By using this site, you agree to the Terms of Use and Privacy Policy. Read more under forum. All images, content and data rights are reserved. All unauthorized commercial use of these will be legally adressed. © World of Swimrun, 2015.

New to Swimrun? This is what you need to know!



Swimrun started with the island to island race ötillö in the Stockholm Archipelago as a crazy challenge. However over the years it developed into a formal race and now Swimrun races are popping up all over the world. The original distance was around 10km swimming and 70km running, but now there are many alternatives available both shorter and longer. There is also the new phenomena of multiday adventure swimrunning.


The rules

The rules are few and easy! Get from point A to point B as quickly as possible while carrying all the equipment you need from start to end. Over land and across water. Race organized food and drink stations are allowed but no other external support. You may use floatation devices but the maximum size is 100x60 cm. You must compete in pairs and never stray from each other. The distance allowed may vary a bit from race to race but the maximum distance in water is 10m. Littering is not allowed.



Depending on water temperature, a wetsuit may need to be worn, other than that there are no requirements.

Running shoes - you will probably wear them the whole race but are allowed to take them off during swims if you prefer, you will then need to carry them on you somewhere else). Use shoes that do not hold too much water and that has good grip on wet surfaces. Make sure you tie them well or use strings that are locked as knots tent do come undone during the swims.

Wetsuit – Use one that is appropriate for the water temperature and your tendency to get cold. As little as possible is the recommendation as you will wear it during the runs. Swimrun wetsuits can most often be cut so that you have short legs and arms of both and may have a zipper at the front so you can easily pull It down when you are running in order not to over heat.


  • Swim goggles – Not a must, but you will likely swim in murky dirt filled water. Good visibility is really important to see where you are heading during long swims.
  • Race bib – Provided at the race and needs to always be worn outermost
  • Swimcap – Provided at the race and need to be on during swims for identification
  • Safety equipment – whistle, compass, map and first aid kit are most of the required

during races. Maps will be provided. You will need to store these somewhere (Inside

the wetsuit is the best option, except for the whistle which needs to be easy accessible

during swims). An elastic cord that you attach to your team mate may be a good idea

to use so that you do not loose each other in the water.

  • Swim aids – Most swimrunners use hand paddles and floatation devices such as pull

boys to increase speed and some use fins, but it is not required and should only be

used if you really are helped by it. Try it out before you race!


Other clothes and things – Wear as little as you can and make sure to use materials that

hold as little water as possible. But you will probably need some sort of underwear and

perhaps a top under the wetsuit. Compression socks may be a good idea if the runs are long. You might also want to bring water and gels etc to complement what is offered during the race.



The key to a successful Swimrun race is to balance the strengths and weaknesses of the team mates and to be quick in and out of the water. That is really all there is to it!


As with any sport you do improve if you practice. Try different set ups and equipment until you have found what works best for you and you feel confident with. If one is a strong swimmer it is natural to let that person lead and the same goes for running if one is stronger. In order to be quick in and out of water, it helps to use as few pieces of equipment as possible that needs putting on etc and to actually practice entering and exiting.