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 aquathlons that usually follow a 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 would in other multisport events like triathlons – 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, such as the ÖTILLÖ Swimrun World Championship, which are only open to teams.
THE SWIMS
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.
THE RUNS
The run discipline has the longest combined distance in a swimrun, usually making up 70~80%.
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
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 start all genders in the same race together. Racing solo in a 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
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
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
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 feet that may rub.
Whilst there are special swimrun shoes, you can get away with an old pair of trainers.
WATER WHISTLE
You must carry a water 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
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
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
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
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
Tethers or elastic towlines are used by some teams to help them stay together and so that a stronger team member can pull along a 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
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.
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 on to 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.
FAQS
WHAT KIND OF SAFETY WILL BE ON THE COURSE?
There will be multiple checkpoints—around 10 in total. Each checkpoint will be either an entry or exit point from the water, and a volunteer will be stationed at each one. They will be equipped with radios, cell phones, lollies, and food. An IRB (Inflatable Rescue Boat) will be stationed at each swim, along with a board paddler.
Participants in the mid or long events, whether a team or solo, will be provided with a special GPS watch for use during the race. These watches will be geo-fenced and trackable throughout the race and will also have an SOS button.
We will have two ambulances available to move up and down the course as needed, using the roads for access.
HOW FIT DO I 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 New Zealand 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 which is 12 years of age, and there will be a minimum swimming distance you must be able to comfortably complete.
CAN I RACE BY MY SELF?
Yes you can, traditionally, swimrun is raced in teams of two.
In Swimrun New Zealand events, you can race by yourself in all races.
The New Zealand Swimrun Championship is only contested in teams in 2026
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 together within 10m of each other.
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 water whistle.
Other items like wetsuits, a pull buoy, hand paddles and tethers are optional.
CAN I WEAR FINS?
Yes you can, but you need to also be able to carry them, from our experience its not ideal but if you believe these will help you, you can use them. We definitely do not recommend them for the mid or long events due to cramping of athletes and the weight of them to carry over that distance.
DO I NEED TO WEAR A SWIM CAP ON 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 WATER 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 MY EQUIPMENT?
You can modify your equipment to suit you needs, you can drill holes in your shoes to drain water out, perhaps you make you own pull buoy, there are basic rules around some of these items. Here are some videos to help you see what may work for you, that's what makes this sport so exciting, when I last did this race I created a very large pull buoy from 2 kickboards and put magnets in them to have it attached to my back like a backpack. Cool huh!!
WILL MY EQUIPMENT BE CHECKED?
Random spot checks will be conducted before the race.
All place getters will need to present their equipment at the finish.
WILL THERE BE CUT OFF TIMES?
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 RULES?
Participants/teams that break the race rules will be disqualified from the event and results removed from the event results.