27
HOW TO GET
STARTED
Mason actually advises people to
simply walk on the beach their fi rst
day to get used to the sand. When
you’re ready to run (a day or two
later), start easy with just 20 minutes.
If you do 10 minutes out and 10
minutes back, that also helps ensure
you don’t end up running tilted in
just one direction since beaches are
often cambered with the water lower
than the sand berm.
Adames actually cautions against
running on the hard-packed sand
next to the water. It might be easier
to run on, but the sand right next to
the water is often on a tilt or incline.
And running in too much deep, soft
sand too quickly puts more stress on
your calves. It’s a balance.
Slowly work your way up with
beach runs two times per week. If
you’re going to be at the beach for
a month or longer (lucky you!), then
you could work up to an hour of run-
ning, says Honerkamp. But you have
to be cautious because those same
things that can be benefi ts—strength,
speed training and developing mus-
cle stability—can also turn to injuries
if you ramp it up too quickly.
It’s all about adaptation and
adjustment. In the sand, you’ll want
a shorter stride, quicker turnover and
more arm pumping to stay balanced,
says Honerkamp. In order to still
be getting a benefi t and building
ability, you shouldn’t be straining
and should feel relaxed. Once you
get to your goal workout, don’t keep
increasing the length or effort.
“Train, don’t strain,” says Clarke.CM0817_FEAT_BEACHRUNNING.indd 27 7/12/17 2:33 PM