Swimrun 101
We got some great feedback from listeners that they wanted a primer on Swimrun. So this week we’ve released a special episode to cover all the basics about Swimrun.
What is Swimrun?
A Swimrun is a multiple-stage competition that involves participants running and swimming over a race course or loop-course that involves at least two transitions between the swim and run stages of the race. All equipment used by participants has to be carried all the way to the finish line. (Thanks Wikipedia!)
When was it invented?
The sport was invented in 2002 in Sweden when 4 friends made a bet at a bar about who could get from the Island of Utö to the Island of Sandhamn (more that 75 kilometers away across 26 islands) using just their “4 limbs.” It took them more than 24 hours to complete the distance and the rest is history!
Who is it for?
This sport is really for everyone. Having an endurance background is very helpful but not required. Swim experience is definitely required and comfort in open water is a must. In general though, endurance swimmers, trail runners, etc. are well suited for these type of adventures. Similar to how Spartan races or other OCR events are great ways for Crossfitters to use their fitness in different ways, Swimrun offers endurance athletes a way for them to use their training in more of an adventure setting.
The sport is very welcoming and chill while still creating challenging experiences for participants. We definitely encourage folks to find their local races and support the race directors that are trying to grow the sport in the US. You can see a list of events on our website.
How does it work?
The whole point of the sport is to get from A to B as quickly as possible. The sport allows for things like hand paddles, pull buoys and fins to be used on the swim to help get this accomplished. We will discuss swimrun equipment later in the show notes. If you are looking for more information on swimrun gear, be sure to check out our Swimrun Gear Guide!
The sport is primarily team-based and there are four categories at most events.
Solo: Kind of the anti-team category. More events are offering this option to help grow the sport and encourage participation from people who may not have access to a partner or couldn’t get one in time for an event. (We don’t recommend this, we think that one of the things that makes this sport special is the team aspect of it.)
Men’s, Women’s, and Mixed Teams: These are all self-explanatory.
These categories compete on a course that’s either short, long or very long. The courses are either a loop course or point-to-point with alternating legs of running and swimming. Each race will have its unique challenges, whether elevation on the run, “swim-heavy” or “run-heavy” courses, participants can essentially select what suits their strengths or try something outside of their comfort zone.
Race strategy for each event will be different and teams need to make sure that they have planned for such things as pacing, nutrition and water currents. The longer the course, the more race strategy will play a role in having a successful event.
Partner selection is also important. You want to make sure that you and your partner are pretty compatible pace-wise. Since the sport requires that teams be tethered together on the swim, a gross mismatch of swim ability might be problematic.
What equipment is required?
There is definitely gear that is required for the sport. Whatever you bring to a race must be carried at all times by the teams. We will outline the key gear below:
Wetsuit: There are Swimrun-specific wetsuits that are designed for running and swimming. There are a bunch of companies in the space that are making these types of wetsuits, and similar to triathlon or open water swimming wetsuits, each brand will have its own take on sizing, cut and neoprene thickness.
Pull Buoy: Our favorite Swimrun accessory! Most are DIY’ed to make sure that you can carry it while running with the most efficiency possible. You can now buy pull buoys that are already set up for swimrun but we recommend that new athletes to the sport make their own. We see this as a rite of passage in the sport. We reviewed the Ark Keel Swimrun Pull Buoy, so be sure to listen to that for a real deep dive on our favorite piece of Swimrun gear.
Tether: Yes, a tether. As mentioned above, during the swim legs of an event partners are expected to be connected via a 3ish meter tether so that they remain in contact. This takes some getting used to so we recommend practicing in open water with your partner. More on this later. The tether is made of paracord and also be easily DIY’ed.
Swimrun Shoes: Yes, you swim with shoes on. They make Swimrun-specific shoes but in general you want shoes that have good drainage and some decent tread on the soles since most of the run courses will be on trails. For a full rundown of all things to consider in Swimrun shoes be sure to check out this episode.
Paddles: The last piece of a swimrunner’s arsenal in the water are hand paddles. Paddles in conjunction with a pull buoy are the most helpful things to get through the swim legs of an event quickly.
Multisport Watch: This isn’t mandatory but it’s helpful to know distances and the like. We like watches like the Garmin Fenix 5 that have a multi-sport setting specific for Swimrun.
Personal Flotation Device: Athletes competing in solo categories are required to use one of these during the swim legs of a race for safety.
Some optional equipment for race include collapsible cups, shin guards, shin flotation sleeves and fins.
There are also some mandatory items that most races require teams to carry throughout a race. These include a tether, compass, whistle, course maps and a first aid compression bandage. Make sure to check your events race rules to make sure that you meet their requirements.
How do you train for it?
Basic endurance training is obviously required but we recommend race-specific training. Swimrun bricks in open water and covering terrain similar to the race course is helpful to being ready for the adventure on race day. For example, if a course is “swim-heavy” then some longer steady state swim sets to match the course.
We also recommend testing out and practicing with your gear to make sure that you can race well with whatever gear you will end up using on raceday. Swimming with a tether early and often can’t be overstated!
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