The benefits of running on the beach include better breathing capacity and heart conditioning. Other benefits include:
Running on soft sand requires more effort to get your foot out of the sand and keep up, making it a sport that is not suitable for sedentary people and requires some care. Some situations that can occur are the twisting of the foot or the sensation of acute pain in the side of the abdomen, commonly known as donkey pain.
Important precautions to take when running on the beach include
Another precaution that cannot be set aside is to always use a frequency meter to observe the behavior of the heart, create a fitness and also to lose weight.
Here’s how to calculate your heart rate for weight loss.
Anyone who wants to leave sedentary life should start slowly. Ideally you can start hiking on asphalt and slowly rush the pace, within a few weeks you can start running, but little by little and, as the race becomes easier and easier, you can leave the asphalt by sand on the beach.
To start running on the beach it is more recommended, in the first few weeks, to run closer to the water, where the sand is harder, but paying attention to the slope of the terrain, the flatter the better. After exercise you can start running on soft sand, but this requires precautions, it’s important to focus your attention on running because, because soft sand is more irregular, the risk of twisting your foot and causing hip and lumbar spine injuries is higher.
The execution time depends on the individual’s goal and the availability of time, when the goal is to lose weight by overweight, the race should last at least 20 minutes, with the first 5 minutes of warm-up and the last 5 minutes. cooling down. In addition, it is important to stretch before and after the race. More information: 7 tips for running in case of overweight.
If you can’t wait to run on the beach, remember that you need to hydrate, so here’s a recipe for a natural isotonic prepared by nutritionist Tatiana Zanin:
Here are some stretches you can do: