By: Matthew Kayser
San Diego has a reputation as a city without seasons. Anyone who trains outside here knows better. June mornings at the coast are gray and damp, September afternoons inland can be brutal, and a Santa Ana wind can turn an easy hike into a hard one. San Diego personal trainer Peter Embiricos takes many of his one-on-one sessions outdoors, and he plans them around the city’s quirks instead of ignoring them.
“People move here for the weather and then spend the whole year in a gym with no windows,” Embiricos said. “You can train outside almost every week in San Diego. You just have to know where to go and when.”
Here is how he uses the three kinds of terrain the city has in abundance.
Beaches: Use the Sand, Check the Tide
Sand moves beneath every step, so the calves, ankles and hips work harder than on pavement while the joints take less impact. Embiricos uses the long, flat stretches at Pacific Beach and Mission Beach for walking intervals and short sprints, with the paved boardwalk alongside for warm-ups.
Beginners start on the firm, wet sand near the water. Soft sand comes later. “Ten minutes in soft sand will humble almost anyone,” he said. “If I start people there, their calves hurt for three days and they don’t want to come back.”
Check a tide chart before you go. At high tide, the firm sand is all gone and some beaches leave you with very little room to move.
Trails: Match the Hill to the Goal
Embiricos sorts the local trails by what a client needs. Cowles Mountain in Mission Trails Regional Park is his pick for steady climbing. It gets crowded on weekends, but the grade is consistent and the summit gives people a clear target. Torrey Pines State Natural Reserve suits a moderate session with ocean views and plenty of steps on the way down to the beach. For clients returning after a break or an injury, he starts on the flat path around Mission Bay.
“A hill doesn’t care how motivated you are that day,” he said. “I like to do the same route every few weeks. You can see the difference in people in that they’re getting up it quicker, they’re breathing easier and that’s more than any app can tell you.”
Inland trails heat up fast from late summer into fall, so he books those sessions early and has clients carry more water than they think they need.
Stairs: The Workout Built Into the Neighborhoods
San Diego’s canyons left several older neighborhoods with public stairways linking the streets above and below, including a number in Bankers Hill near Balboa Park. Embiricos counts them among the most efficient workouts in the city.
His basic session is simple: walk up, walk down, and repeat for 15 to 20 minutes. Add squats or push-ups at the top for more work. On later rounds, take two steps at a time going up to load the glutes. These are the types of workouts you can do anywhere, and they’re especially useful exercises for when you’re travelling.
“You get strength and cardio at once, with no equipment,” he said. “The part people get wrong is the way down. Most of the knee complaints I hear come from rushing the descent.”
These stairways run through residential streets, so keep the noise down early in the morning.
Planning Around the Calendar
Embiricos adjusts his outdoor plans through the year:
- May and June: The marine layer keeps the coast cool and overcast, which makes it a good time for longer beach sessions. UV still gets through the clouds, so wear sunscreen.
- Late summer and early fall (especially inland) is the hottest period. Get on the train early, stay close to the water or do your short sessions in the shade in Balboa Park.
- Santa Ana days: Hot, dry wind and poorer air quality. He swaps hard efforts for lighter work or moves the session indoors.
- Winter: Often the best training weather of the year, with clear, cool mornings on the trails and stairs.
“The goal isn’t to train outside every day,” he said. “It’s to stop using the weather as an excuse. Few places give you as many chances as San Diego does.”
About Peter Embiricos
Peter Embiricos is a San Diego-based personal trainer who specializes in one-on-one fitness coaching. He builds customized programs focused on strength, healthy weight management and long-term health, and often takes sessions outdoors. He has discussed his coaching approach with Brainz Magazine, and more information is available at peterembiricosfitness.com.
