How the Beach Can Be an Effective Cardio Workout Option When Away from Home

Depending on the situation, getting creative with your training in new environments can be both fun and frustrating. I have found great resources in urban/suburban areas with available school tracks, playgrounds, stairs, pools or full gyms. However, arranging an effective workout can be more difficult when you have the great outdoors with lakes, ocean beaches or mountains.

Here is an excellent question from a veteran with a beach available for training.

Hey Stew, I have a 400m beach available for the next few weeks (on work travel). I want to mix in some runs and 100m swims. Any advice on how to arrange the workouts for a solid cardio day? There is not much near me otherwise. Thanks, Bob

Bob, enjoy your travels. This sounds like a perfect week for calisthenics and cardio activities. One of the first workouts I learned while traveling to Southern California was the "Run-Swim-Run-Swim-Run-Swim-Run." That was seriously the name of the workout. It works like this and will fit perfectly on your beach:

Run 400 meters on the beach, then swim 50 meters out and 50 meters back to where you entered the water. Then you get out and run to the other side of the beach (400 meters) and swim out again. This was a common workout in the area, and they had buoys set up at the 50-meter turnaround mark, just past the breakers (waves). Repeat this as many times as you prefer. An above-average workout will total 10-15 swims and 10-15 400-meter runs, but adjust accordingly.

If you do not feel uncomfortable swimming perpendicular to the beach, consider swimming parallel to the shore in 3-4 feet. You may find that swimming with fins will be more effective in ocean waters, but if in a lake, you will be fine without fins.

Here is another idea for you. Try the "Ruck, Run, Swim" workout.

With your travel backpack, ruck the beach for 4-8 laps (down and back = 800 meters) for 2-4 miles. Then, drop your backpack and run 4-8 laps. Finally, swim parallel to the beach for two laps, capping the swim at one mile (or more, if you have time). We also call this the Spec Ops Triathlon, and it is a classic cardio day when you have minimal equipment and just space to run and swim.

Be careful whenever you swim and avoid swimming alone, as the potential for injury or death is not uncommon. At least have some people on the beach observing your swim, and a lifeguard is preferred. In the ocean, some currents can make swimming without fins difficult. When we did this workout in the ocean, we would run carrying our fins and put them on during the run out to the buoys. Safety gear would include a wetsuit (more buoyant) and a tow buoy so boaters can see you better. We always swam in the ocean with fins, masks, a buoy and an inflatable life jacket with an emergency CO2 cartridge inflator, and we always had a swim buddy.

It is great to work out in the great outdoors and enjoy Mother Nature. Preparing for potential dangers should also be considered when working outside.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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