Most guys getting ready for BUD/S ask the same question: “Should I be running in boots?” It sounds hardcore. It feels like the right move. After all, you know you’ll be running in boots in training—so why not start now?
Here’s the reality—this is where a lot of candidates screw up.
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Running in boots can help you if you do it right, but it can also wreck your legs, slow your progress, and take you out of the fight before you even get to Coronado. Boots are heavier, stiffer, and change your running mechanics, which increases stress on your shins, knees, and feet . That’s why so many guys show up already dealing with shin splints and overuse injuries—they trained hard, but not smart.
At BUD/S, the biggest issue isn’t that candidates didn’t run in boots enough—it’s that they didn’t build a strong running foundation first.
If you want to make it through training, you need to understand when to use boots, when to stay in running shoes, and how to build durability without breaking yourself down.
This article will give you the straight answer—no hype, no guesswork—just what works.
If you do it right you can get better performance.
If you do it wrong you will end up with injuries.
We also have a few tips on what not to do and how to avoid injury.
BOOTS VS QUALITY RUNNING SHOES
Boots are heavier, stiffer, and far less forgiving, so the impact forces travel straight up your legs if your form is sloppy. According to Doctors at BUD/S – most injuries in BUD/S—shin splints, stress fractures, knee pain—come from candidates trying to run in boots the same way they run in sneakers.
The goal is to move efficiently and stay healthy enough to survive months of training, not just one workout.
SHORTEN STRIDE
He explains that the foundation of proper boot running is a shorter stride, higher cadence, and softer landings. Long, heavy heel‑strikes will destroy your shins, especially on pavement or when boots are wet. You want to avoid shin splints at all cost. Instead, he teaches trainees to stay light on their feet, keep their steps quick, and avoid pounding the ground. This technique reduces impact, preserves energy, and keeps your legs from getting wrecked during long evolutions on sand, asphalt, and uneven terrain.
Finally, Matto ties the mechanics to mindset. Running in boots isn’t just about technique—it’s about discipline under fatigue. When you’re cold, tired, and carrying weight, your form is the first thing to fall apart, and that’s when injuries happen. He pushes trainees to stay mentally locked in, maintain good movement patterns, and think long‑term. Navy SEAL training at BUD/S is six months of cumulative stress, and mastering how to run in boots is one of the quiet skills that keeps you in the game while others break down.
AVOID THE GOON SQUAD
Running in boots on soft sand is one of the biggest challenges candidates face at BUD/S, and it’s something you simply can’t ignore. You’re going to be on that beach every day, and if you don’t learn how to move efficiently in that terrain, the sand will eat you alive. The goal isn’t to look pretty—it’s to stay with the pack, conserve energy, and avoid getting singled out for extra work. Technique matters, and the guys who figure that out early are the ones who survive the grind. You always want to avoid the goon squad at all cost.
FOLLOW FOOTSTEPS
One of the simplest but most effective tricks is to run in the footprints of the person in front of you. Those prints give you firmer ground and save you from fighting through the top few inches of loose sand with every step. It doesn’t sound like much, but over miles of running, it makes a huge difference. Your job is to lock into that formation, stay tight, and use the terrain to your advantage. If you drift out of the pack, you’re going to pay for it.
When you don’t have footprints to follow, you need to create your own rhythm. A slight toe-first shuffle helps you break through the soft layer and get to the firmer sand underneath. Once you find that cadence, keep it steady and don’t waste energy with big, bounding strides. Running in boots isn’t about speed—it’s about efficiency, durability, and learning how to work with the environment instead of fighting it. Navy SEAL Stew Smith
Build a Base Before Speed Work
I want to emphasize that aspiring SEALs should first develop a strong aerobic base. I trained all the wrong ways at first as I worked out in a bodybuilding gym. I had never ran more than 3 miles. I want to warn against jumping straight into sprints or high-intensity runs. The goal is to condition your body to handle long distances and repetitive impact before adding speed.
Prioritize Consistency Over Volume
At BUDS you run every day. I trained the wrong way and only ran a mile or three (at most) once a week. I was in for a rude awakening. You must be running regularly—several times per week—but keeping mileage manageable. The focus should be on gradual progression, not sudden spikes that lead to shin splints or stress fractures.
Train on Varied Terrain
I strongly recommend that you train on mixed surfaces: pavement, trails, sand, and grass. This mimics the variety of conditions at BUD/S and strengthens stabilizing muscles. Running on sand, in particular, builds ankle and calf endurance. Try to find a way to get to a beach or a sandy rutted road. This will help you build ankle stability and endurance.
Learn to Run in Boots (Carefully)
A big mistake I had made was that I had not trained in boots – in the sand. Every candidate will run in boots during BUD/S, so it’s smart to acclimate—but only after building a solid foundation in running shoes. Start with short boot runs once or twice a week to condition your legs and feet without overloading them. Get a good arch support and slowly condition your legs and feet to moving in sand.
Strengthen Supporting Muscles
The only thing that I did right in training was that I worked out in a bodybuilding gym. That became a blessing as I had to learn proper form for back squat, dead lift, shoulder press and bench press.
If you have access to a gym then use it to your advantage to build lean muscle. Never miss leg day was the mantra in the gym. We were all empowered to make sure that we hit legs hard with back squats and Bulgarian split squats with dumbells.
We loaded as much weight as we could on the standing calve raise machine. We then stepped a few feet away and hit the seated calf raise for a full burnout session. Arnold said you could work on your calves every day and that is what we tried to do.
The same for the dead lift. We would hit a set of 5 to 8 reps in perfect form. If your form was off someone in the gym would say something. We would also lay on a incline back and lower our upper body down to the floor. Then back up again. Eventually we were able to add weight but only with good form.
Never miss leg day and you will improve your hip stability and help prevent shin splints and knee pain.
Embrace Mental Toughness
I would say that BUDS is 80 percent mental and 20% physical. I say that as I was not an athlete going into BUDS. You learn in week one that those that appear physically gifted – may quit easily. They have not been exposed to real suck in life. You learn quick that you dont have to be a physical stud to excel at BUDS – but you do have to have mental toughness in spades.
Running should be treated as an opportunity to build resilience. Pain and discomfort are part of the process, and learning to stay composed under fatigue is essential for BUD/S success.
Recovery and Maintenance
After a beach run in boots you will want to stretch, hydrate, and rest properly. Overtraining is a common mistake among candidates who think more mileage equals better preparation.
FAQ:
What boot is now used in BUDS/S training? Trainees are using the Nike SFB boot in 2026.
Cited literature: Physical training in boots and running shoes: A historical comparison of injury incidence in basic combat training.
About the Author:
Brad McLeod, Navy SEAL and life coach, brings his firsthand experience in functional training to help athletes and veterans overcome any obstacle.
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