The Complete Beginner’s Guide to Swimrun in the UK

Author by Justin Fowler

If you love adventure, trail running and open water swimming then swimrun might just be your perfect sport—it ticks every box.

I’ve been competing in UK-based swimrun events since 2018. As a lifelong runner, injuries eventually forced me to cut back so I explored open water swimming and triathlons. Not long after, I discovered swimrun—and I’ve been hooked ever since.

My first UK event was with As Keen as Mustard along the River Nene near Cambridgeshire. Soon after I did an ÖTILLÖ sprint race in Malta and was blown away by how rugged, raw and adventurous it felt. Since then, I’ve raced multiple swimrun events across the UK, typically four or five times each year.

If you’re thinking about entering your first race, here’s everything you need to know to get started.

What Is Swimrun?

Swimrun is a multi-stage endurance event where you alternate between running and swimming along a marked course often through stunning natural landscapes.

Unlike triathlon there are no transitions. You swim in your trainers, run in your wetsuit and goggles and carry all your gear with you from start to finish

Distances vary and most UK events offer two or three course options, making it accessible for beginners. The length of each individual swim and run section differ so it’s important to choose a event that suits your ability.

Essential Swimrun Kit

One of the great things about swimrun is that the kit can make the experience easier and even more fun.

Here’s what you’ll need:

·       TRAINERS- A normal pair of running trainers is fine but trail shoes are even better for grip. Most will drain water well. I’ve found that HOKA trail shoes float nicely which can help keep your legs higher in the water.

·       GOGGLES- Use a pair you’ve already tested and feel comfortable in—race day is not the time to try something new.

·       WETSUIT- A swimrun-specific wetsuit is highly recommended in the UK due to colder water. They are more flexible for running (especially around the legs), have a front zip so you can cool down on runs and pockets to store gear. I recommend the Orca Vanir SwimRun Wetsuit as a great all rounder begineer wetsuit. You can purchase here
A triathlon wetsuit can work but it’s not ideal for running as the neoprene is thicker around the leg area than a specific swimrun suit. 

Tip: If you’re unsure then consider hiring one from a company like Adventure Kit Hire before investing.

·       REUSABLE CUP/BOTTLE- This is mandatory at UK swimrun events for use at aid stations. You can store it in a wetsuit pocket or on a belt.

·       WHISTLE- this may be required in some events.

Optional (But Very Helpful) Kit

This is where swimrun gets interesting.

·       Pull Buoy- Because trainers weigh your legs down in the water, a pull buoy helps keep them afloat. Most swimrun buoys are attached to a cord so you can swing them to your side or back while running.  Some people use a DIY “lasso” system. This involves making a hole in the buoy and threading a cord through then tying it around your waist with the buoy sitting on your lower back when running. Here is the Orca Swimrun Pull Bouy.

·       Neoprene Calf Guards- An additional way to improve buoyancy and add warmth.

·       Hand Paddles- These increase your power in the water and can make swimming easier, especially if you come from a running background. Start with smaller size paddles and build up gradually.

Again If you’re unsure & don’t want to go out and buy all the kit, then Adventure Kit Hire offer pull bouys, hand paddles for hire

What to Wear Under Your Wetsuit

Keep it simple:

• Lycra swim shorts
• Swimsuit

Most importantly test everything beforehand. Comfort is key.

Training for Swimrun

Build your running and swimming up gradually to the distance you’re training for. Try and do your swimming open water and specific to your event i.e. sea, river, lake. Training doesn’t just mean swimming and running separately—you need to practise doing them together.

Practice Swim-to-Run Transitions

Running straight after a swim feels strange at first. It’s worth practising regularly so your body adapts.

Tip: Kick your legs for the last few seconds of each swim to get the blood flowing before you stand up.

Train With Your Kit

Try out paddles, pull buoys and consider how you’ll carry them:

• Paddles can stay attached at the wrist—slide your hands on top when running
• Or tuck them into your wetsuit if small enough

Practise Buoy Positioning

Pull buoys can bounce while running and take time to position correctly in the water—practice makes a big difference here.

If Racing in Pairs

If your first event is in a team, practise swimming while tethered—it takes some getting used to.

Race Day Tips (From Experience)!

• Don’t rush into swims
  Take a few seconds to check everything is ready- goggles on, paddles secure, pull buoy in place. This avoids wasting time mid-swim.
• Use lace locks
  These stop your laces coming undone and reduce the risk of losing a shoe in the water.
• Follow the course carefully
  UK swimrun events are well marked but it’s still your responsibility to navigate. Slow down at key junctions—going the wrong way happens more often than you’d think (I’ve learned this the hard way)!

British Swimrun information and entering events

 

Swimrun is a relatively small scene in the UK currently and is very friendly and welcoming to all abilities. 
UK race organisers are passionate about swimrun and come from a background of competing themselves, so they know how to put on a great event.
One of the best places to find events is the British swimrun website britishswimrun.org. British swimrun promote and help develop the sport across the British Isles. You can find UK listed events, clubs and can also register for a British swimrun I.D. where you can earn points in races towards a ranking system.

 

Some of my favourite UK events:

• Mad Hatter, Hokey Cokey St Austell Bay- a beautiful but challenging swimrun event along the Cornish coast
• I swimrun, Studland swimrun- a fairly new event along the Jurassic coast from Knoll beach.
• Gritty Rascals Events, swimrun Coniston- a stunning location in the lake district. 
• As Keen As Mustard, any- they have been organising swimrun for many years, fun, adventurous and ideal for both novice/experienced. One of my favourite locations is Grafham Water.
• However, there are too many to mention and some that are still on my bucket list including We Swim Run eliminator and The Isles of Scilly swimrun.

Final Thoughts

Swimrun is more than just a race—it’s an adventure. It challenges you physically, mentally and technically but it also gives you a unique way to experience the outdoors. I love the adventure of the sport and how it flows with the surrounding environment in a continuous experience.

Whether you’re aiming to compete or simply to finish, your first swimrun will be unforgettable.

So, if you’re curious—give it a go. You might just get hooked too.