Five simple steps to get swimrun-ready and feeling confident.
Heard about swimrun and thinking “This could be my kind of challenge”?
You’re in the right place.
Whether you’re an experienced runner, a casual swimmer, or just love moving through nature, swimrun is a sport you can ease into, with the right approach. Here’s how to get started and set yourself up for a feel-good first event.
1. Build your swim fitness
Swimming usually makes up about a quarter of a swimrun, and it’s broken into short sections. A 2km total swim might be split into five manageable 400m swims.
Start in the pool to build your confidence and fitness. You can swim solo or join an adult squad to stay motivated and improve your technique.
Once you’re feeling solid, move into open water; creeks, lakes, or the ocean. Swimrun events are held in natural settings, so it’s important to get used to swimming in variable conditions.
Tip: Find a local group to swim with through the Ocean Swims group directory. It’s safer, more fun, and you’ll learn heaps.
2. Get comfortable on the run
Running makes up the bulk of most swimrun courses, often 75% or more. And unlike road running, swimrun takes you off-road: trails, soft sand, grassy tracks, and beach stairs are all part of the fun.
Start with walk–run sessions and build your distance over time. Run on different surfaces to train your body for variety and prepare for whatever your event throws at you.
Need a little push? Join a local running group for support, accountability, and community vibes. Just search “[your suburb] running group” on Facebook or Instagram.

3. Team up (if you want to)
Swimrun started as a team sport, and it’s still the most fun way to do it. Many of our events offer team options, and the Australian Swimrun Championship requires it.
Look for a teammate with similar fitness and a good attitude. You don’t need to be perfectly matched; many teams balance each other out with one stronger swimmer and one stronger runner. The key is communication, trust, and a shared spirit of adventure.

4. Train like it’s event day
Now it’s time to put it all together.
Find a spot where you can alternate swimming and running (even short sections), and practice in your full gear setup: shoes, cap, pull buoy, vest, and all.
Swimrun brings a unique rhythm. You’ll notice how different it feels to swim after running, or run after swimming. Practising transitions and pacing helps you build comfort and confidence.
Test your gear in training so nothing surprises you on the day. This is the time to figure out what rubs, what works, and what needs tweaking.
5. Choose your event and distance
Start small, keep it fun. Swimrun Australia offers a range of distances so you can choose what suits your current fitness and goals:
- Stroke ‘N Stride (1–4km): Short, simple, and family-friendly
- Discovery (5–9km): Great intro to the full format
- Experience (10–14km): The classic feel-good challenge
- Enduro (15–24km): Our longest format—designed for teams and returning athletes
Pick the course that feels exciting (not overwhelming), and remember; this is about the journey, not the clock..
Shoes on, swim on. You’ve got this.