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To run or not to run on the beach - That’s a summer question!
By Christina | January 12, 2009
Running is a fitness activity many people partake in and as the summer nears, running along the shore becomes more popular. A common misconception is that running on the beach is better for your knees and hips that running along on the pavement. In actuality, running on the sand puts more strain on your muscles and joints.
According to Michael Ciccotti, M.D., chief of the Sports Medicine Center, Rothman Institute at Thomas Jefferson University Hospital, and head team physician for the Philadelphia Phillies, Philadelphia Marathon and Philadelphia Distance Run, running is extremely common and often not performed correctly. Add to the imperfection an imperfect surface, like the sand and you add to the risk of injury.
The beach surface can range from smooth to flat, from extremely soft to hard and the slope often changes dramatically as it approaches the water. Running on a slope is especially hazardous.
Running on an irregular surface like sand increases the likelihood that there will be an injury to the feet, ankles, knees and hips. If you are looking for the ideal surface to run on, it should be a relatively flat, smooth, resilient and reasonably soft surface such as a track or jogging trail.
Don’t give up on running on the beach, just be extra careful to remain free of injury. Here are a few tips to help you stay healthy:
1) Select adequate footwear for the activity. Running shoes should provide shock absorption, motion control and stability. If you run up to 10 miles per week, consider buying new shoes after 9-12 months of use. I think every six months is even better.
2) Start slowly. Be careful to increase the duration and speed of your run at a safe pace. If you are new to running and on vacation, take your time - don’t go all out the first day. This will result in soreness and potential injury that could ruin your vacation!
3) Stretch before and after you run. Be sure however that you are stretching after you are warmed up. Stretching a cold muscle is not recommended.
4) Be aware of the environmental factors. You may be away from home, in a region you are not accustomed to and forget to hydrate or take it easy. Also, be aware of the fact that you may not know the terrain. Look for drop offs, holes, inclines and traffic.
Check with your doctor before you start any new program of exercise!
Topics: General |
