With the warmer weather, holidays and weekends at the seaside are becoming more and more frequent, and runners are taking advantage of this opportunity to train in a different environment from the city.
However, changes in schedules, habits, climate and – above all – running surfaces can increase the risk of injury.
In this second article in our series dedicated to running in different environments – city , seaside and mountains – we will explore the benefits and risks associated with running in a marine environment together with Dario Domeniconi , physiotherapist at Fisiorunning.net , specialized in the prevention and rehabilitation of running injuries.
From the dangers of the sand to strategies to avoid overloads and injuries, through the best surfaces on which to train: here's how to transform your seaside holidays into a ' an opportunity to improve physical fitness and motor awareness.
The risks of accidents at sea
The shoreline may seem like a runner's paradise. And in some ways, it is. But a lack of practice on this type of terrain and excessive use — in terms of time or intensity — can be harmful.
Running on sand puts more stress on tendons and joints, increasing the risk of tendinitis (Achilles, patellar, tensor fascia latae), sprains (ankle, knee), overload (tibial periosteum, menisci), and foot problems such as plantar fasciitis and stress fractures.
The biomechanics of sand running
Running on the beach increases ground contact time, cadence, and degrees of hip and knee flexion, and particularly strains the hamstrings, quadriceps, and tensor fascia latae. It also stimulates the systems that control coordination and balance by lowering the center of gravity.
If on the one hand the ' impact is reduced, from ' other energy and muscle expenditure increases up to 1.6 times compared to running on ' asphalt, at the same speed . This makes it an effective workout, but only if approached gradually , respecting the tissue adaptation times to the load.
Furthermore, running on the shore must be distinguished from running on dry sand. The last one is more tiring, but ideal for strengthening exercises, plyometrics and proprioception.
General advice
• Run during the cooler hours, keeping them, if possible, similar to those in the city .
• Since you're on vacation, don't suddenly increase your training loads, but take advantage of the opportunity to do cross-training, flexibility and strength training.
• Never skip warming up, even if it's hot. In this case, include exercises to improve foot reactivity and gait patterns that stimulate the structural systems to function better .
• Reverse your direction of travel frequently. Running long, asymmetrical, inclined stretches alters running biomechanics and overloads one side.
• Avoid running barefoot on sand (due to burns, abrasions, and high, uncushioned impacts). Use older shoes for running on hard-packed sand. Sand and salt cause significant wear and tear on shoes.
Training at the seaside
The coast offers different surfaces, ideal for functional and varied training:
• With calm seas, in the morning and at low tide, areas of the coast form where the water is 5-10 cm deep . Here we can do reactivity exercises , running and stretching, where we are forced to raise our knees and feet more.
• The constantly wet shoreline offers very cushioned support but reduces the exit thrust.
• The beach, moistened but not continuously wet by the sea, behaves like a soft dirt road.
• Finally, dry sand requires a very high muscular effort, perfect for strengthening.
Using these surfaces gradually, according to an increasing order of fatigue and intensity , allows for complete strengthening and stimulates the balance and coordination systems in ever-changing support conditions.
Conclusion: train as best you can, even at the seaside.
Running by the sea can be an extraordinary opportunity to improve strength, coordination, and fitness... as long as you respect the timing, surface, and load. Listen to your body, vary the stimuli, and take care of your muscles before and after training .
To support you at every stage, SPORTLAB Milano has created specific products designed for those who practice outdoor sports , even in summer:
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🟠 WARMUP CREAM : ideal before running, it helps prepare the muscles and improve reactivity, even in the coolest hours of the morning.
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🔵 COOLDOWN CREAM : after training, it promotes recovery and reduces the risk of overload and muscle stiffness.
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🟡 ACTIVE SUN 50+ : high-performance sun protection, resistant to sweat and sand, perfect for running safely in the sun.
👉 Discover the new SPORTLAB Starter Kit , designed for those who want to try all three products in a practical, travel-friendly format.
Train wherever you want, with awareness and with the right support .