Running in sand + wod

So i've been following the wods for a few months now with ssc on the seven basic FSPs (mon, tues, thurs, fri) and have been making great progress. As a warmp-up before each wod, i run a half mile barefoot at probably about 70% effort just to get things flowing and for a little endurance. It takes me less than 4 minutes... But recently my friend has been trying to get me to go running at the beach with him on the sand following this route that turns out to be about 6 miles. Ive done it once and enjoyed it and i wasnt sore afterwards just tired.

I dont want this to affect my strength training or cause me to lose any mass (im about 150lbs and under 10% body fat). So basically im wondering if it would be okay to do this once or twice a week (either on rest or work days depending on my schedule) without it diminishing my progress in gaining weight and doing the wods. I was thinking i could run at a casual pace or maybe try running at intervals by running 1 mile, then walking for a bit, then running again. Any advice would be much appreciated.

Or maybe i could just do half and run 3 miles? Idk

running on sand won't teach you proper running skills. It can be a good occasional run or a good mesocycle adaptation, but in my opinion not your usual training regimen on a long term basis. If you enjoy it (who doesn't?) do it sparingly, I'd opt for the once a week recovery session (super easy run).

As for mass gaining It's all about your diet, plain and simple. This is one of my favourite quotation:

This is a little lesson explaining the effects that nutrition and exercise have on each other.

I. Diet modulates weight.

II. Exercise modulates body composition.

1. Nutrition quality will improve how fast you lose or gain weight.

2. Exercise intensity will improve how fast your body composition changes.

Nutrition and exercise also have a big impact on health.

http://www.eatmoveimprove.com/2009/08/t ... -exercise/

you just have to eat the right food and the right amount of it related to your activity level, not to lose muscle mass. Long distance runners wants to be skinny as they have to carry the less possible weight for running economy. Usually phenotypes also dictate what sport suits better.

Okay so i dont have to worry about weight loss. But why wouldnt it teach me proper running technique?

will you train for skills with a maximal effort movement? sand slows you down to the point that you can't focus on good arm action, proper control of your body, keep hips in alignment (never bend forward at your hips when running), foot-ankle-knee-hip and shoulder on the same straight line, develop good reaction-spring during the foot contact phase and so on.

It is a very good workout indeed, but not the way to learn or keep practicing good running habits. Efficient runners seems to fly away, to glide on the surface, to be so light on their feet... just the opposite of what happens on sand!

Sand running on SOFT sand will make your ankles super strong, and since you didn't get sore I am assuming you were not running on super soft sand. I have never known anyone during my time at BUDS who was not sore after their first 3+ mile run on soft sand. You get used to it pretty quick, but still.

Regardless, I wouldn't worry too much. 3 miles would make a lot more sense than 6 miles, but do what makes you happy! The more often you do long fast runs the less ideal things will be, but recovery runs where you keep your heart rate around 120-ish beats per minute are great for your body. 20-60 minutes, depending on what your goals are, does the trick. The only reason you'd do 60 minutes is A) if you're specifically trying to burn body fat and/or B) if you are specifically trying to enlarge your heart chambers for increased stroke volume.

Im definitely not running for maximal effort as it doesn't really fit into any of my goals. I think im going to go for a 3 miles 1x a week and aim for 120bpm following slizzard's advice. When im running, im not very concerned with my speed, im mostly concerned with my stride, extension through leg while striking with the forefoot, straight spine, even arms/shoulders, open hips, breathing technique, and as you put it - gliding along the surface.

Oh and also I ran on the damp sand which made it significantly easier because im not used to running long distances and i wanted to improve my chances of completing the route, and i didnt want my feet/calves to be wrecked for days afterward

Oh yea, and soreness from that first soft sand run hits you all at once too during the run and doesn't go away for like a week at least unless you are really careful to start off with like 1/4 mile and build up SLOW. I got about a mile and a half down the beach and all of a sudden it hurt to take steps no matter how slow I went. That was a long and slow walk back to base, let me tell you!!! *facepalm*