Soft-Sand Running: How to Train for Quicksand Australia
- Quicksand Editor
- 2 days ago
- 4 min read
Running along the beach can look effortless, until you leave the firm shoreline and step onto soft sand.
Every stride requires more control, your legs work harder and maintaining your usual road-running pace becomes much more difficult. That challenge is exactly what makes Quicksand Australia such a memorable running event.
Held on the golden sands of Terrigal Beach on Sunday 23 August 2026, Quicksand Australia offers 2km, 5km and 10km soft-sand events, along with family, school, surf club and team relay categories.
Whether you are aiming for the 2km family event or taking on the full 10km challenge, the right preparation can make race day much more enjoyable.
Why is soft-sand running different?
Unlike a road, track or firm pathway, soft sand shifts underneath your feet. Some of the energy from each stride is absorbed by the sand, while your feet, ankles and lower legs work harder to keep you balanced.
This means you should not expect to hold the same pace you would during a normal road run. Instead, soft-sand running rewards patience, rhythm, good technique and sensible preparation.
The goal of training is not to complete every session on the beach. It is to gradually introduce your body to the movement and effort required for the Quicksand course.
1. Introduce soft sand gradually
If you normally run on roads or footpaths, begin with short periods on the sand rather than attempting your full race distance immediately.
Start with 10 to 15 minutes of easy running on relatively level sand. You can alternate between running and walking while your feet, calves and ankles adjust.
Add a few minutes to each session as you become more comfortable. One or two sand sessions each week can provide useful preparation while still allowing you to complete your usual running on firmer surfaces.
Trying to do too much too soon may leave your calves and lower legs unnecessarily sore, so let consistency, not one enormous training session, do the work.
2. Train on the surface you will race on
Running on firm, wet sand near the water is usually easier than running through dry, churned-up sand. Quicksand Australia is a soft-sand event, so include some genuinely soft sand in your preparation.
You do not need to complete every session entirely on the softest part of the beach. Begin on firmer sand, then add short sections of softer sand as your strength improves.
If possible, practise on a beach with a relatively level surface. Spending too much time running along a steep shoreline can place uneven stress on your legs.
3. Run by effort, not by road pace
Your normal kilometre pace is unlikely to be a helpful target on soft sand.
Instead, use your breathing and overall effort to guide you. For an easy training session, you should still be able to speak in short sentences. During a harder interval, concentrate on maintaining a controlled effort rather than chasing a particular number on your watch.
On race day, begin conservatively. It is much easier to increase your effort later than to recover after starting too quickly on a demanding surface.
4. Shorten your stride
Long, forceful strides can waste energy when the surface moves beneath you.
Try taking slightly shorter, lighter steps while keeping your posture tall and relaxed. Allow your arms to provide balance and keep looking ahead rather than staring directly at your feet.
There is no need to exaggerate your running style. Think about being smooth and controlled, especially when the sand becomes loose or uneven.
5. Strengthen your legs and core
A simple strength routine can support your soft-sand training. Exercises such as calf raises, squats, step-ups, lunges, glute bridges and controlled single-leg balances can help prepare the muscles used to stabilise each stride.
Two short sessions each week may be more useful than one exhausting workout. Good technique is more important than heavy resistance.
Allow suitable recovery between strength work, sand running and longer training sessions.
6. Prepare for your chosen Quicksand distance
Your training should reflect the event you have entered.
For the 2km event, concentrate on becoming comfortable moving continuously for the expected duration. A combination of running and purposeful walking is perfectly reasonable during training.
For the 5km event, gradually build your normal running distance and include short soft-sand sections within one weekly session.
For the 10km event, establish a solid base on firm surfaces while using beach sessions for course-specific conditioning. You do not need to complete the entire 10km on soft sand before race day.
Relay participants should practise their planned distance at a controlled but purposeful effort and become familiar with recovering between harder sessions.
A practical three-week preparation plan
If you already run regularly and are preparing for this year’s event, the following outline can help introduce some race-specific work:
Week one: Complete one or two easy 15-to-20-minute soft-sand sessions, alongside your normal running.
Week two: Extend one beach session to approximately 20–30 minutes and include several short, controlled efforts on softer sand.
Race week: Reduce your overall training. Complete one short, easy sand session early in the week, then allow your legs to feel fresh before Sunday.
This is a general guide only. Choose a distance appropriate to your current fitness and seek professional advice if you have an injury, medical concern or uncertainty about beginning a new exercise program.
Race-day preparation
Avoid making major changes immediately before the event. Wear clothing and equipment you have already tested during training.
Arrive hydrated, allow sufficient time to collect your bib and listen carefully to the pre-race briefing. Water stations will be provided on Terrigal Beach, but competitors should still begin the event suitably hydrated.
Most importantly, respect the challenge. Settle into your own rhythm, enjoy the atmosphere and take in the experience of running one of Australia’s most distinctive beach events.
Take on Quicksand Australia
Quicksand Australia will be held at Terrigal Beach on Sunday 23 August 2026.
The program includes:
2km, 5km and 10km individual events
2km family and primary-school runs
Five-person team relays
Surf club and high-school relay challenges
The event supports SOKS, Terrigal Surf Club and Central Coast Surf Life Saving, making every entry part of a wider Central Coast community effort.
Are you ready to leave the road behind and take on the sand?
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