Swimrun competitions, a unique blend of running and swimming, are among the most demanding multisport events out there. Unlike traditional triathlons, where the swimming and running portions are completed separately, swimrun events involve alternating between the two disciplines repeatedly over varied terrain and open water. With races like the ÖTILLÖ World Championship setting the gold standard, swimrun events require both physical endurance and tactical precision. If you're preparing for your first swimrun, here’s how to successfully navigate the competition.
1. Mastering the Equipment
One of the defining characteristics of swimrun is that participants race in teams of two and carry all their equipment from start to finish. Unlike triathlons, where you change gear between disciplines, you run in your wetsuit and swim in your shoes. Therefore, choosing the right equipment—and mastering how to use it efficiently—can make a significant difference.
- Wetsuit: Choose a swimrun-specific wetsuit that is both buoyant and flexible enough for running. Many competitors modify their wetsuits by cutting the legs for greater mobility.
- Shoes: You'll need trail running shoes that drain water quickly and offer good grip on wet surfaces.
- Pull Buoy & Hand Paddles: Many athletes use pull buoys strapped to their legs to assist with buoyancy in the water, especially since they swim with shoes on. Hand paddles can increase swimming efficiency, but they require practice to avoid tiring out your arms.
- Tether: Teams are often tethered together during swims to help stay connected in open water. Learning how to swim efficiently with a tether is crucial to avoiding tangles.
2. Training for the Transition
The essence of swimrun is the rapid transition between running and swimming. Unlike triathlons, where transitions are stationary and measured, swimrun transitions happen on the fly. To succeed, you need to practice seamless transitions between the two sports.
- Swim-to-Run Transitions: After being horizontal in the water, transitioning to running on rough terrain can shock your system. Incorporate swim-to-run intervals into your training. This will help your legs adapt to the switch, and it will prepare your body for running right after intense swimming.
- Run-to-Swim Transitions: Similarly, getting into the water quickly, adjusting your breathing, and finding your swim rhythm after running requires practice. Add short swim intervals during long runs to simulate race conditions.
3. Building Strength and Endurance
Given that swimrun races can span anywhere from a couple of hours to a full day, endurance is the backbone of your training plan. Long runs and open-water swims should form the core of your fitness base.
However, swimrun races also involve significant technical terrain, such as trails, rocks, and slippery surfaces. To handle this, strength training is vital. Incorporating exercises like lunges, squats, and core work can enhance your ability to handle uneven terrain, climb hills, and maintain proper form while tired.
Don’t forget to add open-water swimming into your weekly routine. Pool swimming may improve your technique, but racing in open water is a different experience entirely. You’ll need to get comfortable sighting, dealing with waves, and managing the cold—especially since most swimrun events take place in natural environments.
4. Pacing and Nutrition
Swimrun competitions often include multiple running and swimming legs, with varying distances between each transition. Maintaining the correct pacing throughout these constant changes is challenging. Since you'll be switching between high-effort swims and runs, focus on pacing yourself conservatively in the early stages to avoid early fatigue.
Like in any endurance event, nutrition plays a critical role. Carrying nutrition in swimrun is tricky, as you’ll have limited space, and access to aid stations may be spread out. Use energy gels, bars, or liquids that you can easily stow in a waterproof pouch. Practice consuming them during training to ensure they work well with your stomach during high-intensity efforts.
5. Teamwork is Key
Unlike other endurance races, swimrun is typically done in teams of two. You and your partner must stay within a certain distance of each other at all times, which means teamwork is crucial. The best teams know each other’s strengths and weaknesses, communicate well, and adjust their race strategy as needed.
When training with your partner, work on synchronizing your swim strokes and maintaining the same pace during the runs. Practice using the tether during swims to ensure it's an advantage rather than a hindrance. On race day, share responsibilities—whether it's pulling slightly ahead on the run or guiding the team through the water.
6. Stay Adaptable on Race Day
Swimrun events are inherently unpredictable. Weather conditions, water temperatures, and terrain can all change unexpectedly. While you can plan and train meticulously, staying flexible and adapting your strategy mid-race is vital. If one leg feels harder than anticipated or your partner struggles, adjust your pacing and mindset accordingly.
In conclusion, succeeding in a swimrun competition is about much more than physical fitness. It requires mastering your equipment, perfecting transitions, pacing effectively, and working as a team. With proper preparation and a flexible approach, you’ll be well-equipped to enjoy the race and tackle its unique challenges.
