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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 multiple-stage, dual-discipline race that involves participants swimming and running over a varied course.
Participants don’t change clothing and equipment in transitions as they do in other multisports such as triathlon – what you start with you finish with.
Traditionally, swimrun has been competed in pairs, however, most swimrun races are now open to individuals. The exception is championship races, i.e. the Australian Swimrun Championship and ÖTILLÖ Swimrun World Championship.
SWIM
The swim discipline has the shortest combined distance in a swimrun.
Swims take place in bodies of open water and could vary from a few hundred metres to kilometres.
Participants swim in their shoes, and can use hand paddles and a swim buoy (or other floatation options) to counter the leg drag caused by the shoes.
RUN
The run discipline has the longest combined distance in a swimrun.
Runs will take participants over trails, paths, beaches and rocks, among other natural surfaces.
Participants will run with all their swim gear, and will secure this gear in a variety of ways to ensure their legs and arms are free.
GEAR & EQUIPMENT
Swimrun is a unique sport, and from its inception, participants 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, participants 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.
At a minimum, participants 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.
WETSUIT
OPTIONAL
Wetsuits may be worn, especially in cooler climates.
Whilst there are swim-run-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.
Wetsuits may be worn, especially in cooler climates.
Whilst there are swim-run-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.
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.
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.
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).
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).
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.
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.
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.
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.
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*
Each participant 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.
Each participant 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.
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.
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.
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.
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.
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
HOW FIT DO YOU NEED TO BE?
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.
ARE THERE PRE-REQUISITES FOR ENTERING?
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.
CAN I RACE BY MYSELF?
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.
HOW MANY PEOPLE IN A TEAM?
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.
CAN TEAMS ALTERNATE LEGS IN A RELAY FORMAT?
No. Teams must race together for the entire race, both members completing all legs similtaneously.
WHAT IF MY PARTNER CAN'T CONTINUE?
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.
CAN I RACE WITHOUT EQUIPMENT?
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.
CAN I WEAR FINS?
Swim fins cannot be worn in Swimrun Australia events.
DO YOU SWIM IN YOUR SHOES?
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.
DO I HAVE TO WEAR MY SWIM CAP DURING THE RUN LEGS?
No, the swim cap can be removed during the runs as long as it is secured and then worn again at the next swim.
WHERE DO I STORE MY WHISTLE?
Whistles can be stored in swimwear pockets, tucked into swimsuits or wetsuits, in wetsuit pockets (swimrun wetsuits), or placed in a belt pocket.
HOW DO I MODIFY A PULL BUOY TO ATTACH TO MY LEG?
WILL MY EQUIPMENT BE CHECKED BEFORE THE RACE?
Random spot checks will be conducted before the race.
All placegetters will need to present their equipment at the finish.
ARE THERE CUT-OFF TIMES? WHAT IF WE DON'T MAKE IT?
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.
ARE THERE ANY PENALTIES FOR BREAKING THE RACE RULES?
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.
WHAT'S THE MINIMUM AGE?
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.