in the loose shifting sand, rather than running. Do it barefoot. The sand is great for working off calluses on your feet, and the shifting sand and climbing around on the dunes will also be a great workout for your butt and thighs. :)
 
Oooh great advice guys thanks! I'm not too worried about calories or anything, I was mainly in for the physical questions. Great thighs and buns workout? I'm totally game lol.

I was reading on one of many scale posts which you've both been very active in and its making me rethink my priorities. I like stepping on the scale every morning. It kind of puts me in perspective on how I did the day before, along with how I feel physically, mentally and looking in the mirror (not that that'll be a huge difference but it feels like it sometimes). I was worried at first about being away from that scale for 5-7 days time and even flirted with the idea of taking it. Now I think that is a completely ludicrous idea! It's a vacation! Weight will fluctuate and whatever right? Not knowing my weight for an entire week won't completely kill my progress will it?? Why carry that real and metaphoric weight all the way down to the beach? Ludicrous.

Does this sound like a good vacation plan? Just still writing down everything I eat, still make journal entries (offline), work out as I would and try to eat as I would at home, attempting not to deviate from the path? No scales, no worries about calories out, just doing everything?

(I'm sorry if I sound like a right idiot. It's just a new concept for me.. letting the scale go for a week lol..)
 
I think it sounds like a good idea.

I personally weigh myself every morning, but I"m not married to the number. For me it gives me a good guideline of what's going on with my body. I know what kinds of foods cause me to retain water. I know what happens to my body at various times of the month. I know how my body reacts to exercise.

But you know, I don't get freaked either - not unless I see a consistent trend up over a period of weeks. :)

This week I've been away from the scale 'cause the battery died in mine and I just haven't wanted to weigh on another scale. So you know ... my skirt this morning is loose, and I'm thinking that's good enough for me.
 
:) Okay, thanks. I think it'll be a nice learning experience for me, to not be so uptight about a number. Thanks for the reassurance and advice!
 
I shit you not when I say I weigh myself about once every 3 months at this stage in the game.

But that's me.

My take is this: If you *truly* understand what weight is measuring and how all those various metrics vary... if you understand how it's the longer term trends that matter and not the acute fluctuations... and what's more is if your emotions aren't wrangled and controlled by what that number says each day...

Then have at it.

If that's not you though, and honesty is required here, put that thing away.
 
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I agree, I wouldn't worry about working out when you are on vacation. Wouldn't that totally defeat the purpose of it all anyways? lol.

With that said, as a runner and someone who lives across the street from the beach I will say running on the beach is a lot harder then running on a treadmill, track or the street. Make sure you have a good pair of shoes and try to run on the flattest surface of the sand as best as you can. I made the mistake once of continuing to run when the sand started to slope downward and the next few days my ankle felt like it was snapping in half. Not fun!

Running on the beach is a good way to burn calories and it's also very peaceful [assuming it isn't crowded]. I say if you just want to go for a run to try it out then have at it. It's a great workout, but on vacation.... don't even worry about it!
 
There's something to be said about rest... that's a great point you bring up.

People often only think about one side of the training coin. Training is all about imposing a strong enough stress on the body to signal a positive adaptation/change. On the other side of the coin though, you have rest/recovery which is just as important.
 
Kasey23 said:
I agree, I wouldn't worry about working out when you are on vacation. Wouldn't that totally defeat the purpose of it all anyways? lol.

With that said, as a runner and someone who lives across the street from the beach I will say running on the beach is a lot harder then running on a treadmill, track or the street. Make sure you have a good pair of shoes and try to run on the flattest surface of the sand as best as you can. I made the mistake once of continuing to run when the sand started to slope downward and the next few days my ankle felt like it was snapping in half. Not fun!

Running on the beach is a good way to burn calories and it's also very peaceful [assuming it isn't crowded]. I say if you just want to go for a run to try it out then have at it. It's a great workout, but on vacation.... don't even worry about it!
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Thank you for the flat surface advice. I don't want painful ankles for sure. I enjoy working out and if it's on beach with all that new scenery, it feels like a vacation from my road and gym! :) btw lucky lady! you live by the beach?! that sounds great!

Steve said:
There's something to be said about rest... that's a great point you bring up.

People often only think about one side of the training coin. Training is all about imposing a strong enough stress on the body to signal a positive adaptation/change. On the other side of the coin though, you have rest/recovery which is just as important.
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How about if I just run in the morning, then lay out and rest on the beach in the afternoon and sleep like a rock in the evening? I'll definitely remember to rest, no worries.
 
I missed this one, sorry!

Steve said:
I shit you not when I say I weigh myself about once every 3 months at this stage in the game.

But that's me.

My take is this: If you *truly* understand what weight is measuring and how all those various metrics vary... if you understand how it's the longer term trends that matter and not the acute fluctuations... and what's more is if your emotions aren't wrangled and controlled by what that number says each day...

Then have at it.

If that's not you though, and honesty is required here, put that thing away.
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I use an excel spread sheet to track my everyday weight and from a chart of it, I can see the long term slope from there. Yet I'm still guilty for a pound for pound freakout every once in awhile. These are becoming more scarce now that I do know about water retention due to sodium or hormones or binges or bowels. I know its not muscle for sure. I haven't even begun to think about building muscles, just maintaining it.
 
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spootiee said:
How about if I just run in the morning, then lay out and rest on the beach in the afternoon and sleep like a rock in the evening? I'll definitely remember to rest, no worries.
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Haha, I don't really mean that sort of rest. I mean true recovery from the application of stress (exercise, etc).
 
spootiee said:
I missed this one, sorry!



I use an excel spread sheet to track my everyday weight and from a chart of it, I can see the long term slope from there. Yet I'm still guilty for a pound for pound freakout every once in awhile. These are becoming more scarce now that I do know about water retention due to sodium or hormones or binges or bowels. I know its not muscle for sure. I haven't even begun to think about building muscles, just maintaining it.
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If you're lifting weights, there's a chance you're adding muscle.

If you're not, there's a good chance you're losing it.
 
Steve said:
If you're lifting weights, there's a chance you're adding muscle.

If you're not, there's a good chance you're losing it.
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Well then crap! Hahaha, how do you maintain it while trying to lose weight? I've seen this question answered before I think, but I'm still confused.
 
ahaha, how do you maintain it while trying to lose weight?
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Lift weights. Or do body resistance workouts. Or both. :)

When you're burning more calories than you're eating, you don't just burn fat. You also burn lean muscle mass. In order to preserve that mass, you have to work the muscle. You're not (unless you're extremely overweight or extremely out of shape to begin with) going to be able to BUILD muscle while dieting, and you most likely won't be able to stop all of the loss of lean muscle, but you will be able to MINIMIZE lean muscle loss.

So in one way you're right - as long as you're eating in a calorie deficit, you're not going to be able to think about building muscle. :)

But you do need to think about maintaining it. And cardio won't do that - you have to work the muscle to maintain it.
 
Losing lean muscle is spooky business :( something I don't want, and yet (lol the kicker) I don't like strength training... yet. I've been told that everyone needs strength training and read it and heard it, but have ignored it. I think I needed spookered into it lol I'll get on that!
 
And eat adequate protein. Both strongly influence protein metabolism, which in essence, is the heart of muscle maintenance.
 
So if I'm reading the right research I should be eating .37 grams of protein for every pound I weigh, roughly? Like 56g of protein daily? Um.. crap?? That seems like a lot for a person who isn't fond of meat. I like eggs though lol :) that's about 13g of protein right there today!

This has nothing to do with beach running, I apologize to anyone that comes across this lol.
 
The RDA for protein is extremely conservative. If you're lifting weights and dieting, you should aim for 1g of protein for every pound of bodyweight - or at least per every pound of your goal bodyweight. Or you can look at it as a factor of the percentage of your calories - for example, I try to get my macros to balance out to 40/35/25, which means I get 40% of my calories from carbs, 35% from protein, and 25% from healthy fat.

When I do that, I get very close to 1g of protein per pound of goal bodyweight: 135g (or so) of protein.

Nutrition is KEY when you're losing weight and working out. And protein will help you feel full for longer as well, so it will help with the cravings and empty feeling that you'd have if you load up on carbs.
 
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