Crossing on the beach: how to prepare it

 Crossing on the beach: how to prepare it


On this occasion, we give you the master keys to setting up a cross on the beach.


During the summer a large number of races are held along the beach. Despite the fact that during this time of the year we usually tone down our training and participate in exams in a more playful and less competitive way, it is necessary to take into account a series of factors and to have some preparation.



Keys to setting up a cross on the beach

Note the following keys to setting up a cross on the beach:


Dirt road training

Even if you do most of your training on asphalt, it's best to find a road or dirt road to run once or twice a week. Also, if you have a chance to run on the beach, that's even better. Of course, be careful not to overdo it, because this terrain loads the muscles a lot.


There is no doubt that the surface has a huge impact on cadence, running technique and sensations.


Action sequence and rhythm changes

Although we recommend including sequential sessions and tempo changes, it all depends on how you want to perform this test.


If you have set out to improve a personal brand, there is no doubt that you will need to include this type of training in your plan.


On the other hand, if you sign up for a beach cross for the sole purpose of enjoying yourself, you can skip these sessions or do them at a lower intensity.


Don't forget the slopes

Climbing cliffs will strengthen your legs, which will be very useful for completing a crossover on the beach.


Do altitude training once a week. Select a medium slope and do several ascents. You can split the reps into different blocks. Pay attention to the ups and downs.


Are strengthening sessions: necessary for the cross on the beach

Reinforcement sessions should not be missing from any runner's plan, especially if they intend to complete a beach race.


The ideal is to dedicate at least two days to strength in both the lower and upper body. Keep in mind that the core and arms also play an important role while running.


Be careful with moisture

Another aspect that should not be overlooked is the beach humidity. If you are not used to training in similar environments, you will probably find it very annoying. Therefore, you should try to run on the beach before attending the test.


If you can't, don't overwhelm yourself if you have to go slower than usual. These races are very tough.


Choose the right shoes for the cross on the beach

One of the most common questions is what kind of shoes to use. You don't actually need to wear running shoes, because the terrain is different from the mountains.


If the test consists of running along the area near the beach, a certain running shoe will suffice, even if it is the one you use in your usual asphalt training.


Now that you know the keys to preparing a beach cross, will you be signing up for one this summer?

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