Beth Baker, a running coach in Seattle, Washington, ranks surfaces hierarchically: Concrete is the worst, followed by asphalt. Running on hard-packed dirt is ideal, since it’s got just enough give to lessen the blows against your poor knees. On surfaces softer than that, it gets tricky. Running in sand is easier on the body in some ways and tougher in others. The immediate impact of slapping your feet against a hard slab is lessened, but then you’re pushing off from a shifting, unstable surface.

“You have complete range of motion in the sand,” Baker says. “There's more opportunity for injury because your muscles are getting lengthened quicker. The older you get, it turns out, your body doesn't like that as much.”

Take it slow and steady when you first start running on the beach, Baker says. Try to start close to the water where the sand is firmer, then work your way up to looser sand.

“If you just go balls-to-the-wall on loose sand, it's not going to be comfortable,” Baker says. “You have to go a lot slower and just be nicer to yourself, because it’s not going to be the same.”

Also, while it might be more apparent on some beaches than others, your running surface is bound to be slanted slightly toward the water. That means your gait will be a little off kilter, with each foot on slightly different elevation. Baker advises retracing your steps on a beach run to even out the experience. So if you run one way up the beach, plan to make it a round trip. And if you only see one set of footprints, it was then that I carried you.

You’re better off not running barefoot on the sand. As freeing and romantic as it may feel, many beaches are just plain dirty. Plus you run the risk of stomping onto a sharp piece of shell or not-yet-ocean-smoothed glass. Luckily, the ideal beach shoe is the next best thing to going barefoot. You’ll want something lightweight that affords you maximum maneuverability.

“When you have softer ground, your shoes don't need so much structure, because your body is doing more work, but it's less supported by the ground,” Baker says.

If you hate sand, you’re going to like it even less when it’s wormed its way into your shoes during a run. So you’ll want a shoe that keeps the sand out as much as possible. Lots of running shoes have little holes that are great for breathability, but those don’t work as well on the beach, where sand can creep in. You’ll want a pair of good socks, ideally light wool or some other material that’s breathable and soft, and that provides a tight fit.

If you’re worried about getting your shoes covered with sand and assorted ocean gunk, Baker suggests feeling things out with a spare pair of shoes you don’t care about as much. But when you’re ready to sprint across the sand like you’re a Baywatch regular, we’ve got some suggestions.

Of all the shoes I tried out specifically for the beach, No Bull’s Knit Runners were among my favorites. The soles are a little thicker than you might need for sand stepping, but the rest of the shoe is light and breathable. The mesh upper may look like a veritable sieve for sand, but in reality the fabric has a tight weave that keeps grains out. The elastic cuffs around the ankles work as built-in gaiters, keeping the inside of the shoes more sand-free than any other pair I’ve tried.

No Bull’s Runners come in a ridiculous number of colors, with all sorts of options for customization. The Knit Runners in particular have the ankle gaiters, but you can choose from other styles without the gaiters if that design bothers you.

The only real downside is that the tread has some deeper grooves along the bottom that may hang onto sand longer than the other shoes. Still, it’s nothing a bit of smacking against the sidewalk won’t dispel.

The Aqua X Sport from Xero Shoes—which comes in men’s and women’s sizes—is pretty much the ultimate water shoe, good for beach running and stomping around in the ocean (or other body of water). All the holes along the sides and toe box means it does fill with sand like nobody’s business, but that also gives you breathability for your feet. This is about as dead simple a shoe as you can wear. Just slide it on and pull the cord to cinch it tight. When they do fill with sand, it’s super easy to take them off and dump it out. There’s an insole that provides some cushion and lift, but you can remove it if you’re a true barefoot adherent. (I liked wearing them with socks, but I am uncultured.)

Xero’s Z-Trail Ev are also great. They made our best overall spot in our best barefoot shoes guide, and WIRED product writer Scott Gilbertson calls them the best shoes he’s ever worn. Compared to other shoes, there’s hardly any material on them, so you can barely feel them when you’re running. I did find myself fiddling with the Velcro straps to get the correct fit more than I’d like, but once you get the hang of them, they’re really something.

Both Xeros are good if you aren’t worried about letting the waves wash over your feet. Your feet might slip around a little inside the Z-Trails when they get wet, but just cinch 'em up and you should be good to go. Plus with so little material, they dry up in minutes.

Ah, toe shoes. The funky design of these digit-dividing kicks are polarizing, but if you can tolerate the weirdness, these barefoot-style oddities are uniquely suited for beach running. If you’re too sand-averse for the Xeros, the fabric on Vibram’s KSO EVOs are stitched up tight in an effort to keep out sand or other unwanted bits. KSO is Vibram’s acronym for Keep Stuff Out. These shoes do a good job at it, but they aren’t perfect. If you go trudging through ankle-deep sand, you’ll probably feel some grains grinding against your toes.

The shoes are a pain to put on and take off too, what with having to wiggle each toe into its own little slot. It gets easier the more you dig your digits in there, so it may take a few wears to feel like they fit right. The sole’s a little thicker than what you’ll find on some other Vibrams, but it still feels about as close as you can get to scooting around barefoot. You even leave proper foot-shaped prints in the sand behind you, which is fun. If you want to save $15, the original KSO is almost identical, just with a smoother sole.

Another shoe with a whole lotta sole, Hoka’s new Kawanas are a bit of an unconventional pick if you’re just looking to run on the beach. That big, weird curve in the heels helps facilitate a smoother footfall on harder surfaces. It feels very nice on hard ground, but it’s much less noticeable on sand. Still, the shoes are so light they make you feel like you’re floating, and they do a great job keeping sand out. If you’re looking for a solid hybrid shoe that can handle running on the beach as well as the road, the Kawanas are my top pick.