Swimrun Basics
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right place
We get it; at first glance the idea of swimming in your shoes and running in your wetsuit might sound a bit out there. But that’s exactly what makes swimrun so special - it’s low-fuss, high-fun, and made for anyone up for a good time in nature.
This guide has everything you need to get started, feel confident, and make the most of your adventure, with a little Swimrun Australia twist, of course. If you’re curious, excited, or just keen to try something new, you’re definitely in the right place.
in a nutshell
So, what’s this swimrun thing?
Swimrun is a fun, free-flowing adventure that combines trail running and open water swimming – over and over again. You’ll move through nature, switching between swims and runs across a series of sections, all in one continuous journey.
Unlike triathlon or aquathlon, there are no transitions or gear changes. What you start with, you finish with; shoes on in the water, goggles on during the run, and everything carried with you the whole way.
Go it solo, or team up with a mate and complete every section side-by-side. It’s simple, social, and all about enjoying the challenge and the course around you.
- Swim and run on repeat
- No transitions
- Solo or team of two
Born to Swim and Run
Built for
amphibians
Swimrun is all about finding your rhythm; switching between open water swims and natural-terrain runs, all in one continuous flow.
WATER
Swim
Swim sections are usually short and manageable, broken up by runs in between. They take place in open water; like the ocean, creeks, or calm bays, and each swim varies in distance depending on the course.
You’ll swim in your shoes (yep, really!), and most people use a combination of paddles and a swim buoy, or similar, to help balance things out. It might feel unusual at first, but you’ll be surprised how quickly it starts to feel natural.
- Swim to push or recover; your pace, your call
- Shoes stay on; seriously, it’s no big deal
- Use gear if it helps; it’s totally up to you
LAND
Run
Running makes up most of the swimrun journey – around 80%. You’ll move across a mix of natural terrain like trails, beaches, boardwalks, and urban footpaths, with plenty of variety to keep things interesting.
You’ll carry your swim gear with you on the run; things like paddles and a pull buoy, tucked away so they stay secure but out of the way. Everyone has their own setup; finding what works for you is part of the adventure.
- Mostly running, always changing terrain
- Swim gear comes with you; easy to stash
- Find a setup that works for you
Sidekick or Solo Mission?
Solo
Want to take on the challenge yourself? Can’t find a partner? Prefer to do it your way? Solo’s your lane.
Just because you’re racing solo doesn’t mean you’ll be alone. Plenty of solo participants find themselves alongside others on course; laughing, supporting, and sharing the adventure. We start all solo participants together, no matter your gender.
- You can race solo in any of our events
- Discovery & Experience are great starting points
- Solo is simple; just show up and give it a crack
Team
Swimrun was born as a team sport; and sharing the journey with a mate is a pretty special way to do it.
You’ll complete every swim and run side-by-side, encouraging each other, playing to your strengths, and crossing the finish line together. The team journey often starts before race day; with training, laughs, and a few good gear tests.
- Made up of two people: male, female, or mixed
- Race together the whole way; no relay tagging
- Looking to pair up? Find a buddy on the FB Group
Gear up & go
Swimrun’s gear is part of what makes it unique; and yes, a little quirky. You’ll swim and run with everything on you the whole time, with no transitions or gear drops. Some items are compulsory, others optional, but it’s all about keeping things simple, smart, and suited to you.
Swimsuit
COMPULSORY
SWIMSUIT
At a minimum, you’ll need to wear a swimsuit; any style, any size. There are no restrictions or approvals required, so choose what feels comfortable and works for both swimming and running.
In warmer conditions, a swimsuit might be all you need. Many swimrunners opt for neoprene shorts for additional buoyancy and warmth. Just be sure to test it out on a run first to check for any chafing or fit issues. Comfort is key!
- Yep, you need to wear one
- Any swimsuit, any style
- Test for comfort on the run
Cap & Vest
COMPULSORY
CAP & VEST
As part of your event kit, you’ll be given a swim cap and vest to wear. These aren’t just for looks; they help keep you visible in the water and easily identifiable on land.
The vest includes your participant number, and if you’re in a team, your numbers will match, so we know you’re sticking together. We collect vests at the finish to be reused at the next event; you can reuse your cap, too.
- Keeps you visible and safe
- Vest + cap = your event ID
- Matching numbers for teams
Shoes
COMPULSORY
SHOES
Shoes are worn for the entire course; including during the swims. Everyone’s in the same boat with shoes, so there’s no disadvantage, it’s just part of the swimrun experience.
The best shoes are lightweight, quick-draining, and grippy on all surfaces. Thin socks help, and a bit of toe tape can go a long way in preventing blisters. While there are swimrun-specific shoes out there, a trusty old pair of runners will do just fine to get you started.
- Worn start to finish; even in the water
- Lightweight, grippy, and quick-draining
- Old runners? Perfectly fine
Whistle
COMPULSORY
WHISTLE
A whistle is a small but essential piece of safety gear you’ll carry with you. It’s used to alert water safety if you need help. By carrying your own whistle, our safety team can stay further from the swim line; giving you a more open, natural swim experience without compromising safety.
Keep your whistle somewhere secure but easy to reach, like a pocket, belt, or wetsuit pouch.
- Used to signal for help
- Lets water safety give you more space
- Keep it accessible at all times
Goggles
OPTIONAL, BUT ENCOURAGED
GOGGLES
Goggles aren’t required, but most participants wear them; for both comfort and clearer vision in open water. They can be fiddly during transitions, so it’s a good idea to practice getting them on and off on the move.
If your event starts early or the skies are overcast, clear lenses can make a big difference. The most important thing? Wear a pair that fits well and won’t fog up. A fresh pair for event day is never a bad idea!
- Not required, but recommended
- Clear lenses = great visibility
- Comfortable fit is key
Reusable Cup
OPTIONAL, BUT ENCOURAGED
REUSABLE CUP
We keep things simple and sustainable at Swimrun Australia; no disposable cups at nutrition stations or the finish line. Instead, we encourage you to bring a lightweight, collapsible cup that’s easy to tuck into your swimwear or wetsuit (you can purchase with entry).
It’s one small piece of gear that reflects something bigger: our shared responsibility to look after the wild places we move through. When we tread lighter, we all go further.
- No single-use cups; bring your own
- Easy to stash, quick to use
- Sustainability is a team effort
Pull Buoy
OPTIONAL
PULL BUOY
A pull buoy helps keep your legs buoyant during the swim, reducing the drag from swimming in shoes. It’s a popular bit of kit that can make swimming feel easier.
You can attach it to your leg or waist with an elastic cord, tuck it into your vest, or clip it to a belt while running. Not everyone uses one; some opt for neoprene calf sleeves or floatation tied to laces on their shoes instead. It’s all about what works best for you.
- Reduces drag from shoes in the water
- Worn or carried between swims
- Optional—plenty of floaty alternatives
Hand Paddles
OPTIONAL
HAND PADDLES
Hand paddles are often paired with a pull buoy to help balance out the drag from swimming in shoes. They give your stroke extra power, but they also take some getting used to!
There’s no limit on paddle size, but it’s important to train with them before using them on course. They can be one of the fiddliest bits of gear, so make sure your setup is dialled in and secure.
- Add power to your stroke
- Pair well with a pull buoy
- Practice first—they can be fiddly
Wetsuit
OPTIONAL
WETSUIT
Wetsuits are totally optional, but they can be a great choice, especially in cooler water. You don’t need anything fancy; a standard open water wetsuit will often do the job. In Australia’s warmer climates, a ‘shorty’ will suffice.
Swimrun-specific suits are available too, with handy features like front zips for breathing on the run and pockets for stashing nutrition or a whistle.
- Great for cooler water and weather
- Any open water suit will do (practice!)
- Opt for short sleeves and short legs
Tether
OPTIONAL
TETHER
Some teams use a tether – an elastic cord that connects the two of you – to stay close and share the load. It’s a handy tool when one teammate is stronger in the swim or run, helping both move more efficiently.
If you plan to use a tether, make sure you test it out beforehand to find the best setup and get used to the feel of it in action. The maximum length allowed is 10 metres.
- Helps teams stay connected
- Great for pacing or support
- Practice using it before event day
FAQS
How fit do I need to be?
Fit enough to have a go! Swimrun is designed to be achievable for every body. The courses are broken into smaller swim and run sections, which makes things feel surprisingly doable; even on the longer ones. If you’re just starting out, the short course is a great way to dip your toes in. Give yourself 6–8 weeks to train from a base level of fitness and you’ll be ready to enjoy the adventure.
Are there any pre-requisites?
Just a couple. You’ll need to meet the minimum age for your chosen distance, and be able to comfortably swim a set distance. No need to be an Olympian; just confident and capable in the water.
What’s the minimum age?
It depends on the course distance and follows Aus Triathlon’s guidelines. Check the Race Rules for full details and how your age is calculated.
Can I race by myself?
You sure can! While swimrun was born as a team sport, all Swimrun Australia events welcome solo participants. That said, if you want to take on the Australian Swimrun Championship, you’ll need a teammate by your side.
How many people in a team?
Just the two of you! Teams race side-by-side from start to finish, sharing every swim and run along the way. It’s teamwork in its truest (and funnest) form.
Can we tag-team the course like a relay?
Nope! This isn’t a relay. Both team members complete every section together, from first splash to final stride.
What if my partner can’t keep going?
If your teammate gets injured or needs to stop, your priority is their safety. Get help, stay with them, and call it a day together; your finish line is wherever you stop, and that’s okay.
Can I race without equipment?
Sort of! You’ll need the compulsory items; like a swimsuit, swim cap, vest, and whistle. But the rest (wetsuit, paddles, pull buoy, tether) is totally up to you. Bring what helps, leave what doesn’t.
Can I wear fins?
Sorry, flippers (or any other gear and equipment not on the gear list) are a no-go at Swimrun Australia events. We keep it streamlined and safe, so no fins on course.
Do I really swim in my shoes?
You bet. Everyone does it, and it’s no big deal! Shoes stay on the whole way; no taking them off for swims or stashing them on the shore.
Do I have to run in my swim cap?
Nope! You can pop it off between swims; just keep it with you and put it back on for the next water leg.
Why do I need a whistle?
It’s a small bit of kit with a big role; it’s there to help you get attention quickly if you or someone else needs help out on course.
Carrying your own whistle also means our water safety teams can give you more space in the water, making the swims feel freer and more natural (without compromising safety).
Just keep it somewhere easy to grab – think swimwear pocket, wetsuit pouch, or race belt – and hope you never need to use it!
Will my gear get checked?
There might be spot checks at the start, and all placegetters will need to show their gear at the finish. Best to come prepared and ready to flash that whistle.
Are there any penalties for breaking the rules?
We’re pretty chill, but fair is fair. Breaking the rules means disqualification. Serious stuff – like ditching your teammate, or missing a section – can earn you a ban from future events. Just stick together and do the right thing.
Are there cut-off times? What if I miss one?
Yes, cut-off times help keep everyone safe (including our amazing volunteers). They’re generous, but check your course info just to be sure. If you don’t make it in time, you might be redirected to a shorter course or assisted back to the event hub. Either way, you’ll still have a great story.
Can I change my entry or teammate?
Life happens, we get it. Most changes are possible up to a cut-off point before the event. Check the event info or shoot us an email and we’ll sort you out.
What do I do with my bag?
We’ll have a bag drop area at the event hub where you can stash your dry clothes, towel, and anything you’ll want after you finish. Bring a labelled bag and something warm to change into, you’ll thank yourself later.
For point-to-point courses, we’ll transport your gear from the start line to the finish so it’s waiting for you when you get there. Too easy.
Do I need to be a strong swimmer?
You don’t need to be fast, but you should feel comfortable in open water. You’ll be swimming in creeks, bays, or ocean water with safety crews nearby. If you can stay relaxed, swim steadily, and handle some light chop, you’ll be just fine.
How do I train for swimrun?
The best training is a mix of running and swimming, with some back-to-back sessions to get used to switching between the two. Practice in your gear if you can; yes, including swimming in your shoes! Local swimrun sessions or meetups are a great way to ease in.
Can I walk the run sections?
Absolutely. Run, jog, walk; it’s your pace, your adventure. Many participants hike the hills, stroll the sand, and run the flats. No one’s counting your steps, just keep moving forward and enjoy the course.
Can spectators come?
We love spectators! Some courses are more accessible than others, so check your event info to see where friends and family can cheer you on. The event hub and finish line always make for a great viewing spot (and vibe check).
Will there be food at the finish?
You bet. Most events will have fruit, water, and some recovery snacks waiting for you. And depending on the location, maybe even something warm and tasty. You’ve earned it.
Is there a medal or prize?
Not the traditional kind. We don’t do medals or goodie bags, but you’ll walk away with pro photos, salty smiles, and a finish-line feeling that lasts way longer than any medal. That’s the real prize.
