Running Review: Virginia Beach Boardwalk

A few weeks back I had the chance to visit Virginia Beach with my wife, young daughter Florence and some extended family. As I outlined in my previous posting, the trip was fantastic! A huge part of that trip (and really anywhere I go these days) was the running. Virginia Beach offers a fantastic cardio experience for runners of all abilities.

The VB Boardwalk is 4.5km long (about 3 miles) from end to end stretching from 40th Street at the north end to just below 2nd Street, Rudee Inlet and Grommet Island Park to the south. The west side of the route is flanked by various hotels, condos and restaurants while the east side provides a beautiful view of the beach and mighty Atlantic. Each end of the boardwalk provides a small loop to turn around and head the opposite way.

The boardwalk on a fantastic cloudless day

A nice thing about the boardwalk you will notice right off the bat is the unique paths for pedestrian and cyclist traffic. This is not just a painted line down the middle of the concrete, but two distinct, separated lanes. This assists with congestion, especially during the high season. That being said I would still recommend getting your running in prior to 9am for the benefit of smaller crowds as well as avoiding the worst of the Virginia summer sun.

A view of the separate bike path in front of King Neptune

The boardwalk has a couple of features which help you visualize your location and progress during your run. Every street from 2nd to 40th is marked by a large sign where the boardwalk steps down to the beach, so if you get tired of counting kilometers you can count streets! Secondly, sitting at roughly the 3/4 mark of the boardwalk at 30th street is the mighty statue of King Neptune, the crown jewel in the Virginia Beach experience.

Sign marking 22nd street

The mighty god of the sea

In addition to running on the boardwalk, you also have the option of stepping into the sand and running directly on the beach. I did this for the first time in Punta Cana, and really there is nothing quite like a morning run admiring the waves, enjoying the breeze and having the surf gently (or not so gently) lap against your feet. If you are new to beach running you will surely feel some tightness or moderate discomfort in your shins or ankles the next day as your body adapts to using those additional stabilizing muscles.

The wide open, soft sand beach!

Nothing quite like this feeling

Unlike Punta Cana or Miami, there are no fresh young coconuts available for your post-run electrolytes so be sure to pick up a few cans of coconut water before hand. Coco Joy is a fantastic tasting brand I discovered while in Virginia Beach at the local Target. As is the case with many popular tourist destinations, there are several Strava segments available on the main strip for you to see how you stack up!

Post-run selfie with the waves and fishing pier behind me

Pro Tip: When you switch from boardwalk running to the beach, leave your shoes and socks by one of the tall lifeguard chairs. These are also marked based on street number so they are very easy to find again after your run.

Mike @ Palms & Pints
@palmsandpints

Essentials for the Travelling Runner

For more than five years running has been a huge part of my life. I have developed a love for the sport such that not even the deep freeze of winter or piercing humidity of summer can keep me off the road, (and living in the Toronto-area ensures I see plenty of both!). In fact, my general mental well being of the day, especially on weekends, is often directly related to whether or not I completed my morning run.

Bundled to run on the coldest day of 2016

Naturally, when the time comes for vacation, the activity doesn’t stop. Running, whether at the beach, in the big city, or on a back-country trail, is my favorite way to experience a new locale. I have written in the past about the benefits to running while traveling, so that is not the focus of this posting. Instead I’d like to offer up a list of the “essential” items any runner needs with a bit of extra focus on running while abroad. 

1) A GPS tracking device

There are a few options here. The most popular of which (especially amongst newer runners) is a smartphone. This is something that the majority of us already own, so all that is needed is an armband to secure it. Don’t worry about data roaming charges, as GPS tracking does not use data (only loading the maps does). When you are back on a Wi-Fi network you can review the details of your route.

Trusty iPhone on my arm, tracking my running route in Barcelona

The second option is a dedicated GPS smart watch. These range in price from a couple hundred to over a thousand dollars. They allow you to track your route and other stats on the fly without the need to carry your phone with you. On one hand this is useful if you are worried about your phone being lost or stolen, but on the flip side it’s always a safe practice to have your phone accessible when running in unfamiliar territory, just in case. 

2) A Heart Rate Monitor

Some of the aforementioned GPS watches include a wrist-based heart rate monitor (HRM). This is great for walks, light hikes and other moderate exercise, but for runs when your pulse is pounding at 160+ BPM, the accuracy of a chest-based unit is unmatched. Whichever route you go, a HRM is the best way to ensure you know just how hard you are pushing yourself. When running in new areas where the temperature, elevation change or terrain is harsher than you are used to, it is very important to keep tabs on your body’s limits. A basic HRM should set you back no more than $100-$150, which is more than worth the value it provides.   

3) Running App/Website

A running app or website will take the data from your run and translate it into several statistical and graphical breakdowns for you to review. Even at a basic level it will show you your total distance, route, pace, time and more. I highly recommend the app/website Strava, as it contains not only all of this info but also allows you to compare your time in certain sections of road or trail all over the world with others who have run it. Imagine seeing how your time running the perimeter of Central Park or along sections of the famous Boston Marathon compares to those from all over the world!

4) Music

This is an obvious one, but oh so important. Make sure your phone or iPod has a great playlist lined up with songs that will keep you moving and feeling good. Get creative and build a list of tunes that matches your location like British rock in London or jammin’ Latin beats for your beach run down south. The stock Apple ear buds are great for this use, but I find a head band or hat is required to keep them securely in the ears. Even with the tunes pumping, always be aware of your surroundings, especially when running near live traffic or at night.

Quick selfie during a beautiful beach run in Dominican Republic

Here are some other tips when running on vacation:

-If your accommodations do not include laundry facilities, bring a plastic bag to seal your sweaty running clothes in. You definitely do not want to stink up the rest of your luggage. You can also give them a quick rinse in the bathtub and hang dry them on your balcony if the room/weather allow it.

-Ask your hotel concierge if they know of any great running routes nearby. If your hotel is in a touristy city/area, they are likely asked that question all the time and will be happy to help. It may save you from a dangerous run in a dicey neighborhood or at the very least boring one in an commercial/industrial part of town.

-Use the local geography as part of your post-run reward. Whether that be a dip ocean as an instant cool down, or replenishing your electrolytes with water from a coconut cut fresh from the tree.

Mike @ Palms & Pints
@palmsandpints