Running on the Beach: Tips for Beginners

As you approach the shoreline, the rhythmic sound of waves crashing against the beach washes over you like a gentle lullaby. There’s something inherently calming about this natural soundtrack, a remedy for the hectic pace of urban life.

Smooth strips of pristine sand, azure waters stretching as far as the eye can see, and captivating coastal landscapes that change with the tides — there are few places in this world that spark as much joy as the seaside. It’s a wondrous realm where the shimmering sea hugs the shore and the natural world meets human curiosity.

Exuding a sense of freedom and fun, beaches offer a remarkable range of experiences that appeal to young and old alike, each one more exciting than the next. Whether it’s going for a refreshing morning swim, basking in the afternoon sun, or enjoying a relaxing walk as the sun sinks into the horizon, there’s always something here to suit you.

But no activity combines sun, sand, and sports quite like running on the beach. With the warm sand under your feet and the salt-scented breeze in your hair, breaking a sweat has never been so pleasant. Read on to find out all about it!

Why choose beach running as a beginner

Whether you’re a keen calorie watcher or a staunch couch potato, there’s plenty of reasons to give beach running a try. 

Chiefly, the sand offers a softer and more forgiving surface compared to concrete or pavement. This reduces the stress on your joints and minimises the risk of injury, which is especially important for those new to the sport. Running on the beach also engages different muscle groups, helping beginners gradually build strength, endurance, and overall fitness.

Preparing for beach runs

For those of you looking for tips on how to run on the beach, you’ve come to the right place. From prep to post-run recovery, you’ll find everything you need below.

What to wear and bring

For beach running, it’s best to wear moisture-wicking clothing: lightweight shorts or leggings and a sweatproof top. When it comes to footwear, the best shoes for running on the beach are supportive, sand-resistant, and breathable. Of course, a hat, sunglasses, and sunscreen are a must.

Technique matters

It might seem straightforward at first glance, but adapting to soft, uneven sand does require proper technique. While running on the beach, point your feet down and scrunch your toes, then lift your knees to overcome resistance. Shorten your stride to maintain balance and engage your core for a good workout. Landing softly on the balls of your feet will help absorb shock and prevent injury.

Start slow and build stamina

Sand can be more challenging than other types of terrain, so try to keep a moderate pace and avoid overexertion. As you get used to it, gradually increase distance and intensity to build stamina and strength. You can also incorporate intervals or hill sprints to boost your endurance.

Stay hydrated

Regular water intake is crucial for beach running because it prevents dehydration, which can lead to muscle cramps and fainting. The combination of physical effort, high temperatures, and increased fluid loss through sweating makes proper hydration essential for an enjoyable and safe time in the sun.

Listen to your body

No matter how enthusiastic you are or how beautiful your surroundings — especially when camping in a gorgeous place like Croatia — you shouldn’t let yourself get carried away. Always listen to your body and give it enough time to adapt to the terrain, temperature, and humidity. And if running on the beach barefoot feels good, by all means, treat yourself! Just make sure it’s safe to do so first.

Post-run recovery

After beach running, it’s important to focus on recovery. Rehydrate with water and electrolytes to replace lost fluids and minerals, then stretch to improve flexibility and reduce soreness. Maybe throw in a protein-rich snack or two for muscle repair. After that, it’s all about resting — and no better place to do it than the scenic paradise of the island of Pag.

Enjoy the journey

So, is beach running good for you? You bet it is! Once you’ve reached the finish line and cooled off with a relaxing swim in the sea, your muscles will be singing with joy. There are so many interesting activities to do when camping at the seaside, but nothing beats a good old-fashioned jog.

Eager to put on your beach running shoes and work up a good sweat? Great! Now all that’s left is to find the perfect location for you. When it comes to combining sports and spectacular sights, look no further than Camping Village Šimuni, a serene oasis nestled on the Adriatic coast. To start planning your adventure now, simply reach out to us through our contact form and make the first step to experiencing the wonders of Pag.