Everything you need to know about swimrun footwear and how to choose the right pair.
One of the most common questions we get from newcomers is:
“Wait… do you actually swim in your shoes?”
The answer is a big salty yes.
Shoes are essential in swimrun; not just for comfort, but for safety and performance too. Here’s why you’ll be keeping them on for both land and water, plus how to pick the right pair for your next swimrun adventure.
Why you wear shoes in swimrun
1. There are no transitions
Swimrun is continuous. There’s no gear change zone or transition tent.
Whatever you start with, you carry from start to finish, which means your shoes stay on during both the run and swim legs.
2. Safer water entries and exits
Swimrun courses often include rocky shorelines, slippery boat ramps, or uneven creek beds. Shoes protect your feet from cuts, slips, and surprises. Good grip = safe footing, even in wet and wild places.
3. Comfort and traction on mixed terrain
Swimrun courses aren’t just roads, they’re trails, rocks, sand, stairs, headlands, and boardwalks. Shoes help protect your feet from rough surfaces, provide grip on uneven ground, and reduce the risk of slipping or injury mid-course.
How to choose a swimrun shoe
There’s no single best shoe, just the best one for you. Here are a few features to keep in mind when choosing:
- Drains quickly: Look for mesh uppers or shoes designed to shed water fast.
- Lightweight: Heavy shoes feel even heavier once they’re wet. Lighter = better.
- Snug fit: A secure shoe won’t slip off in the water or rub during long runs.
- Good grip: A solid outsole pattern helps you stay upright on slippery rocks and trails.
- Tested comfort: Break them in before event day. Try different socks, test for hot spots, and dial in your setup.
Tips for tweaking your shoes
Plenty of swimrunners tweak their shoes for better comfort or performance. Here are some easy upgrades:
- Elastic laces: Swap out regular laces for elastic ones. They’re flexible, light, and make it easier to slip your shoes on and off if you need to empty them mid-run.
- Drill drainage holes: Some shoes hold water at the bottom. You can drill tiny holes (4 total: 2 on the sole under the ball of your foot, and 1 on each side near the toes) to help with drainage. Just don’t go too big, you don’t want sand getting in.
Types of shoes that work well
- Trail running shoes: Great all-rounders with grip and drainage.
- Old trainers: Already broken in, and you won’t stress if they get knocked around.
- Swimrun-specific shoes: Brands like Salomon, Merrell, Vivobarefoot, Salming, and Inov-8 make shoes designed for the sport.
Whatever you choose, make sure they’re light, grippy, and comfy in both water and on land.
But what about drag in the water?
Worried that swimming in shoes will slow you down? That’s normal, most of us feel it at first.
To help counteract the drag and keep your legs from sinking, try pairing your shoes with:
- A pull buoy
- Neoprene calf socks
These tools add buoyancy and help smooth out your swim.
Final tip: test before event day
Your feet will thank you. Try out your shoes in both running and swimming sessions, and make small tweaks as needed. Finding your perfect setup might take a couple of attempts, but once you nail it, everything clicks.
Shoes on, swim on. It’s all part of the fun.
