Where to Run In Coastal Delaware Near Dewey, Rehoboth & Bethany
Running Trails On or Near Rehoboth Beach
Rehoboth may be known for its surfside atmosphere, but it has plenty of places to get in a quick mile or a leisurely 10k. Whatever your speed, you can always find a location to move those muscles and enjoy breathtaking scenery.
Below are some of our favorite must-visit spots to run solo or with buddies. From the boardwalk to woodsier locales, Delaware's stunning Rehoboth region always delivers for runners looking for coastal cruising.
Rehoboth Beach
Is beach running on the agenda during your time in Rehoboth? You can absolutely run along cream-colored sand anytime between dawn and sunset. Rehoboth beaches have a reputation for being quite lovely, providing you with just the right ambiance to log miles without worrying about navigating street signs, street lights or motorists.
If you're focused on going a specific distance, you may want to carry along your device to track your mileage. The beach, including its spectacular boardwalk, does not have many mile markers to help you figure out how far you've gone. With that being said, the beaches connected in southern Delaware between Cape Henlopen State Park and Delaware Seashore State Park offer up to about 10 miles of run-worthy surface.
Looking for some tips for running on the beach rather than a trail or firmer surface? Plan to run on the moist sand already packed tight, especially if you run with your regular footwear. You might also want to start at a slower pace than usual until you get the knack of running in sand. Finally, be aware that some beach spots may be tighter than others, especially at high tide, when there's less room between the water and dunes.
Gordons Pond Trail
You say you want to run by the water without having to navigate impromptu beachside squash matches or sandcastles? Meet the well-maintained, frequently traversed Gordons Pond Trail.
The trail itself is located in Henlopen State Park, a runner's paradise in itself. What sets Gordons Pond Trail apart is its beautiful, easy-to-follow pathway through a marshy neighborhood inhabited by the birds and animals native to southern Delaware. You may even spot a bald eagle or two, as America's bird makes its home in this picturesque setting.
Made of crushed gravel, the running trail offers just enough cushioning and traction. Additionally, it clocks in at a decent 3.2 miles, which makes Gordons Pond Trail ideal for runners eager to practice their 5k and 10k times.
The only side note to Gordons Pond Trail is to be aware of its configuration. Because the trail is a straight northeast to southwest line, it doesn't offer looping access to and from the extensive parking lot. For that reason, you may want to calculate the time it will take to get back if you run the 3.2-mile trail and end up walking back instead of adding more mileage to your day.
Cape Henlopen State Park
Running in Cape Henlopen State Park remains a popular pastime for both Delaware residents and visitors. The state park features everything from a historic lighthouse to row after row of iconic dunes. Best of all, you can easily find a variety of trails through the state park, which will allow you to come back without feeling bored by the same old setting.
Because cape Henlopen State Park is so well-traversed and such a beacon for people coming to southern Delaware, the various trails and pathways regularly attract runners. No worries though. You should never experience a feeling of claustrophobia when running these routes. Yes, they may be popular, but each trail provides enough width to accommodate people on foot as well as two-wheeled traffic with ease.
A particularly popular running option in cape Henlopen State Park is its 3.3-mile bike loop, another fantastic selection if you have a 5k race coming up on the calendar. The loop heads a bit inland and features firmer footing due to its construction. If you get a little winded along the way or want to take a break, you have lots of places to kick back and recharge at a campground, nature center or the fort miles historic area.
Prime Hook Wildlife Refuge
When you want to get back to nature, trust the prime hook wildlife refuge as a running resource. Maintained by the U.S. Fish & Wildlife Service, the refuge sports many Delaware outdoor trails that are open for runners from a half-hour before sunrise to a half-hour after the sun goes down. During the summer months, this schedule will give you tons of hours to run all around the refuge.
Although the prime hook wildlife refuge has not been distinctively set up for running, it does provide excellent trail work. You may want to reconsider your choice of shoes, as having trail-based gear makes more sense in this environment due to variable surfaces. Please bring along your sunscreen and bug spray when you head for the refuge's paths — insects are part and parcel of this landscape.
What will you see as you take yourself along up to six miles of fascinating Delaware running trails? You may spot one of the dozens of amphibian or reptile types or more than 300 species of birds. Unless you have an agenda to meet a personal record, take a few moments now and then to scale back and take in the magnificent scenery.
Looking for some cross-training for your upper body while visiting Rehoboth or Delaware? Prime Hook Wildlife Refuge has launching pads for kayaking and canoeing. Post-run, you can slide your boat into the water and paddle your way to fitness.
Quiet Residential Seaside Streets
Some beach communities recommend not running along residential streets closest to the boardwalk or sand. Rehoboth is different. In fact, many runners who like street running rave about how great the roads are in and around these laid-back neighborhoods. The area between silver lake and tidewaters road receives particularly high marks.
To help you keep track of where you go, be sure to check out maps of the side streets before you head out the door. That way, you'll have some sense of grounding during your running excursion. Though the streets are fairly quiet and drivers tend to be respectful of pedestrians and joggers, exercise caution and remove your earbuds or turn off your music when you're crossing streets.
When should you run along the seaside streets? Timing really is up to you. Just know that you should be able to find tons of shade, even in the heat of a midsummer day. Swift, steady breezes from the ocean help make cruising along sidewalks feel less intense. Of course, you should still hydrate well before, during and after your workout.
A final note about running off the boardwalk and into residential communities: avoid major highways like Route 1. The road shoulders are too narrow for safe running, and the traffic is too heavy.
Is Running on the Beach Bad for You?
Many runners debate the impact running on the beach has on your body. Running on a beach has many benefits, including improved endurance and muscle strength. But if you overdo it, it can lead to increased injuries. It's important to balance the risks with the good that running on the beach can do.
Should You Run On the Beach With or Without Shoes?
Running shoes can offer great support and protect your feet from shells or rocks on your beach runs. However, losing the soles can offer a lot of benefits as well. When running barefoot, your feet can go through their natural range of motion, which activates and strengthens smaller muscles in your ankles, legs, feet and hips. This strengthening can help you when you decide to get back on the road or track.
As beautiful as running on the beach barefoot is, it could lead to problems down the road like plantar fasciitis and ankle sprains. Here are four tips to keep in mind while running barefoot:
Start slow and short: Plan your barefoot runs to be 15-20 minutes long initially, as too much running too quickly can lead to injury.
Add time gradually: As you become more comfortable, start to add time to the length of your runs.
Run on wet sand: Wet sand offers more stability to help your feet slowly adapt to using new muscles.
Don't overdo it: If you start to feel any pain or discomfort, it's best to pull back and rest.
There are benefits of both running barefoot or with shoes on the beach. It all depends on what you're looking for and how you want to enjoy your run.
How to Keep Sand Out of Running Shoes
Getting sand in your shoes is itchy, and it stays in your shoes for days. There's no getting around the sand while at the beach, aside from running barefoot! Luckily, there are some things that you can do to prevent sand from affecting your run.
1. Use Running Shoes with Closed Mesh
While open mesh running shoes help cool your feet, they are an open door for sand. Closed mesh, while not so breezy, creates a barrier between your feet and the sand, keeping your feet clean throughout your run. Running gaiters are also great tools to wrap around your shoes for a zero sand running experience.
2. Wear Taller Socks
Consider using socks that extend over your ankle bone. This will make it more difficult for those pesky grains of sand to get into your shoe. Thin, airy socks will be the best to allow your feet to breathe, as well as dry quickly if they get wet.
3. Run on Wet Sand
Wet sand reduces the chances of loose sand flying into your shoes. Low tide is a great time to find the perfect sand for a better run. Maximize the tightly packed, wet sand and minimize the odds of sand affecting your run.
Common Problems with Running on the Beach
Running on the beach can be a great experience. However, if you're new to it, there are things that you should know before you head out.
Instability
You'll have more stability when running on the road than on the beach. Sand causes unstable foot striking and landing, which can cause ankle injuries like rolls, strains or sprains. Sand's unreliability can often cause problems if you have a history of Achilles tendon or meniscus problems.
Extra Stress
The uneven beach can also create a length discrepancy, as one side of your body takes on more pressure than the other. Try running on one path in both directions to ensure that both sides of your body get the same impacts. This will distribute the pressure to reduce the chance of any joint pain, such as in your knees, ankles or back.
Increased Risk of Injury
The unstable terrain can lead to increased injuries if you begin to run too much or too fast. Beach runs use more than 20 muscles in your feet to extend and flex at the joints and contract or expand to impact movement. If you haven't given yourself time to adapt to the new surface and strengthen those muscles, you may see some new injuries begin to pop up.
Beach Debris
No matter what beach you run at, some debris will be lying around. Broken shells, rocks and even glass are the most common things to look out for while running. It might even be smart to stick with shoes if the beach you run at is filled with potentially dangerous debris.
Benefits of Running on the Beach
Once you adapt to the new, sandy surface, the beach can be very beneficial to muscle strength and endurance. There are a few key advantages of running on the beach.
Working Your Core
The constant surface change requires more muscle engagement and overall core engagement. Your feet will slip and shift, forcing your core to activate to maintain your balance. A strong core can have a significant impact on your running, as a study found that it improves running endurance and decreases energy output, leading to more efficient runs.
Strengthening Smaller Muscles
The beach requires different muscles than solid ground. Each time your foot hits the sand, the ligaments and tendons in your foot have to stabilize and balance, and over time they strengthen.
The beach is also known to provide high shock absorptive qualities, reducing muscle damage and soreness. The sand is an ideal location to strengthen your muscles and challenge your cardiovascular system in different ways than solid ground.
Burning More Calories
Going on a beach run makes you work harder, which burns more calories in the process. One study showed that running on sand offers a much higher energy cost than training on traditional materials like grass or hard ground. So, if you're looking for an effective way to burn more calories, the beach might be your go-to.
Running with a View
Running the same route along the same road can often be uninspiring — consider changing it up and running along the beach. The Rehoboth Beach running trails can be the perfect place to take your mind off the mileage and find your motivation.
3 Tips for Running On the Beach
Beautiful views and additional benefits to your body are what make beach running such an exciting way to get out and exercise. Running on the beach is a much different experience than running on the road, so it is important to understand how best to be prepared and safe during your workout.
Check out some of these tips below to make sure you have a great run every time.
1. Plan Your Beach Run in Advance
Beach runs take some planning. Just as regular trails and roads differ in quality between season, time of day and weather conditions, the beach has similar ideas to consider to help improve your run.
Tide Charts
If you have the freedom to run at any point during the day, it's best to do it when the beach is at low tide. You can check these times by looking at the tide charts in your local area. This will ensure that you're running on the flattest, firmest and bounciest surface for a great run.
If you're stuck running at high tide, it's wise to keep it short. High tide will provide deeper, loose sand that will make running much more difficult. It will also make for a super-tough strength and cardiovascular-building workout. However, too much of it could lead you to develop an injury. Work those muscles, but give them a break they deserve after that demanding workout.
Time of Day
The beach can get hot quickly, especially when the sun is at its highest in the middle of the day. It may be smart to stay away from midday runs to avoid the burning sand and the sun's blinding reflections off the water. Instead, try getting up early to catch the cool morning air or plan your run for later when the sun is setting. These times are perfect for having a beautiful run in more comfortable conditions.
Available Routes
Finding the best beaches or routes can be a challenging task, but you need a safe route to get in a good run. To find the perfect one for you, consider some tips below.
Walk the beaches: Before you run, walk the length of the beach and keep an eye out for things like rocks, shells and people. If there is too much debris or too many people, consider finding a different beach.
Reach out to your local running community: Reach out to runners you see or stop by local running shops. These people will know where the best spots to run are.
Use technology: Online platforms like MapMyRun, greatruns.com and Strava are useful ways to check out nearby routes that runners are recommending.
2. Employ Runner Safety Practices
Whether you're an experienced beach runner or just getting started, make sure that you take all necessary precautions before starting your run. Here are a few safety tips to get you started.
Start Slow
If you're new to running on the beach, starting slow is important. The sandy surface offers a much different run than the road does. The surface change will make two miles feel like 10, calling for a more intensive and energy-draining run. Start out with a slow pace that isn't too difficult — as you get used to the new terrain, increase your pace gradually.
Run on Hard Sand
Try and find the flattest, hardest sand on the beach. This sand is far more supportive and will help reduce some strain that comes with running on the beach. All beaches have a slope, so running in both directions will ensure that neither side of your body works harder than the other, which can lead to overuse injury.
Drink plenty of water
Heat exhaustion and dehydration easily set in when running on the beach during hot weather. It's important to make sure that you are drinking enough water before, during and after your run. Consider using running belts or backpacks designed to help you carry water on your run.
Wear Sunscreen
The beach exposes us to strong UV rays, so you must protect your skin from the sun with sunscreen. Use water-resistant sunscreen so it will work effectively through sweat and cool ocean sprays.
3. Compare Beach vs. Boardwalk Running
Whether you run on the beach or the boardwalk is entirely up to you. Are you looking for a higher intensity run, or does a longer, slower run sound better?
Running on the boardwalk, much like road running, may be less straining on your body if you have a history of injuries. However, if you're looking to expend that extra energy, consider taking up beach running.
Beach running does the following:
Strengthens smaller muscles in the feet and ankles
Puts less impact on your joints
Increases your core strength
Running on the boardwalk:
Provides a stable terrain to run on.
Offers an established route, perfect for minimal planning.
Has scenic views without increased stress on your body.
If you're looking for more information on what beach running can do for you, check out this guide.
Capping Off a Day of Running
Whether you run for 20 minutes during your day at Rehoboth or decide to take hours investigating running trails, beaches and side streets in southern Delaware, you'll be ready for an evening of enjoyment and relaxation afterward. Instead of trying to make a meal on your own or turning on the television in your beachside rental home, venture out to Thompson Island Brewing.
Our independent craft brewery and restaurant provides just the right mix of southern Delaware entertainment and everyday pampering to satisfy your every need. Treat yourself to one of our proprietary brews while you nibble on menu items prepared on an authentic wood fired grill. You deserve some downtime — not to mention the chance to refuel for your next running adventure.