Hitting the sand instead of the pavement can make for an effective — but also relaxing — summer workout. Here are tips from personal trainers on making the transition:

Start on wet sand. Firm sand, the darker area closer to the water, is easier to run on than dry, softer sand higher up on the shoreline. As you build endurance, you can spend a few minutes on soft sand and then gradually increase that time.

Don't overdo it. Remember that running on the beach is harder than running on hard surfaces or a treadmill. Slow down if needed, and don't expect to match your past times or distances.

Stretch out. Exercising on sand puts more pressure on certain muscles and connective tissues, particularly the Achilles tendon. If you don't want to be sore, stretch before and after your run.

Drink up. Have plenty of water before, during and after a beach workout to avoid dehydration.

Wear sunscreen. You'll likely be in the sun for your entire run, so put on a good coat of sunscreen — with an SPF of at least 15 — about 20 minutes before you head out. It's also smart to wear a hat and avoid exercising during the hottest part of the day, which is between 10 a.m. and 4 p.m.

Keep it flat. Don't run on sloped surfaces at the beach, which can strain your back, knees and ankles.

Pay attention. Always be on the lookout for shells, broken glass, jellyfish and other objects, especially if you're running barefoot.

Go toe first. On softer sand, lean forward slightly, land on the front of your feet and dig in to help propel yourself forward.