Tips For Running At The Jersey Shore

Posted: Sunday, July 14, 2013, 1:10 AM

For runners across the country, it’s half- and full-marathon training season. Here in the Philadelphia area, it’s also Jersey Shore season, which means we’re tossing running shoes and shorts into our duffle bags along with flip-flops and bathing suits.

You have a few different running options when you’re on a Jersey Shore vacation. Here are the pros and cons of each. Something to keep in mind for all three: The Shore doesn’t offer a lot of shade, so make sure to wear sunblock and/or a hat, or get out before or after the sun brings out the sunbathers.


Streets and sidewalks

It’s not as if you’re hanging out on a deserted island. They have roads and sidewalks – even bridges! – just like we do at home.

The pros: This is probably what you’re used to running on a daily basis, so you can keep your training consistent. Unless you’re doing a trail race, you’ll be running on asphalt for your actual race, too, so this will help your body prepare.

The cons: Shore roads can get extremely crowded, and not just with moving cars: pedestrians with beach chairs, families on beach cruiser bikes, and yes, those moving cars, all packed together onto roads where, most likely, cars are parked on both sides. You could be fighting for space, or dodging cars that can’t quite see around that turn. So keep your headphones off or the volume down low when you’re running on Jersey Shore streets, or hit Dune Drive between Avalon and Stone Harbor, or Landis Avenue between Sea Isle and Strathmere, which are wide enough for everyone.


The boardwalk

You’re at the Jersey Shore, home of the original boardwalk, so of course running down one is on your to-do list.

The pros: Wood is a more forgiving surface than asphalt and concrete, so if you’re nursing an injury or dealing with nagging pain, a boardwalk run could be a nice break for your legs. You can also see the morning on the boardwalk as opposed to the show at night, which are two very different scenes.

The cons: More crowds. Most boardwalks allow bikes on the boards in the morning, so you might not get the gentle ocean sunrise scene you want. Also, if you’re looking for a long run, you’re going to need to run on more than just the boardwalk. Wildwood’s boardwalk, for example, is only two miles long. Ocean City’s is about two and a half. If you’re running in Ocean City, stay in your lane – there’s one marked for runners. If you’re running in Wildwood, watch the tram car, please. Also, if you’re running in Sea Isle City or Cape May, the boardwalks don’t have actual boards. They’re paved promenades.


The beach

Who doesn’t want to run on the sand with the Chariots of Fire theme playing in their heads? It’s a romantic notion, as is early-morning beach running, which is why you’ll see so many people out there before the lifeguards come on duty.

The pros: It’s a gorgeous view, and you can jump into the water afterward, which is what kept me going on my beach runs last year. A cool ocean breeze can combat a hazy, hot, and humid day, making it a more pleasant place to run than on the street.

The cons: Beach running is challenging because you’re running on a soft, shifting surface. The muscles in your feet and ankles work harder to steady your foot, as do your calves to push you up out of the sand. This can be a better workout, sure, but it can also leave you limping later in the day. Also, don’t expect to hit your normal times when sand running. And keep an eye on the ground – those holes kids dig into the sand can be dangerous. All that extra work takes longer, but for me? The view and the post-run plunge are worth it.


Running Calendar




Browning Ross Summer Sizzler Series: 5k, Rowan University, Every Thursday, July 11-Aug. 29. 7 p.m. Fee: $5, $3 for students. Age group prizes.


Saturday, Sunday

Stroehmann Back on My Feet 20in24 Challenge: 8.4-mile loop starting at Lloyd Hall at 1 Boathouse Row. A 24-hour race.










To add your race to the calendar, e-mail[1]. Please send at least two weeks

in advance. For full schedule, go to


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  1. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • July 15, 2013

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

      View Comment
  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • July 15, 2013

      I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!

      View Comment
  3. Reply

    Any Good Workout Tips For Men? I need workout tips that I can use at home and that works.

    View Comment
      • HealthNut
      • July 15, 2013

      Eat healthy. consume a little more protein (meat) than usual. Work out helps but working out is about your body fat percentage. Eating healthy is the main thing, then work out. Two strengths when combined, result in that figure your looking for. When you work out don’t do the same routine work out everyday. alternate between 3 days and do different things each of the three days. like Monday do crunches, Tuesday sit ups, Wednesday go for a run. then Thursday go back to crunches. You can do more than one thing a day certainly but don’t do the exact same workout everyday. Your body gets use to it. Mix things up. Eat a healthy breakfast. Eggs, bacon, milk, orange juice. that sort of thing. Just combine eating healthy with work out and you should see results in the first few days.

      View Comment
    • Ben
    • July 15, 2013

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • July 15, 2013

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Home-Made Pizza

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

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  4. Reply

    Does Anyone Have Any Good “at Home” Workout Tips To Tone Stomach, Thighs And Butt? I’m not overweight or anything, I would just like to have a body that is more toned and healthy looking. I just need some workout tips that i can do at home in order to get rid of the fat; and tone my belly, thighs and ass. I DO NOT WANT ANYTHING THAT HAS TO DO WITH DIETING, JUST EXERCISE. Thank-you 🙂

    View Comment
      • HealthNut
      • July 15, 2013

      I know this sounds vague, but just use youtube. it’s awesome because you don’t have to buy an expensive dvd or anything and because you can specify exactly what you want to tone. You can search like “inner thigh workout” then choose from a bunch. Same with butt and stomach. There are some great variations. But, don’t expect perfect results from just working out. How you look is mainly due to your diet. Exercise just aids in that and tones you.

      Good luck

      View Comment
  5. Reply

    How Do I Get A Body Like This? Any Workout Tips? I wanna get a body like hayden panattieres from the kohls candies ad. Or a body like Miley Cyrus for that matter. I carry lotsa weight around my middle waist, upper arms, thighs and calves, back, and neck. pretty much everywhere! any workout tips for a teen who totally wants a flat stomach and cute body?

    View Comment
      • HealthNut
      • July 15, 2013

      Try counting calories. 2400 is the maximum a person should usually intake per day (and I say usually because there are special occasions like birthdays and weddings where it’s kind of hard to stay under 2400 calories), and eventually (I say eventually because your diet probably gives you 4000-5000 calories right now, that’s what mine was) if you want to lose weight faster stay between 2000-2200 calories. Of course, if you’re diet includes fast food and Starbucks, 2400 is fine. Go to and look up calorie content of foods you eat, or you can buy their book, which might be handier. Combined with exercise, this is a great way to lose weight and isn’t risky like diet pills or miracle diets.

      View Comment

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