Top SwimRun Tips and Kit Essentials

Taking on your first SwimRun? It’s an exciting challenge that mixes multiple swim and run sections - and the right preparation (and kit!) can make all the difference. Here’s our top advice for beginners, plus a full rundown of essential gear.

Test Your Kit Before Event Day

During SwimRun, you carry all your kit throughout the entire race. That means you will be running in your wetsuit and swimming in your trainers.

This combination feels very different from traditional running or open-water swimming, so practising in full kit beforehand will help you get used to the movement, friction, and buoyancy.

Practise With Your Pull Buoy

Because SwimRun requires you to swim while wearing trainers, a pull buoy is extremely helpful.

It improves your body position in the water and helps lift your legs, reducing drag. Practise swimming with it on the inside of your legs and running with it trapped to the outside, so transitions feel smooth.

SwimRun Newbie Tips (If You Don’t Want to Buy Full Kit Yet)

If you're new to the sport and not ready to invest in specialist equipment:

  • Use an old wetsuit and cut the legs off at the knees for more freedom of movement.
  • Buy a simple elastic band from a camping shop if you want to tether yourself to your partner - no specialist kit needed.
  • Wear normal running trainers, lightweight shoes, or trail shoes. They don’t need to be Swim Run specific for your first event.
SwimRun Kit Essentials

The wetsuit:

A good wetsuit makes a big difference. Ideally, choose a short wetsuit with a front zip for easy ventilation.

For colder swims or runs, add a light undergarment for extra insulation. The fit should balance flexibility for running with enough warmth while swimming.

Footwear:

You’ll wear the same shoes for the entire race. Make sure you choose:

  • Lightweight running shoes
  • Trail shoes with a good grip for mixed terrain

Go for quick-draining, quick-drying shoes if possible, but standard runners are fine for beginners.

Pull Buoys:

A key SwimRun accessory. It offsets the drag from your waterlogged shoes and helps maintain efficient body positioning in the water.

You will Swim with it between your thighs and run with it strapped to the outside of your leg.

Top Rope / Tow Rope:

A tow rope (sometimes called a “top rope”) can be extremely helpful. A simple, elasticated rope is enough - no need to overcomplicate it.

  • Adds safety and keeps partners connected
  • Allows a stronger swimmer to help pace the team
  • Can be used while swimming or running
Other Useful Kit:

Quick-drying compression socks help prevent rubbing and keep you comfortable during transitions between water and land.

Neoprene calf guards add buoyancy and provide extra warmth during swims.

A vest and swim cap are usually provided by the event to improve visibility and help event staff identify you.

With the right preparation and a few essential pieces of kit, your first SwimRun can be an incredible adventure. Practise in your equipment, stay flexible, and enjoy the unique challenge of transitioning between land and water.

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