NoExcusesGym

Many of us will hit the beach this summer with our families and friends, but we won’t leave our exercising at home. Invigorating oceanside jogs and brisk walks await us, as do the soothing sounds of waves lapping against the sand and seagulls crying overhead.
However, “running on the beach comes with risks,” says Dr. Michael Ciccotti, head of sports medicine at the Thomas Jefferson University Hospital’s Rothman Institute in Philadelphia. “As you run on irregular, inconsistent surface like sand, the forces that go through the feet, ankles and hips vary dramatically and can predispose an athlete to injury in any one of these body parts.”

Shoes and stretching
If we’re not careful, we may sprain an ankle or knee, or develop tendonitis in a joint from running on the sand. The strains and inflammation, even fractures, can include joints and tendons in the knees, lower legs and ankles, Ciccotti says.

To prevent injuries while running, you should:
- wear running shoes that offer stable support and are designed to absorb the shock of hitting the surface while running.
- stretch and warm up before start to run.
- take care not to overexert yourselves if you aren’t used to running long distances. Running too much, too fast, too soon are hallmarks of injury during the summer months, especially with the casual joggers among us.
- watch out for changes in the terrain that may cause us to stumble or fall.
- be aware of whether we have high foot arches, one leg shorter than the other, spine problems, or excessive muscle tightness, all of which increase our likelihood of injury.

One other thing about the shoes:

Our running shoes will lose about 60 percent of their shock absorption after 250-500 miles. If we put in 10 miles a week, we should replace them every nine to 12 months, Ciccotti says.

You can read more about shoes and injuries in this article.

(by Marcela Vanharova)