Sand is a tricky surface.
—you’re going to work muscles you’re not used to working. In particular, “smaller muscles, like the little muscles in the foot and ankle complex, and those in and around the hips and spine,” Bayha says. Whenever you work your muscles in a different way than you’re typically used to, chances are you’ll end up feeling pretty sore after. “You may feel a different type of soreness than you do if you typically lift heavy loads [in a gym]. You might feel tension in your tissues,” Bayha adds.
“If someone has any stability issues, like a history of ankle sprains or an ACL or meniscus injury, they need to be much more cautious,” says Bayha. That doesn’t mean they can never exercise on sand, she adds, but it does mean they need to be more cautious. If this sounds like you, check in with your doctor or physical therapist before jumping into a workout on the beach.
If you want to run on the beach, start with 50 percent of your usual duration or distance and go really slow. If you’re feeling good, slowly get faster, Barchi says, but make sure to not overdo it.
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