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Soft Sand Running Workouts and Alternatives When No Beach is Available

• Stew Smith • 1.5 mile timed run • 4 mile timed runs • ruck • running boats

Running on the Beach - Be Prepared

Both Hard Pack Sand and Soft Sand Running

At BUD/S, running in the sand at the beach is one of the toughest things to get used to, especially if you are working on a running weakness. The student body of each BUD/S class comes from all over the United States, and most do not have the ability to train on the beach like some will. This requires additional running ability (not just average) and plenty of practice with other types of running that make it harder. The good news is that the 4-mile timed runs that are tested each week are on a hard-packed, low-tide beach.  However, many of the class runs will be done directly on the soft sand, over dunes, and on very soft dirt roads, which they call the Demo-Pits road. Depending on what phase you are in, you may find rucking on this terrain ever more challenging. It pays to do both in your BUD/S prep running/rucking program.

Rucking in sand (or difficult stairs/hills) is a good way to prepare the legs for the load-bearing activities like boats and logs. 

Alternatives When You Cannot Get to a Beach
(Make Running Harder)


Our Runs Each Week Include:  Hill Run, Beach Run, Track (sprints/bleachers), and either goal pace/zone 2 runs, but if you do not have any or all of the above options, try seeking out some of these:

Hills & Parking Garages: We use a 400-meter hill with a 10-15 degree incline to make running harder. While on the island (Third Phase), there are hills to run (Frog Hill) to make running more challenging, which helps with both load-bearing runs/rucks and a 4-mile timed run pace, as well as soft sand. Sometimes, we will run about 1.5 miles to a 5-story parking garage in town, but you do not want to do it when it is busy. The CO exhaust is not good. So we do it before sunrise. 

Bleachers & Stairs: If you do not have a beach or just want a butt-kicking leg and cardio workout, perform stadium stair climbs or use a stair stepper at the gym. A stairstepper is highly recommended for high-intensity, low-impact training that mimics the muscle engagement of sand running. In fact, add weight if you are using a stair master. This is an incredible tool for beach simulation (aka building your beach-running legs). See the link on specific workout ideas.  Special Ops StairStepper Workouts.

Sandbag Training: Create a "Sand Baby" (40-50lb sandbag) for chest carry lunges, shoulder carry squats, and runs. You will run with a log on your shoulder as a boat crew. This is a good simulator for that. Click the link for the DIY Sandbaby! For our guys who cannot run due to shin pain, we will do chest carry walks for 1-2 miles. When you set it down, you have to do 20 squats. 

Sand Bag Carry Up Hill / Stairs
Simulate Log PT (and more) with the SandBaby Devil Murph

Rucking Alternatives: If you cannot run on sand, do weighted rucks on hilly terrain or climb stairs with a pack. Or wear a weight vest, run, and ruck with it if you do not have a backpack. However, if you look hard enough, you can find them on FB marketplace and eBay.

It is recommended to focus on adapting to sand instability, breaking in gear, and finding alternative methods to simulate the high-intensity, low-impact environment of beach training when a beach is unavailable. Personally, swimming with fins, running or rucking on hills or a stair stepper, and adding a ton of squats and lunges will help build your legs for the load-bearing beach activities you will encounter in all phases of BUD/S. 

Key Tips

Goal Pace: Practice a 4-mile run in boots under 28 minutes to prepare for weekly timed and potential "goon squad" events at BUD/S by running on both hard pack sand and soft pack.

Top Off Leg Day: We tend to add events like soft-sand runs, rucks on hills, or swims with fins to our leg days. Whether we lift or mix in calisthenics with cardio, these methods build the muscle stamina, strength/durability, and overall work capacity needed to be on your feet all day doing hard things.  

Spec Ops Triathlon - Try this on a beach run to test your abilities: 4-mile run, 4-mile ruck, and 1-mile swim with fins. A Classic!

The Takeaway from StewSmithFitness.com – Your Source for Tactical Profession Prep!

Coach Stew Smith has been a trusted resource for those preparing for careers in the military, police, and fire services for over 25 years. Whether it’s about program design, injury prevention, or mental preparation, his answers help countless individuals achieve their fitness and career goals. I will teach you how to be a better recruit and candidate for these tactical professions, including special ops programs. 

Whether your goal is to make it through a military selection process or simply level up your fitness, the principles of mindset, preparation, and community form the backbone of success.

Here is a list of what we do at StewSmithFitness.com

Core Mission

Specific Programs & Courses

Resources and Content

Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


Have you been thinking about getting back in shape but don’t know where to start?

Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

Learn The Never Quit Mindset Method

The ability to maintain optimism and persistence even in the face of repeated challenges sets them apart. It is a mindset, a Never Quit Mindset. 

OPTIONS: Book, eBook, Audio Book, and Video Training Course

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Training is What We Do: 

Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

New Tactical Fitness Training Course!

Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

Who is Stew Smith? Coach, Trainer, Author, Podcaster 

I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

Where to Find More Information About Optimal Performance Training Programs

When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

Online Coaching Options

Online PT CLUB - Weekly Workouts created personally for you.


New Member's Only Content / Services Program!

If you want access to years' worth of workouts, many of the top eBOOKs, favorite workouts of the week, a free fitness APP, a closed Facebook Group, a video/picture library of exercises, and more access to LIVE Q/A sessions, check out the Stew Smith Fitness Members Section. 

The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

Consider this! - A Membership Program and Gain Access to Exclusive Content
(click for Fitness Club Dashboard - members only)

Best of all, if you have questions, email Stew Smith himself (Stew@stewsmith.com).  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.

 

Questions?  Just email - Stew@StewSmithFitness.com

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