SWIMRUN
BASICS

So, you’re participating in your first swimrun… go you!

At first glance it might look a little daunting, but trust us when we say it’s an adventure sport for every body.

Below we cover the basics of swimrun to help make sure you’re prepared for the big day.

 

WHAT IS SWIMRUN?

A swimrun is a dual-discipline race that involves alternating between swimming and running continuously, mostly on off-road trails and in open water.

Unlike aquathons that usually take the three-leg run-swim-run format, swimrun includes multiple sections; run-swim-run-swim-run-swim-run-swim-run…

You don’t change clothing and equipment in transitions as you do in other multisports such as triathlon – what you start with you finish with.

You can race solo, or in a team of two racing side-by-side for the whole race. The exception is championship races, i.e. the Australian Swimrun Championship and ÖTILLÖ Swimrun World Championship, which is only open to teams.

SWIM

The swim discipline has the shortest combined distance in a swimrun.

Swims take place in bodies of open water and individual distances vary from short to long.

You will swim in your shoes and you can use hand paddles and a swim buoy (or other floatation options) to counter the leg drag caused by shoes.

RUN

The run discipline has the longest combined distance in a swimrun, usually making up ~80%.

Runs will mostly take you over trails, paths, beaches and rocks, among other natural surfaces.

You’ll run with your chosen swim gear, securing this gear in a variety of ways to ensure your legs and arms are free.

SOLO OR TEAM?

Swimrun can be raced solo or as a team of two.

Solo is self-explanatory. In a team of two you will race together, side-by-side for the entire race. Swimrun is not a relay.

SOLO

Want to take on the challenge yourself? Can't find a partner? Then, solo racing is for you.

Just because you're racing by yourself, it doesn't mean you can't buddy up with friends and race together. We even start all genders in the same race together.

Racing solo in a Sprint or Short race can be a great place to start your journey, but you can race solo in all our races.

TEAM

Race in a team of two and enjoy the challenge with a friend - the best way to enjoy swimrun!

You'll enjoy the whole journey together, from training to racing. You can encourage each other and play to your strengths to compete as the sum of your parts.

Teams are made up of two females, or two males, or one male and one female. Race as a team in our Short and Long races.

GEAR & EQUIPMENT

Swimrun is a unique sport, and from its inception, you have been able to carry and use several pieces of equipment not usually seen in multisport, aquathons or adventure sports.

Some items are compulsory, and others are optional, however, whatever you start the race with you must carry with you and finish the race with.

SWIMSUIT

COMPULSORY

At a minimum, you must wear some form of swimsuit.

There are no restrictions on the type or size, and they don't need to be approved by swimming organisations.

In warm climates, a swimsuit may be all you need to wear.

If you haven't run in a swimsuit before, ensure you practice to see if you experience any chafing.

CAP & VEST

COMPULSORY

As part of your specific event kit, you'll be asked to wear a swim cap and vest.

These are used for identification, so swimmers can be seen in the water, and runners can be identified on the land.

Usually, vests will be numbered so that pairs can be matched (to ensure they're racing together).

SHOES

COMPULSORY*

Shoes must be worn at all times, including during the swim legs for safety reasons, particularly on entry and exit to the water.

The best shoes are light, drain well and have good grip. Wear thin socks and look at taping your toes and any parts of your foot that might rub.

Whilst there are special swimrun shoes, you can get away with an old pair of trainers.

WHISTLE

COMPULSORY*

You must carry a whistle which can be used to draw the attention of event crew and water safety when needed.

Whistles can be kept in a pocket in shorts, a wetsuit or a belt.

Some wilderness races may require participants to carry a map and compass.

GOGGLES

OPTIONAL

Goggles aren't compulsory, however, they are worn by most participants for comfort and increased vision.

For events conducted in the early morning or when overcast, goggles with clear lenses may aid vision.

Wear the pair that fits best - a new pair on race day is always a great way to ensure the best quality.

PULL BUOY

OPTIONAL

The primary purpose of a pull buoy is to counter the drag produced by sinking legs caused by wearing shoes.

Pull buoys can be secured to a leg via elastic cord, tucked in a vest or clipped to a belt whilst on the run leg.

Not everyone wears/needs one, and other options instead of a pull buoy include neoprene calf socks, or shoe lace floaties.

HAND PADDLES

OPTIONAL

Hand paddles and pull buoys are a natural pairing, and many participants will use hand paddles to counter the restriction caused by the shoes and pull buoy.

The size of the hand paddles is unrestricted, but you should get a lot of practice in before committing to racing with them.

Hand paddles can be the most fidgity piece of equipment during a race.

WETSUIT

OPTIONAL

Wetsuits may be worn, especially in cooler climates.

Whilst there are swimrun-specific wetsuits now on the market (identified by a front zip for easier breathing on the run legs, and a pocket for a whistle and nutrition) any number of open water wetsuits may be suitable.

Many swimrunners in Australia simply wear neoprene shorts.

TETHER

OPTIONAL

Tethers or elastic towlines are used by some teams to help them stay together and so that a stronger team member can pull along weaker team member.

Before racing with a tether, figure out the best way to connect it to each other and ensure you practice using it under race conditions.

Maximum length = 10m.

*Not required for Stroke ‘N Stride races

TRAINING

As you might expect, to participate in swimrun you need to be able to swim and run. With a base fitness in each discipline, training for an event could take between 6 and 12 weeks, including practising with equipment and on the course. 

FITNESS

In the lead-up to your event, ensure you are building your fitness up in both swimming and running to match the event distance.

For swimming, follow a pool training plan or join a swim squad, and incorporate open water swims into your schedule.

For running, mix shorter faster runs with longer, slower runs. Include different types of run locations, like paths, trails, sand and hills.

PRACTICE

Don't wait until race day to practice with your equipment or on the course, if possible.

Use the equipment you'll race with in your training sessions, including trying different ways to secure your pull buoy and paddles, if using these.

Practice the transitions between swim and run, and run and swim.

Complete at least a couple of longer swimrun training sessions under race conditions.

ON COURSE

If you've got the ability to get onto the course before race day, take this opportunity.

Start by running through the accessible run sections, just to get a feel for the course, particularly what it's like underfoot and the change in elevation.

Study the course map as courses aren't always comprehensively marked during a race; it's your responsibility to know where you're going.

RESOURCES

There are some great resources online to help you learn more about swimrun.

Name
Website
Content
Low Tide Boys
lowtideboyz.com
Podcast, advice, how-to, memes
Swimrun Advice
swimrun-advice.com
Advice, equipment, training, international event calendar
Swimrun.com
swimrun.com
Gear, events, training, newsletter
ÖTILLÖ Swimrun
otilloswimrun.com
The home of the original swimrun and the Swimrun World Series
Swimrunner World
swimrunner.world
Advice, tips, features, magazine, newsletter
OceanFit
oceanfit.com.au
Open water swimming tips, training, SRA: Sydney East race review
oceanswims.com
oceanswims.com
Australia/NZ event calendar, swimrun-related magazine articles

FAQ's

Swimrun is designed to be achievable for every body.

Whilst the long course can be long, the beauty is that it is broken up into smaller, achievable legs.

All Swimrun Australia events have a short course option to give you a chance to try swimrun without too big of a commitment.

In any case, you should give yourself at least 6-8 weeks to train for a swimrun event from a good base fitness.

Yes, there is a minimum age for each event distance, and there will be a minimum swimming distance you must be able to comfortably complete.

Traditionally, swimrun is raced in teams of two.

In Swimrun Australia events, you can race by yourself in all races.

The Australian Swimrun Championship is only contested in teams.

There are two people in a team. The team of two will race together from start to finish, both completing all the swim legs and all the run legs.

No. Teams must race together for the entire race, both members completing all legs similtaneously.

If a race partner becomes injured or cannot continue in the race, the other partner must ensure they assist their partner to safety, get help for them and cease racing.

Yes and no.

You must race with any compulsory items as stipulated in the race rules; this will usually be a swimsuit, swim cap, race vest and whistle.

Other items like wetsuits, a pull buoy, hand paddles and tethers are optional.

Swim fins cannot be worn in Swimrun Australia events.

Yes. 

Shoes must be worn at all times.

You cannot take your shoes off for the swim leg and put them back on for the run leg.

No, the swim cap can be removed during the runs as long as it is secured and then worn again at the next swim.

Whistles can be stored in swimwear pockets, tucked into swimsuits or wetsuits, in wetsuit pockets (swimrun wetsuits), or placed in a belt pocket.

Random spot checks will be conducted before the race.

All placegetters will need to present their equipment at the finish.

In the interests of participants and volunteer safety, there will be cut-off times for all courses.

Cut-off times are generous, so please check the times and locations for your event and contact us if you are worried about not making the cut-off.

If you do not make a cut-off point on the course, your team will either be redirected to the shorter course (if option is available) or be retired and assisted back to the event hub/finish line. 

Participants/teams that break the race rules will be disqualified from the event and results removed from the event results.

For serious rule breaches, including leaving a partner, participants will be banned from Swimrun Australia events for 18 months.

The minimum age is dependent on the course distance and is in line with Triathlon Australia policy.

See the Race Rules for how age is determined.

SWIMRUN SPRINT

6KM | 11 SECTIONS | OUT & BACK
12 YEARS +

HAVE A GO & ENJOY THE SWIMRUN EXPERIENCE. RACE AT YOUR OWN PACE. NO TIME LIMIT. PARTICIPATE SOLO OR RACE WITH YOUR MATES. GOOD BALANCE OF SWIM AND RUN.

SWIM

SECTIONS: 5
TOTAL DISTANCE: 1.76KM (29%)
LONGEST SECTION: 500M (INCL. WADE)
TYPES: FLAT HARBOUR BEACHES & BAY

RUN

SECTIONS: 6
TOTAL DISTANCE: 4.24KM (71%)
LONGEST SECTION: 1.94KM
TYPES: TRAIL, SAND, FOOTPATH

COURSE BREAKDOWN

LEG
DISCIPLINE
DISTANCE*
6,000m
1
Run
900m
2
Wade/Swim
500m
3
Run
280m
4
Swim
330m
5
Run
1,940m
6
Swim
330m
7
Run
280m
8
Swim/Wade
500m
9
Run
780m
10
Swim
100m
11
Run
60m

Graphic maps are not to scale. *Distances are approximate. Swim distances include any wade component. The final course is determined on the morning of the event. View Google Map course for more detail. The course is not extensively marked, participants are required to know the course.

COURSE MAP

RECOMMENDED GEAR

THIS RACE CAN BE COMPLETED WITH MINIMAL GEAR AND EQUIPMENT

WE RECOMMEND: SWIMSUIT, WETSUIT SHORTS & GOGGLES
+ COMPULSORY VEST, SWIM CAP, WHISTLE & SHOES

Vote for us (please)

We've been noinated in the 2023 Swimrun Awards!
It only take 2 minutes to vote

Vote for us (please)​​

We've been noinated in the 2023 Swimrun Awards!
It only take 2 minutes to vote