How can beaches look like an attracting place to run on a cool summer morning, but running on beach sand is good summer morning.

That may be, but it is important to understand the potential challenges and potential injuries that are being experienced in running on beach, Dr. Kelton Vasileff said, who is an orthopedic  surgeon at ‘’The Ohio State University”  Wexner Medical Center.

“Running on the coast can be a good thing,” Vasileff  told to Live Science, “but it is far more different than running on the pavement, a track or trails with soft surfaces.

Getting started with sand can be an obstacle because it has an uneven surface and continues shift under your feet. “When you push it, you lose your pressure as the sand moves,” Vasileff said. “Then you will not be able to move forward like you are on a track or pavement.’’

But unevenness has an upside: It gives your body more workout, force you to join muscles that does not get much use, such as during a run on a hard surface. For example, your feet, ankles, core abdominal muscles, lower back and muscles around your hips may feel more and more fatigued after the coast run, “just because the change of the surface is constantly changing and moving Step by step, “Vasileff said.

You can also feel sore because the coastline is likely to go downstream. If you get a long run on the beach, you may notice that one side of your body – including ankles, legs or knees – might feel sore because of exercising more pressure on it due to the slope, says Vasileff.

Some runners on the beach opt to run barefoot. However, if you are not used to barefoot running, Vasileff advises you to start slowly and not move far in beginning. This is because running barefoot uses different muscles than running  with shoes, and it is important to strengthen these muscles and adapt your feet.

Vasileff also said that because sand can be abrasive, “you can easily get blisters bybarefoot running. If you want to run barefoot, great but easy into it.”

Despite these challenges, running  on sand can be a smart choice for athletes. As the sand “has high shock absorptive qualities,” it can reduce the impact on your body during running with high intensity, according to training on sand review, published In the journal Science Sports in 2013. Researchers wrote in the review that this could lead to reduce muscle damage and soreness,

In another study, published in the journal Sports Science magazine in 2017, the researchers found that women with less myoglobin – a protein that could exhibit inflammation of a muscle – in their blood after running on the sand than running on the grass. This finding shows that running on soft surfaces, such as sand, can reduce muscle damage, the researchers said.

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