29
REMEMBER LANDMARKS
AND WHERE YOU STARTED.
ALL THOSE TOWELS CAN
LOOK THE SAME.3 Beach Workouts
Sometimes, even on vacation, it
helps to have a specifi c workout.
Here are three ideas to make it fun:HILL SPRINTS
Find a sand dune you can run up (note that
some dunes are protected, so make sure you’re
allowed on it). Start with four 10-second
bursts, and gradually build up to 10 of them.
These short bursts uphill can build power and
strength, says Honerkamp.STRIDES
Many runners will do light strides barefoot
or on the grass for those same foot-muscle
benefi ts. You can get that, plus the speed
bonus, with 5–10 strides on the beach after
your regular workout. Build your speed and
intensity over 40–100 meters and then slowly
decelerate. Give yourself time to recover
before repeating (either by standing, walking
or jogging).EASE INTO IT
If you’re more prone to injury or running in
sand is very new to you, the fi rst day, take a
walk. The second day, just run 10 minutes, or
walk one way and jog back. Then a few days
later, run 10 minutes out and 10 minutes back.
Easy running will build up your calf muscles
and endurance.CM0817_FEAT_BEACHRUNNING.indd 29 7/12/17 2:34 PM