3 Ways to Run Barefoot (Safely!) in the Sand

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Have you ever thought about running or walking naked—on the beach? Not without your shorts, of course (we’re pretty sure that’s illegal), but without your shoes. Getting your steps in sans shoes has some advantages, says Stephen Pribut, D.P.M., a Washington, D.C.-based podiatrist who specializes in sports medicine and biomechanics. “You naturally shorten your stride when you run barefoot, so you land toward the front of your foot instead of on your heel, which means you take more steps per mile. You also don’t have to worry whether your shoes are too tight, too loose, or if they’re giving you blisters.” On the flipside, you can also increase your risk for injuries such as Achilles tendonitis, pulled calf muscles, and stress fractures, especially if you go too hard too soon, Dr. Pribut adds.

Here are three ways to prep for safely taking your steps to the sand:

Build Strength

“There’s a common belief that running barefoot will automatically strengthen your feet since they have to work harder without shoes,” Dr. Pribut says. However, a recent study out of the University of Queensland, in Australia, suggests that’s not necessarily true. In the study, runners ran barefoot on a treadmill that measured the force of each step, and then again while wearing cushioned sneakers. Researchers found that the barefoot arch flattens when it hits the ground, while running shoes prevent that from happening—and actually make the muscles in your feet work harder to stabilize the arch.

Still, running barefoot changes your mechanics, so you’ll be working parts of your feet and legs differently than you’re used to. (Sand can also sometimes have an unstable surface, unlike a treadmill.) Dr. Pribut suggests prepping at least two weeks before running on the sand with exercises to strengthen your calves and the small muscles in your feet. Try calf raises (stand with the balls of your feet on a step and lift your heels up) and toe curls (spread a towel under your feet, and scrunch and release it with your toes). Aim for 15 to 20 reps of each exercise, twice a day.

Start Slow

Even if you’re a seasoned runner, treat barefoot running like an entirely new activity, and build mileage gradually. “When running barefoot, most people end up landing on their forefoot because it’s just not comfortable to land on your heel without shoes on,” Dr. Pribut says. But landing on the ball of your foot works your feet and legs differently than you’re used to. Your Achilles tendon and calf muscles have to work harder to keep you on the ball of your foot. The front of your foot also endures significantly more force every time you land, which could lead to a stress fracture if you immediately go full throttle.

If you plan to run your usual distance sans shoes, Dr. Pribut suggests walking barefoot several times per week (even if it’s on grass, first) and gradually increasing your pace and mileage over several weeks to allow your body to adapt. When you walk barefoot, you still will have similar mechanics, but clipping your usual distance at first isn’t a bad idea, to account for the difference in surface stability.

Stay Clean

This tip might seem like a no brainer, but when you’ve spent the day at a distractingly beautiful beach, it could be easy to forget: “Always wash your feet when you get home,” Dr. Pribut says. It will help you see any scratches if you happened to step on a wayward shell, and help prevent infection. And of course, it will just help keep your feet clean, which is never a bad thing.

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  • I wear sox when running on the sand, it helps with the “wayward” shells and little sticks that bug. It feels really good too.

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