Soft-Sand Beach Running: Training Ideas Plus Alternatives

If you are preparing for a training course that requires running on a soft-sand beach (or in a desert), you need to find ways to make running more difficult if you do not have that kind of access. Luckily, many ways exist to “make running harder” that do not require sand but can still offer solid preparation for both your lungs and your legs when you find yourself on the beach for the first time. 

Countless Basic Underwater Demolition/SEAL (BUD/S) training candidates have used these methods to supplement or replace soft-sand running opportunities. Here is a question on how to do infrequent beach workouts and prepare the legs for timed runs and load-bearing activities in the soft sand:

Hey Stew. I can only go to the beach every other week and want to make the most out of my sand runs. What would you recommend, a 4-mile Zone 2-type run or 400-meter sprint intervals in sand? Any other alternative ideas? Thanks, Yanis.

Yes, doing 4-mile timed runs, building up to a sub-7-minute pace, is a good goal to strive for, as the minimum standard at SEAL training is 30 minutes (third phase). This will give you a little room to work with, in case you have a bad day or did countless log PT lunges the day before, and the legs are fried. 

Another goal is to be able to do that without it being a gut check, but a moderately paced run, meaning you could run it faster if you had to. While it is not a bad idea to mix in some Zone 2 and sprint days into the beach workouts, it is most important to master the 4-mile timed run, as that test is run weekly for 25 weeks of BUD/S. You will perform these tests on the hard-packed sand near the waterline.

Add a Ruck, Too

When you make it to the beach, do your 4-mile run, then follow it up with a 2-mile ruck (40-50 pounds) mostly in the softer sand of the beach. Once you have mastered the 4-mile run, flip the script: Do a 4-mile ruck and a 2-mile run to prepare the legs for the soft-sand, load-bearing events.

While You Are There, Swim

Practice some open-water swimming with fins if the swimming area is safe (with a swim buddy/lifeguards). Learning to swim in open water and swim straight is a big challenge for those who have only swum in a pool. At first, many will add 10-15 minutes to their weekly 2-mile ocean swim if not done correctly. Learn how to swim straight here. But the big Rocket or Jet fins you will use in military swimming/diving courses take some time to get used to and require strong legs and hips. This workout will help you build stronger legs that can handle more soft-sand running, too.

No Beach? Here are Some Ideas

Bleachers and stairs. If a beach isn’t accessible or you’re looking for a tough leg and cardio workout, stadium stair climbs or using a stair stepper at the gym are excellent alternatives. The stair stepper is particularly effective for high-intensity, low-impact training that closely mimics the muscle engagement of sand running. For added difficulty, use a stair master with extra weight; this is a great way to simulate beach training and build strong beach-running legs. Check out the Special Ops Stair Stepper Workouts for specific routines.

Sandbag training. Make a “sand baby,” a 40- to 50-pound sandbag, for exercises such as chest carry, lunges, shoulder carry, squats and runs. Running as a boat crew with a log is part of training, and this sandbag is a useful simulator. For those unable to run due to shin pain, chest carry walks for 1-2 miles are recommended, with 20 squats required each time you set the sandbag down. Explore the DIY sand baby for more details.

Rucking alternatives. A weight vest can substitute for a backpack during runs and rucks. Affordable packs (often military brands such as ALICE or MOLLE packs) can often be found on platforms including Facebook Marketplace and eBay. But you may find a weight vest more versatile for your training if you are trying to get the most for your dollar.

Hills and parking garages. To increase the challenge of running, we use a 400-meter hill with a 10- to 15-degree incline. During the third phase on the island, hills such as Frog Hill add additional difficulty to training. If you want to improve performance in load-bearing runs, rucks, the 4-mile timed run, and soft-sand conditions, try hill running/rucking. To avoid carbon monoxide exhaust exposure, these runs are scheduled before sunrise when the garage is less busy.

You can do many things to prepare your legs and lungs for soft-sand beach running and other load-bearing activities on the beach. Activities such as swimming with fins, hill or stair stepper runs/rucks, and incorporating plenty of squats and lunges will effectively prepare your legs for the load-bearing beach workouts encountered throughout all phases of BUD/S. Check out more leg day workouts found at the Military.com Fitness Section to diversify your training.

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