Running on the beach is completely different from running on the pavement, a track or trails with soft surfaces.

For starters, sand can be a challenge because it has an uneven(不平的) surface and constantly moves under your feet. As you push off, you’re going to lose some of your push as the sand moves, so you’re not going to be able to push yourself forward as you would on a track or pavement! But this unevenness has an upside: it gives your body an extra workout, forcing you to exercise the muscles that don’t get as much use as runs on firm surfaces.

You also might feel painful afterward because beaches tend to slope(倾斜) downward, toward the water. If you’re going for a long run on the beach, you might notice that one side of your body including your ankle, leg or knee might feel more painful because you’re putting more pressure on it due to the slope.

Some beach runners tend to run barefoot. However, if you’re not used to barefoot running, start slowly and run short distances at first. That’s because running barefoot uses different muscles than running with shoes does, and it’s important to strengthen these muscles and adapt your feet.

Despite these challenges, running on sand can be a smart choice for athletes because running on it can decrease the bad influence on your body during high-intensity workouts. This could potentially lead to less muscle damage and less pain. Women had less myoglobin (肌红蛋白), which can cause muscle pain, in their blood after running on the sand than they did after running on grass. This suggests running on softer ground surfaces, such as sand, may reduce muscle damage.

When I first began running in high school on the track team, it made sense to carefully clock every mile and push myself to race for personal bests. But as I changed from running for sport to running for amusement as an adult, I found that tracking my workouts often just ended with frustration. And it wasn’t until my watch battery died several years ago that I first experienced the sense of calm that came with running for the pure joy of it. I never replaced the watch battery, and that might not be a bad thing for my fitness goals.

This is the idea of unplugged (不插电的) running, which is gaining steam in the fitness community. And recent research has shown that getting rid of your running watch, especially if it’s a smartwatch or fitness tracker, could actually improve your workout — or at least your enjoyment of running.

“People used to have an interest in their sport and get enjoyment out of the sport, but now that’s switching to the data,” said Eoin Whelan, a senior lecturer at the National University of Ireland Galway. “They will compare themselves to people who are better than them, who are running faster or running longer. And in the end we know that makes them feel bad. ”

Whelan also noted that people who are very dependent on smart watches or fitness trackers are more likely to skip their workouts if the batteries on their tracking devices are dead.

Instead, running watch-free is beneficial. Some professionals also have had success with leaving their watches at home. Welsh runner Steve Jones famously set a world record at the 1984 Chicago Marathon without wearing a watch. More recently, Olympic marathoner Trevor Hofbauer made headlines for winning the 2019 Canadian Marathon Championships without a watch.

“If you have too much information being fed to you in real time, it can kind of get in your head,” Hofbauer said. “For me, the simpler, the better.”

Most of the teenagers today have realized the importance of physical activity. There are dozens of far-reaching benefits that sports can bring into their lives. Aside from providing an excellent form of exercise，organized sports can teach a young person some essential life-long lessons.

With an abundance of junk food at their fingertips, teenagers today often battle with eating. Playing a sport can act as great motivation for them to eat nutritious food. In order to participate fully in sports，teenagers have to have a balanced diet. Learning to eat properly and sleep correctly are important lessons that carry on to their adult lives.

Most teenagers have to deal with the stresses of popularity, appearance and fitting in. Participating in sports, however, can help them develop a positive self-image. If one struggles to feel like they belong, joining a team is a great way to give him or her social interaction that will eventually lead to a group of friends.

Team sports aren't just about developing skills for their games. Those who participate in team sports will learn the benefits of working hard, setting goals and following rules. When teens have a coach they respect, they can also learn to listen to the authority and work hard toward a common goal. Additionally, learning to deal with losses is as important as winning with dignity. A teen who learns that losses are a part of life will be able to face any difficult challenges waiting for him or her later in life.

Thousands of studies all agree that students feel more connected with their school and are motivated to work harder in class if they participate in sports. Sports give teens the opportunity to be around competitive people and gain an appreciation for hard work. Of course, participating in sports may also teach teenagers how to balance between two equally important things—like schoolwork and sports.