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Hi everyone

Just recently moved down temporarily to Bremer Bay (between Albany and Esperance in WA) for work purposes and it has some of the most gorgeous beaches I have ever seen. With easy access to about 3 or so beaches no more than 5-10 minutes away I was hoping to start getting back in shape after I finish work. Now my swimming skills aren't so good so I was mostly looking at sand exercises and using the water to cool off though I feel alright up to about chest height water.

So my question is what would be some good exercises to start with considering I am quite out of shape which I can then build on? I had running in and out of the water suggested to me but wondered what else I could do. Mostly wanted to build cardio but I'm open to suggestions.

Could try doing sprints and jogs up and down the beach, interspersed with sandbag training.

Beach running. Start with walking Wk1, Brisk walking Wk2, Brisk walking 3:30/light Jog 0:30/Walk recovery 1:00 Wk3 and build it up. Cool off at the end of the beach and turn around - or start at about 20mins and slowly build up duration to about 1hr. 3 sets per week at least. Oh and stay on the firm sand.

It will hurt starting up but it will get better. This is also proper cardio fitness, not 20min "Gym junkie" cardio.

If you're worried about swimming, I would stick to beach pool and pool swimming, not surf swimming. I have lost a friend to the surf and rips.

I'm guessing soft sand increases the risk of injuries then? Also would that be wearing shoes on the firm sand or barefoot?

IceWeasel wrote:I'm guessing soft sand increases the risk of injuries then? Also would that be wearing shoes on the firm sand or barefoot?

The soft sand is just takes too much energy to run in and will pump your muscles eg calves.
Shoes are up to you and how clean the sand it. It is different running with and without. I would only do short runs without shoes unless your foot muscles and ligaments give no pain, likewise knees and hips. If there is anything that gives any pain then shoes go back on.

Yes, you need to be careful running bare foot on sand. I did so and strained my achilles tendon resulting in three months of physio and a lot of discomfort. Sand can be very hard, especially near the shore line where the sand is wet.