Everything you need to know about sand running. Where you can run, but the understanding of how to run correctly appears precisely on rough terrain and, especially, in poor external conditions - darkness, rain, fog

When someone runs slowly, they jokingly say that it is like running on sand. And they say this for a reason. Because running on sand is always difficult and slow. The beach may look soft and inviting, but don't let it fool you.

When someone runs slowly, they jokingly say that it is like running on sand. And they say this for a reason. Because running on sand is always difficult and slow.

The beach may look soft and inviting, but don't let it fool you. According to one study, running on sand requires 1.6 times more energy than running on hard surfaces. One reason for this is the extra mechanical work that is required to stabilize the body. In addition, you cannot develop a strong forward momentum when pushing off from such a surface, because the foot sinks into the sand.

You can run faster on the road, but running on asphalt puts more strain on your legs. The situation is completely different when running on soft sand, but you will run slower, since additional stress is placed on your body due to the uneven surface. All those small muscles in your feet and legs will have to work harder when running on the beach.

Where to start running on sand?

On the first day, just walk along the beach to get used to the sand. When you're ready to run (in a day or two), start with an easy 20-minute run. Running 10 minutes in one direction and 10 minutes in the opposite direction will help you avoid the negative effects of running at an incline in one direction, as beaches are often sloping surfaces towards the water.

It is not recommended to run on dense sand near water. It may be easier to run on, but sand next to water is often a sloped surface. On the other hand, running in sand that is too deep and soft puts a lot of strain on your calf muscles.

Increase the duration of your beach runs slowly, doing it twice a week. If you're going to be at the beach for a month or longer (lucky people!), you can gradually work your way up to an hour of running. But be careful, because the very things that may be benefits (strength and speed development) can cause injury if you increase the intensity too quickly.

It's about adaptation and adaptability. When running on sand, you need to take shorter, faster steps and use your arms more actively to maintain balance. To benefit and develop skill, you should not overexert yourself, but should feel relaxed. Once you reach your training goal, do not continue to increase the duration or intensity of your runs.

In sneakers or barefoot?

If the sand is dense enough, you may find it more pleasant to run on it with shoes on. If the sand is deep or soft, most people find it easier to run barefoot. However - and this is a big caveat - if you haven't run barefoot before, then this is another new stress for you.

Don't overdo it and hurt yourself. Do part of your training in shoes and part of your workout barefoot, or gradually move from heavier running shoes to lighter or thinner ones.

One of the biggest dangers you expose yourself to when running barefoot is the possibility of stepping on something, especially if the beach is not very clean or if there are bees nearby.

Do not forget:

• Sunscreen, cap and sunglasses;
• There are fewer people on the beach in the morning and late evening;
• The sand may become warm in the afternoon sun;
• Remember the starting point guidelines, as all these towels may look the same.

3 beach workouts

Sometimes, even if you're on vacation, it doesn't hurt to have a specific workout plan. Here are 3 ideas to help add variety to your training.

Hill sprints

Find a sand dune that you can run up (note that some dunes are protected by conservationists, so make sure running is allowed). Start with four 10-second sprints and work your way up to ten. These short sprints will help you improve your strength and power.

Comfortable sprints (strides)

Many runners do light sprints (strides) barefoot or on grass to strengthen the small muscles in their feet and legs. You can get the same benefits, plus work on your speed, with comfortable sprints on the beach after your regular workout. Increase your running speed and intensity for 40-100 meters and then gradually slow down. Give yourself time to recover (stand, walk, or jog) before repeating the stride. Run 5-10 of these easy sprints in total.

Sand running for beginners

If you're prone to injury or running on sand is new to you, just walk along the beach on the first day. On the second day, go for a 10-minute jog (or walk one way and run back). Then a few days later, run 10 minutes one way and 10 minutes the other. Light running will strengthen your calf muscles and develop endurance.

Running on sand is good for your health. Thanks to increased loads, muscles develop faster, muscles become stronger, and the figure tightens. Such jogging in picturesque places helps to boost your energy level, improve your mood and relieve stress. To find out whether running on sand is worth it, you should understand the pros and cons of such training.

Features of running on sand

Sand running is available not only to residents of resort towns, but also to those who live in places where a river flows nearby or there is a pond. The sandy shore can be different: the closer to the water, the higher the density of the sand becomes. Such a surface can be an excellent alternative to soil, but only with a slightly softer coating.

They mostly run on sand in relatively warm weather, when the thermometer exceeds 20 degrees during the day. To feel light while jogging, you need to go out for training either early in the morning, when the air has not yet warmed up, or in the late afternoon, when the sun is already setting below the horizon. Also, in such conditions, you should remember to have enough water and always take a small bottle with you. In the heat it is very easy to get heatstroke or dehydration.

The first impression an athlete gets from running on sand is the softness of the run. No shoes can replace a light tread on a sandy surface. This is especially noticeable when you have to run not close to the water, but a little further away, where the sand is very soft and crumbly. At this moment you feel all the charm of training along the coast.

When it comes to choosing shoes, the question always comes up: “Should I run barefoot or in sneakers?” The first option is preferable from the point of view of its positive effect on foot health, but in some cases it is better to turn to proven shoes. The unusual FiveFingers models received a huge number of positive reviews. With these sneakers you can feel all the benefits of natural running; their structure allows you to create the most comfortable conditions for training.

The choice of place and time for jogging on the sand is important. When it comes to running along the sea coast, it is worth considering the time of high and low tide. It is better to practice when the water recedes a little from the banks, in which case no extraneous factors can distract from the process itself. The sand must be clean, without foreign objects. Most often, runners suffer from barnacles or large rocks that can cut their feet. Small pebbles simply sink deeper into the sand under the weight of the athlete’s body, so they are practically not felt. And, of course, it is better to beware of dirty beaches, where there is a high probability of finding glass fragments in the sand.

(+) Benefits of running on sand

Running on the sand is not only pleasant, but also useful. Let's look at some of the benefits of running on sand to understand its beneficial properties:

Running on a soft surface such as sand takes a lot of energy. This type of training is a real test of endurance. Sometimes it may seem like you are running in one place, only moving forward a little. Running on sand can be compared to running through snowdrifts; the sensations are almost identical. Your feet sink into the soft ground, and you have to use a lot of force to move on. Thus, the muscles of the whole body are well worked out, ligaments and tendons are developed. During running, the body's aerobic abilities are trained, due to which they improve.

Correct technique

If you have problems developing your running technique, and you can’t learn how to place your feet according to all the rules, then running on a sandy surface should help. The sand simply won't allow you to run incorrectly. If the heel hits the ground hard, then soon the athlete will simply get stuck. To run easier, the body itself will adapt to the conditions: the step will become shorter, the surface touch will be light, and the landing will be on the toes. With the correct technique, training will begin to be more comfortable.

Development of the cardiovascular system

Since running on sand requires a lot of energy, in such conditions the body begins to work more actively. By developing physical endurance, an athlete also trains his heart. The blood supply process accelerates, which has a positive effect on the functioning of all organs. Despite the fact that breathing during such a run can become erratic, and it can be difficult to keep it in the same rhythm, this workout is considered an excellent way to strengthen not only the body, but the entire organism as a whole. If you have problems with the cardiovascular system, you should definitely consult your doctor before starting exercise.

Environment

Sand running involves training near bodies of water, not counting desert areas. Typically, such places offer picturesque views of the surrounding nature. In the morning you can enjoy the early fresh air, feel how everything around you wakes up, and in the evening watch the sunset as it paints the sky in incredible bright colors. Salty sea air is beneficial for humans, and this is another plus of jogging on the sand.

(—) Harm from running on sand

Jogging on sandy surfaces isn't the only thing that can bring benefits. To better understand the features of such training, it is also necessary to consider the disadvantages of running on sand:

Running on wet sand

Running close to the water is not only cooler, but also easier. However, such training can cause serious injuries to the feet. Unprepared feet after a long run will be worn down to calluses. Many new beach runners have encountered this problem. How can it be solved? You must either switch to softer sand, away from the water's edge, or wear light sneakers. To prevent grains of sand from getting inside your shoes and causing discomfort, you can limit yourself to socks, but it is better to wear special gaiters on your feet, which will save you from unwanted debris in your sneakers.

Coastal slope

Sometimes the shore may be at a slight slope, so when running there will be an imbalance, because of this the ligaments and tendons may become inflamed in the ankle or knee joint. This problem can be solved very simply - you need to run back and forth, literally a couple of kilometers in each direction.

Injury hazard

An unprepared runner will find it difficult to train on soft sand at first. In these conditions, not only does the level of stress increase, but the risk of serious injury is also high. In most cases, people twist their legs. The reason for this may be incorrect running technique, as well as poorly selected shoes. It is better to run fewer kilometers, but with health benefits, than to run the required distance with all your might, throwing safety precautions aside.

Conclusion

Having considered all the pros and cons of running on sand, we can come to the conclusion that the benefits of such training for the body are significant, and if you approach the process itself correctly and follow safety precautions, then jogging will bring only positive emotions.

Video 01: Sand running - pretty girl with a beautiful body

It just so happened that I had some free time, which I was able to spend on a trip to Bulgaria on my business. And it so happened that I was just finishing my rehabilitation to recover from a compression injury on my shin that I had suffered. It was lucky in the sense that I ended up on the shores of the Black Sea at the Sunny Beach resort. And I just can’t help but want to run on the sand. I had thought more than once before that it wouldn’t be a bad idea to try running on sand, but somehow I couldn’t get my arms and legs to do it. 🙂

Sand running in a resort area

And here you have the sea at your side for a week with an excellent sandy beach, and the opportunity to take care of your business, and the weather just whispers - go for a run and then swim in the sea! In general, I decided not to refuse this temptation. Literally on the second day of my trip, I decided to try running along the sand along the seashore. It was a test run of about four kilometers to the neighboring town of Nessebar and back.

I had so much fun running on the sand! I just can’t help but post all my impressions and notes on virtual paper with the hope that my information will be useful to someone. I can also safely recommend that everyone try running on the sand. This is truly an incomparable experience!

Sand running

The very first impression is the softness of the run! No sneakers can match the softness of walking on sand. Especially if you are not running along the surf line, but along the beach itself. Where the sand is the softest and most crumbly under your feet. It is at this moment that you realize the thrill of running on the sand!

However, running on sand, despite all its romance and magnificent physical sensations, has its own characteristics. And they are worth paying attention to. Otherwise, the pleasure received may turn into the need to seek medical help.

Features of running on sand, part 1

I would like to highlight from personal experience the following main points that you should pay attention to when running on sand:

1. Take a close look at the beach you plan to run on. Look for large shells or large rocks in the sand. Why big ones and not small ones? You will press small stones and shells into the sand without any particular consequences for your feet. But large stones will hit your feet very painfully. Large shells, from my personal experience, are dangerous due to deep cuts on the foot.
2. Please note that running on crumbly sand will not be an easy task. So don't expect much speed. Just run for fun and run a shorter distance than usual. The physical effort involved will be much greater than with the usual running on asphalt or hard ground.
3. If you decide to run near the water's edge, then it will be easier to run. But! Wet sand is very dense! Therefore, you can rub calluses on it (I also had this happen out of habit :)). And it’s good to trample the pads under your fingers (and that was it - then for two days I just ran on soft, loose sand a couple of meters from the water).

Feature of running on sand, part 2

In continuation of my observations of the nuances of running on the sand at the resort, I would also like to write the following:

1. When running along the surf line, take into account the existing slope of the shore. I ran a couple of kilometers in one direction, and a couple back. Thus, I alternately loaded the ankle by tilting the seashore, compensating for the load and doing it not only on one side, which is fraught with various inflammations of the ligaments and tendons in both the ankle and knee joint.
2. This point should probably be put first. When running along the seashore, you will most likely, like me, run in the summer or during the obviously warm season. This means that we remember the need to have something to drink with us (to be frank about myself, I didn’t drink water at distances of up to 6-7 kilometers, since I can tolerate heat more easily than frost, but this is more the exception to the rule than the rule) and a Panama hat or cap for protecting the head from direct sunlight, since in addition to dehydration, we also risk getting heatstroke.
3. Since I have already retrained to run on the forefoot, it’s hard for me to say whether you can run on the sand on your heel. But I think it’s unlikely, since it would be very inconvenient. And in the case of running on the forefoot in the sand, be careful with the load. Personally, I gained excellent strength in my lower leg muscles. 🙂 Due to the foot sinking into the sand, the load on the lower leg increases greatly.

Sand running shoes

To be honest, after a week of jogging on the sea sand, I still thought that it would be nice to have something on my feet. Still, perfect sand is not found everywhere. Often there is ordinary marine debris in the form of shells, sticks, etc. washed ashore. And all this hits your feet very painfully when you run on the sand. We also run the risk of cutting our foot, no matter how trampled and accustomed the skin of the foot is.

However, when thinking about the choice of shoes for running on sand, I am somehow warily reminded how the slightest debris getting into sneakers over a long running distance can lead to very memorable blisters. And here - sand will pour into the shoes in abundance over the edge.

Studying this issue in the budget area prompted the idea of ​​​​using lightweight, flexible sneakers in the form of slippers. But, of course, paired with a pre-dressed sock. Otherwise, a bare foot rubbing against sand in any form of sneaker will lead to disaster.

The next solution to the problem considered was the option of sneakers made of thick fabric that will not allow sand to pass through, complete with gaiters worn on top. It is the gaiters that will help protect the insides of the sneaker from getting sand over the edge. Just like water during rain, and snow in winter.

However, today I have not yet managed to use any of the solutions found on the Internet. Therefore, as soon as I experience something other than barefoot running in the sand, I will immediately write my reviews about shoes for barefoot running in the sand here in the comments. In the meantime, I will be glad to receive your advice and ideas, which you can leave below in the comments to this post.

Impressions and observations about sand running

These are my impressions and observations about running on sand. I will say unequivocally - as soon as I have the opportunity to find a sandy beach with normal sand not very far from home - without bottles, large stones and shells, I will definitely include running on the sand in my diet.

Well, now it's time to leave the sea beaches. However, I think that among the readers of my blog there will be those who also tried running on the sand, and not only at sea. I will be grateful to you for your comments and your observations and advice regarding this type of running. I’ll be happy to take the experience of others into account, since I want to get pleasure from running on the sand, and not calluses, cuts, sprains and sore throat. 🙂

Most of us try to find running routes close to home. Usually this is a street, embankment or the nearest stadium. It comes to running on grass, sand or forest trails only on weekends, if at all.

Jennifer Novak, a running coach at Kona Fitness in New Orleans, advises alternating surfaces at least occasionally: swapping street asphalt for other surfaces - sand, dirt, grass and even water. This will reduce the impact load on your feet and reduce the likelihood of injury.
What other benefits do you have from changing running surfaces, and what does each one do for your feet and technique?

Running on softer surfaces engages and strengthens more muscles than running on asphalt.

Grass

According to a recent study in the Journal of Sport Science, running on grass does not reduce pressure on a runner's feet by 17% compared to running on asphalt or concrete. This surface is ideal for runners who want to quickly resume training after an injury. By running on grass, you will not only minimize the likelihood of injury, but you will also be able to increase your distance without much risk.

Do you want to run on the lawn? Use it to practice speed training! Run at the fastest pace you can, first for three minutes, then two minutes, and one minute, alternating each speed segment with a minute of rest. The intensity should be such that it is difficult to talk while running. Start with two or three sets and gradually increase the number to five.

Priming

Running on the ground requires your close attention and involves not only the body, but also the mind. You constantly need to watch your step to avoid tripping over rocks or tree roots and losing your footing. These factors force the runner to pay attention to his internal sensations and allows him to feel his body. This is a real work on control and balance. Uneven trails use many more muscles than running on a flat surface.

Do you want to arrange trail-running for yourself? Then find suitable hills. Run 2/3 of your normal distance at a pace where you can comfortably talk while running. Lean your body slightly forward, run in small steps and try to land on the middle of your foot.

Sand

Novak says the unstable surface of sand at the beach strengthens the muscles in your feet, legs, hips and core. Also, running on sand increases aerobic exercise and allows you to burn about 1.6 times more calories than while running on asphalt. If you've recently had an injury or have limited flexibility in your ankles, it's best to avoid running in sand until you've strengthened your lower legs (ankles and calves).

Take the last 5 minutes of your workout to run at a leisurely pace on the sand. Gradually increase this time to 7 minutes. Split the last 2 minutes into running on a harder surface (further from the water's edge) and 30 seconds of running on looser sand.

Water

Water running is not only a great rehabilitation workout for injured runners. It is also useful for athletes who want to increase muscle strength. Water is 800 times denser than air and puts more stress on your feet.

How to run on water? You can give yourself “variable intervals.” Warm up in chest-deep water for 10 minutes with light jogging (aqua-jogging, maybe it makes sense to add a link to an instructional video?). Then increase the pace until you can only speak simple phrases of a few words (while running?), and run like this for 2-3 minutes. For the last 30 seconds, increase your pace to maximum, and then jog lightly for 3 minutes. Perform three of these sets and add one set every two weeks.

Concrete and tiles

Is it possible to run in a park or embankment if the road is paved with concrete slabs or tiles? You can run, but it is extremely undesirable, since neither concrete nor tiles provide the shock absorption your feet need. Concrete is the hardest surface that can be found on our roads. If you remember, there are a lot of concrete roads in the vast expanses of the former USSR, since they were built specifically so that a plane could land on this surface if necessary. So if you decide to run on concrete, it is advisable to do so in sneakers with soft, well-cushioned soles.

We hope this information will be useful to you and will give you many new impressions after you try running on different surfaces and compare your sensations and results.

Have a nice run!

The long-awaited summer vacation by the coast beckons you to relax to the fullest and forget about your usual training schedule. But a real athlete will turn even a vacation to his advantage, because being by the sea and not trying running on the sand is simply a crime. We will tell you what pitfalls can lie in wait for you at the low tide line and how to properly prepare so that your training is effective and gives only vigor and positive emotions.

The benefits of jogging on sand

The soft sand challenges your body every step of the way. It is very difficult for an untrained runner to cope with this constantly changing structure. But learning to run on sand is necessary for several reasons:

1. The work of all muscles of the body becomes stronger and more complex. Sand absorbs “free” energy, which on a normal surface helps you move forward. As a result, the work of the whole organism is aimed at maintaining a constant pace
2. Proprioception skills are honed. At first, you are constantly focused on where it is better to place your foot so as not to stumble. However, as you get used to the unstable surface, your body will learn to navigate on its own, without any effort on your part. This will help prevent falls, sprains, or sprained ankles in the future.
3. Coordination of movements improves. When in contact with sand, your body makes many last-minute micro-movements to keep your feet stable and propel you forward efficiently. As your sense of balance improves, your running speed increases.
4. The impact load on joints and bones is reduced. The natural property of sand absorbs impact force and dissipates return energy.
5. The body is being trained. To continue moving on the sand, you need to use more strength and energy. Running on an unstable surface increases the load on the muscles several times. The main load is borne by the tendons and muscles of the foot, lower leg and thigh, so they become stronger, stronger and more resilient
6. The cardiovascular system is being developed. Since the body is under severe stress, it is forced to work more actively. The blood circulation process accelerates and has a positive effect on the functioning of all organs and systems
7. The correct running technique is developed. If you land on your heel, your feet will sink into the sand with every step and you will quickly become tired. The structure of the sand dictates its own conditions of movement, close to natural running: landing on the forefoot, frequent short steps with light touches of the surface
8. Your mood improves. Fresh air, picturesque views, sun rays at sunset or dawn and deserted spaces - all this promotes relaxation and helps relieve stress

Features of running on sand

Before we move on to the technique and safety rules for sand running, we suggest you familiarize yourself with some of the features of such training.

Time

If you are going to run along a dense line of sand at the water's edge, you must take into account the timing of the tide. It's best to run within an hour or two or just after low tide. Sand is so compacted by water that you will not feel much difference between such a surface and a dirt road. You can check the tide schedule at tidesandcurrents.noaa.gov, or just watch the time and create your own training schedule.

Place

The further you move from the water, the softer and more crumbly the sand will be. Accordingly, it will be impossible to run along it at the same speed. But you can independently regulate the degree of load by running alternately on dense and soft sand.

Shoes

You can run barefoot on the sand, which no other place will allow. However, for the inexperienced runner, there is a certain risk of developing calluses. If you're just trying out sand running, invest in a pair of natural running shoes.

Speed

No matter how hard you try, you will not be able to run at your usual speed on the sand. Therefore, focus not on the length of the distance, but on the training time. In a regular half hour, you will cover less distance than at the stadium, but you will spend much more effort. Don’t overwork yourself, watch your feelings and run for fun.

Safety regulations

Runner safety is about more than just preventing mechanical injuries. You must also follow basic rules to protect yourself from overheating and other troubles.

• Usually jogging along the sea is carried out in the warm season. Don't wait until late morning or afternoon, when the thermometer rises above 20°C and the beach is filled with vacationers. Go out for training around 6-7 am or in the evening, when the sun is already setting. This way you will avoid the danger of sunstroke, as well as distractions.
• Be sure to apply sunscreen to your face and exposed areas of your body. The sun's rays, including those reflected from the surface of the water, can cause irreparable damage to the skin.
• Even if you don't run in the heat, keep a water bottle with you. Don't wait until you start to feel thirsty. Drink little and often throughout your workout to prevent heat stroke.
• Consider the coastal slope. It may be minimal and completely unnoticeable, but it is present near any body of water. If you always run in one direction, an imbalance in running occurs, as a result of which one side of the body is loaded more than the other. The consequences of such frequent training are sad: inflammation of the ligaments and tendons in the ankle and knee joint. To avoid this problem, change the direction of running, loading the joints of both legs equally.
• Choose clean beaches if you plan to run barefoot. The sand on city beaches is often richly “fertilized” with garbage and glass. Even if there are no vacationers nearby, there is a risk of cutting your foot with the sharp edge of a shell or injuring yourself on a large stone. For your purposes, a long deserted coastline is suitable, on which only small pebbles are found - they are easily pressed into the sand and cannot harm you.

Sand running technique

Running on the beach helps develop a natural running technique. But if you're used to hard surfaces and highly cushioned running shoes, these runs can be dangerous. After all, on an unstable surface, the risk of twisting your leg or dislocating your knee increases. To prevent this from happening, use our recommendations:

1. - the first stage, as in any other type of training. Do squats, swings with your arms and legs, stretch all muscle groups one by one. The warmer your muscles are, the lower the risk of injury.
2. Start with a short run at minimal intensity. Add five minutes to your total workout time every day.
3. If you feel that your breathing is short and it’s hard to run, switch to race walking. Take long, clear steps with vigorous arm movements.
4. To get used to it faster, alternate running on soft sand with running along the surf line and shallow water. For example, jogging for 1-2 minutes on loose sand, then 3-5 minutes on hard sand to recover. 15-20 minutes a day is enough.
5. Natural running technique is ideal for running on sand. It is easier to master it if you train barefoot. Land on the ball of your foot, then lower your heel. The legs should always be slightly bent at the knees - this makes it easier to get used to landing on your toes, while the body naturally seems to fall forward. Do not throw your leg forward; it should touch the ground directly below the center of gravity of the body. Take short, frequent steps - up to 180 per minute. It's as if you get burned when you step on the sand, and then immediately lift your foot off the surface. If you are used to running with your heels, switching to a new technique that is unfamiliar to you can take up to several months.
6. Pay attention - walk at a relaxed pace, do a few of your favorite exercises.

Choose shorts and a T-shirt at your discretion. The main condition is that the clothing must be made of synthetic or mixed fabric and have good moisture-wicking properties. Fabrics such as polyester, viscose with lycra, polyamide and elastane have proven themselves to be excellent. Usually on the labels of such clothes you can find the RUN mark. Editorial advice : Sports shorts with pockets are suitable for, a T-shirt with mid-length sleeves will protect you from the sun's rays, and neon inserts on the clothing will help you stay visible even at night.

Do not dress warmly, even if the air temperature is low. The clothes are chosen correctly if you feel cool at the beginning of the run, and warm and comfortable at the end.

Girls of any build and breast size must wear a sports top under a T-shirt. Unlike a regular bra, it supports your chest and back muscles and prevents excessive breast movement while running.

Chunky, heavy sneakers are not suitable for running on sand. The best option is minimalistic models. They have a flexible thin sole, a drop from 0 to 4 mm, light weight, a wide toe box and no aggressive cushioning. Thanks to these features, you will feel almost barefoot.

Lightweight socks made from moisture-wicking fabric will help keep your feet dry. Be sure to wear socks when running on sand, as without them you risk chafing your feet.

For added sand protection, use running shoe covers. These are a kind of covers that are put on the shin over the sneakers and secured to the shoes with special straps.

Glasses are needed to protect the retina from sunlight, including those reflected from water. Glasses also protect your eyes from midges and sand. In addition, some models fit so tightly to the face that they prevent sweat from getting into the eyes.

Headdress

When choosing a headgear for running, focus on your individual characteristics: the rate of sweating, the amount of body fat, the rate of heat generation during exercise, etc. For example, the less hair, the more reliably the head should be protected from direct rays.

For jogging in sunny weather, choose baseball caps made of thin fabric in light colors. An additional advantage will be perforation and a sewn-in strip made of natural fabric to collect sweat. The cap should fit tightly on your head, not twist or slide off when tilted.

If there is a strong wind outside, the cap may be blown off your head. Try a bandana or sugar, and complement your sporty look with sunglasses.

The visor is suitable for you if it is hot in the cap and your hair is long enough. Girls often use a visor to support their hair while running. When choosing an accessory, pay attention to its size: if the visor puts pressure on your head, you will have to interrupt your workout due to a headache.

A headband is the best choice for jogging in cloudy weather. The soft terry fabric absorbs sweat so you don't have to worry about wiping it off every time.

First thing after training

After you finish your cool-down, take a walk along the beach. This walk helps strengthen your leg muscles. If you have been running in shoes, take them off and soak your feet in cool water. You can take a contrast shower, but if the water temperature allows, you can cool off in a pond. Swimming will invigorate you after a hard workout.

Restore the water-salt balance with ordinary mineral water. Try not to drink a lot at once, just a few sips every 15 minutes.

If you don't feel like eating, don't eat. The body itself will tell you when it needs to replenish its resources. You can snack on fresh fruit or dairy products. An exception is an individual nutrition plan for professional training.

Sand running equipment

Men's shoes

Men's sneakers New Balance Minimus 40 Trainer

This model successfully combines the characteristics of classic sports shoes with a natural running mechanism. The main feature of the sneakers is a flexible rubber sole with a 4 mm drop and Vibram® technology, which provides excellent grip on any surface. The model has less weight due to the REVlite midsole. The sneaker's breathable synthetic upper helps keep your feet dry even during long workouts. The sneakers give you the incredible feeling of running barefoot while protecting your feet from damage.

Nike Free RN Flyknit 3.0 By You Men's Sneakers

You will have to wait four weeks to go to training in these shoes because they are made to order. But you have three advantages available to you:

• choose a thinner sole for full surface contact
• create your own unique bright design
• highlight your individuality with an inscription

The Flyknit material provides a snug fit, while the sock-like design creates optimal pressure on the instep.

Buy men's Nike Free Run Flyknit 3.0 sneakers

Altra Escalante men's sneakers

These sneakers will help you adapt to minimalist footwear. The Altra Escalante is a strong representative of the Zero Drop series, but its design includes a midsole with Altra EGO technology. It returns energy and helps you move forward during high-intensity workouts. Other nice features include a wide FootShape toe box for complete toe freedom and a knit upper with varying levels of weave.

Buy men's sneakers Altra Escalante

Female sneakers

Merrell Pace Glove 3

Minimalistic hardcore sneakers with a super thin 4mm sole and zero drop. They are so light that you hardly feel them on your feet and give the impression of running barefoot. The outsole perfectly follows the movements of the feet, and Vibram® technology makes them stable on any surface. The upper is made of dense, fine mesh that wicks moisture away and ensures air circulation. By the way, such sand running shoes will last 2-3 times longer than models with a high degree of shock absorption.

Buy women's Merrell Pace Glove 3 sneakers

Hiitave Aleader women's sneakers

Sneakers will help you smoothly transition away from highly cushioned models. Everything about this pair is perfect: a stylish appearance, a thin sole made of elastic durable rubber, a square tread for better grip, a wide toe, light weight and a budget price. The zero-drop shoe still provides lightweight support with a cushioned, breathable footbed. They are easy to care for and can be worn in everyday life.

Buy Hiitave Aleader women's sneakers

Joomra Women's Sneakers

An elegant female model that is distinguished by its low weight, variety of colors and flirty appearance. The rubber outsole of these shoes is designed to provide full traction even when your foot turns. The design of the shoe follows the anatomical features of the foot, providing it with comfortable arched support. Additional fixation is provided by rubber pads for the lacing system.

Buy women's Joora sneakers

T-shirts

Adidas Own The Run

The classic cut T-shirt with short sleeves and a round collar fits lightly to the body, providing the necessary freedom of movement. Excess moisture is effectively removed thanks to Climacool technology, which is represented by mesh inserts in the upper back and sides. The T-shirt is made of polyester. This fabric is easy to care for: just wash the product in cold water in a washing machine. Brand logos reflect light from any angle.

Buy Adidas Own The Run T-shirt

Nike Dri-FIT Miler

A bright T-shirt made of mixed fabric with an unusual cut in the style of surfer equipment will give you a boost of energy and a great mood while jogging. An inspiring slogan on the front and a signature logo on the back. The T-shirt is so thin and light that it is almost imperceptible on the body. Dri-FIT technology wicks moisture away so you can focus on results. The model is presented in four colors so that each athlete can choose a T-shirt to suit her taste.

Buy Nike Dri-FIT T-shirt

Headdress

Adidas C40 Climacool Cap

The white sports cap is made entirely of polyester mesh fabric. The necessary thermoregulation is provided by Climacool technology. The interior has a Climalite absorbent tape that effectively absorbs moisture. You can adjust the size using the clasp strap. UV protection 25+ will help avoid overheating even in the sunniest weather.

Buy Adidas C40 cap

Visor Fila

This is the case when 100 percent cotton is appropriate in sports equipment. A rigid, curved visor with a laconic design will protect your eyes from the bright sun. The volume is adjusted around the head using Velcro. A fiber strip is sewn into the inside of the visor, which prevents sweat from getting into your eyes. Let nothing stop you on your way to the record!

Buy Fila visor

Artengo headband

The headband is made from a mixture of cotton, polyamide, elastodiene and viscose. Thanks to this composition, it perfectly absorbs moisture, and its elasticity allows it to adapt to any head circumference. The bandage can withstand frequent washing and even machine drying.

Buy Artengo headband

Uvex Sportstyle 218 glasses

The lens filters on these glasses protect your eyes from the entire range of ultraviolet radiation, including UVA, UVB and UVC spectrums. Stylish glasses with a streamlined, sporty shape fit securely on your face thanks to non-slip temples and stops made of hypoallergenic materials.

Buy Uvex Sportstyle glasses

Kalenji running shoe covers

Elastic universal shoe covers are suitable for any sneakers. The shoe covers are securely fixed around the sole using durable clasps and a silicone strap. Additional fixation is provided by an elastic hook that clings to the laces. Durable shoe covers are made from a mixture of elastane and polyamide, making them easy to wash and dry quickly.

Buy Kalenji shoe covers

Nike Dri-FIT Lightweight No-Show Tab Socks

Non-staining socks made from technical synthetic fabric ideally wick away moisture and provide ventilation. The arch of the foot is optimally supported thanks to compression in this area. The socks have an anatomically correct fit. The heel and toe areas are reinforced for longer wear.

Buy Nike Dri-FIT Socks

Gadgets

Garmin Forerunner 935

This sports watch has many important features: 24/7 activity tracking, smart alerts, built-in profiles for various sports. But we will dwell in more detail on those that will help make your running training more effective:

• The ability to record and compare the results of recent workouts. The device not only analyzes the data, but also suggests the optimal load level.
• Measures important running metrics such as stride frequency and stride length, ground contact time and distribution, vertical oscillation and vertical oscillation ratio.
• Assess fitness and running technique using the Running Dynamics Pod.
• Track distance, time and pace based on GPS data.
• Get extra motivation and upload your personal bests with real-time Strava segments.

Buy Garmin Forerunner 935

Garmin Forerunner 945

All the above functions are successfully implemented in the updated flagship model. In addition, new interesting and useful options have been added:

• Garmin Pay™ contactless payment system, which will help you pay for purchases without cash or a bank card.
• Ability to load up to 1000 into the device’s memory or synchronize it with music services.
• Colored maps on the screen will help you navigate unfamiliar areas.
• Search and calculate popular routes using Trendline™.
• The ability to stay connected on social networks, as well as send emergency automatic messages thanks to the accident detection function.

Buy Garmin Forerunner 945

Polar Vantage V

A daily motivator, a personal coach, an automatic training diary - all this is about the V device, the main functions of which are implemented using the Polar Flow mobile application. The Polar Precision Prime heart rate sensor monitors your data 24/7. Based on these scores, a fitness test can be administered to measure aerobic fitness. The watch has a built-in optical heart rate sensor, which will allow you to save on purchasing a separate gadget.

Buy Polar Vantage V

Making a packing list for your summer vacation? Don't forget to add new sneakers and shoe covers. And while others are sunbathing and taking selfies on the beach, you are striving for your next record!