You swim in your shoes. You run in your wetsuit. And apparently, it’s a whole lot of fun!
If you’ve been looking for a new endurance challenge but aren’t necessarily excited about spending hours on a bike, SwimRun might be worth exploring.
On this episode of the Find Your Edge Podcast, I sat down with our very own Dr. Alyssa Barber, exercise physiologist at The Endurance Edge, to hear about her first SwimRun race along the beautiful coast of Maine.
And let me tell you, this wasn’t your typical race report.
We’re talking ocean currents, island hopping, rocky shorelines, wet running shoes, and some interesting lessons about race preparation.
But what I loved most about Alyssa’s experience?
She didn’t go into this race chasing a particular finish time.
She wanted to challenge herself, experience something new, and have fun.
And sometimes, that’s exactly what we need as endurance athletes.
What Is SwimRun?
SwimRun is an endurance sport that combines open-water swimming and running, with athletes alternating between the two disciplines throughout the race.
Unlike triathlon, where you complete one swim, one bike, and one run, SwimRun involves multiple swimming and running segments.
And here’s where it gets interesting.
You don’t change your equipment between disciplines.
That means:
- You swim wearing your running shoes.
- You run wearing your wetsuit.
- You carry your swimming equipment during the running sections.
- You navigate natural terrain, which can include trails, rocks, beaches, and open water.
Many SwimRun events take place in beautiful outdoor settings, including coastlines, lakes, and islands.
In Alyssa’s case, the course took her across islands off the coast of Maine.
She would run across an island, enter the ocean, swim to another island, and repeat.
Sounds like an adventure, right?
It certainly was.
Why Try SwimRun Instead of Triathlon?
Alyssa has a strong background in running and swimming.
Cycling?
Well, we’re still working on that one!
She actually completed a sprint triathlon about ten years ago, but her experience wasn’t exactly ideal.
She purchased a used bike shortly before the race, struggled with the fit and gearing, and discovered that riding an uncomfortable bike wasn’t particularly enjoyable.
Now, as a busy working mom, she also recognizes the time and financial commitments that cycling can require.
SwimRun offered something different.
It combined two activities she already loved while giving her an opportunity to explore a new endurance challenge.
And that’s an important reminder.
You don’t have to choose an event just because everyone else is doing it.
You can choose a challenge that fits your interests, your lifestyle, and your current season of life.
For Alyssa, SwimRun checked those boxes.
Can You Do a SwimRun Race Solo?
Absolutely!
Although SwimRun has traditionally included partner racing, Alyssa completed her first event solo.
She originally hoped to convince a friend to join her, but finding someone equally enthusiastic about ocean swimming proved challenging.
And understandably so!
Some SwimRun events offer partner-matching opportunities for athletes who want to race together but don’t already have a teammate.
Alyssa discovered that racing solo didn’t mean feeling alone.
She met other athletes, enjoyed the supportive atmosphere, and connected with people throughout the course.
That community aspect became one of her favorite parts of the experience.
And it’s something I love about endurance sports.
You can show up to an event without knowing anyone and leave feeling like you’ve found your people.
How Do You Train for a SwimRun Race?
One of Alyssa’s biggest takeaways was that SwimRun training requires more than simply being comfortable swimming and running.
You also need to prepare for the unique demands of combining them.
Here are five lessons from her experience.
1. Practice Open-Water Swimming in Conditions Similar to Your Race
Alyssa is a confident swimmer, so she wasn’t particularly worried about completing the swimming distances.
However, most of her training took place in a pool.
She completed only one open-water swim before the event, and that was in a lake.
Ocean swimming introduced additional challenges.
Currents, tides, and changing water conditions affected how she experienced the race.
And unlike a pool, where the distance and conditions are predictable, open water requires more adaptability.
The takeaway: If you’re preparing for an ocean SwimRun, practice open-water swimming in appropriate, supervised conditions whenever possible.
Being comfortable swimming is important.
Being comfortable navigating changing conditions is another skill entirely.
2. Practice Running in Your Wetsuit
Yes, really.
Alyssa did a little practice running around her neighborhood in her wetsuit.
In the middle of summer.
You can imagine what the neighbors thought!
But running in a wetsuit feels different from running in regular athletic clothing.
There’s additional warmth, restriction, and potential for chafing.
Alyssa discovered this firsthand when she experienced some chafing around her neck during the race.
She had prepared with anti-chafing products, but the combination of swimming and running created friction in places she hadn’t anticipated.
The takeaway: Practice with your actual race equipment before race day.
And pay attention to how your gear feels after repeated transitions, not just during a short workout.
3. Don’t Forget Strength Training
This was one of my favorite parts of our conversation.
Because Alyssa is an exercise physiologist who understands the importance of strength training.
And she admitted she didn’t do enough of it while preparing for this race!
Sound familiar?
When you’re trying to fit running, swimming, work, family, and everything else into your week, something often gets pushed aside.
For Alyssa, that was strength training.
Looking back, she would have planned her training schedule more intentionally so she could maintain it.
Strength training supports the physical demands of endurance sports, particularly when you’re navigating uneven terrain and repeated transitions.
The takeaway: Build strength training into your schedule rather than treating it as something you’ll do only when you have extra time.
4. Practice SwimRun Transitions
Triathletes are familiar with transitions.
But SwimRun introduces an entirely different set of challenges.
Imagine running toward the water while managing:
- Your swim cap and goggles
- Hand paddles
- A pull buoy
- Your wetsuit
- Required safety equipment
Now imagine trying to remember the correct order for everything while you’re racing.
Alyssa learned pretty quickly that putting on your hand paddles before your goggles isn’t particularly helpful!
These little details might sound insignificant.
But when you’re tired, managing equipment can become surprisingly complicated.
The takeaway: Practice moving between swimming and running while wearing and carrying your actual equipment.
A few rehearsals can help make race day smoother.
5. Set Expectations That Allow You to Enjoy the Experience
Alyssa didn’t have a specific finish-time goal.
She had never completed a SwimRun before, so she didn’t know exactly what to expect.
Her main goal was simple:
Finish the race without missing the cutoff.
And she did!
Interestingly, she believes that having fewer performance expectations helped her enjoy the experience.
She could focus on the scenery, the people, and the adventure rather than constantly worrying about her pace.
That doesn’t mean performance goals are bad.
But not every race has to be about getting faster.
Sometimes the goal can simply be to experience something new.
What Equipment Do You Need for SwimRun?
SwimRun has some unusual equipment requirements.
Depending on the race, athletes may use:
A SwimRun wetsuit: Designed to accommodate both swimming and running. Alyssa wore a short-sleeved wetsuit.
Running shoes: You’ll wear them during the swimming sections, too.
Hand paddles: Some athletes use paddles to help with propulsion while swimming, particularly because they’re wearing shoes.
Pull buoy: Provides additional flotation and can help offset the effect of swimming with shoes.
Swim cap and goggles: Standard swimming essentials, although you’ll need to manage them during running segments.
Race-required safety equipment: Alyssa carried items including a whistle and an inflatable buoy because she was racing solo.
Equipment belt or attachments: Helps keep everything together as you transition between disciplines.
One thing Alyssa emphasized was that you don’t necessarily need the most expensive equipment.
There are specialized products available, but there are also ways to participate without investing in every premium option.
She used basic hand paddles and discussed equipment rental as another possibility.
Just remember that equipment requirements vary by race.
Check the event rules before purchasing anything.
What About Fueling and Hydration?
Alyssa reported that her race had frequent aid stations stocked with Precision Fuel products.
But she also made an important point.
If you haven’t trained with the nutrition products provided on course, you may prefer to bring something familiar.
This applies to SwimRun, triathlon, running, and just about every endurance event.
Your fueling strategy should support your effort without introducing unnecessary surprises.
Think about the race duration, environmental conditions, your individual needs, and what you’ve successfully practiced during training.
And remember that SwimRun introduces an additional consideration: carrying your nutrition while repeatedly entering and exiting the water.
Plan how you’ll store and access what you need.
What Was the Hardest Part of Alyssa’s First SwimRun?
Interestingly, it wasn’t running in wet shoes.
That was one of the things she expected to dislike most!
Instead, some of the biggest challenges involved adapting to ocean conditions, managing equipment, and figuring out transitions.
She also learned that practicing in a pool doesn’t completely prepare you for ocean currents.
And running in a wetsuit for a few minutes isn’t quite the same as wearing one throughout a race.
But those challenges were also part of what made the experience memorable.
There were plenty of moments when she had to laugh at herself, make an adjustment, and keep going.
That’s endurance sports for you!
Is SwimRun Worth Trying?
If you enjoy swimming, running, and outdoor adventures, SwimRun could be a great addition to your race calendar.
It may be particularly appealing if:
- You love swimming and running but aren’t interested in cycling.
- You’re looking for a new challenge outside traditional road racing.
- You enjoy trails, nature, and adventure-style events.
- You want to experience a supportive endurance community.
- You’re ready to try something without putting pressure on yourself to achieve a PR.
Of course, you should choose a race distance and environment that match your swimming ability, fitness, and experience.
Ocean swimming and technical terrain require preparation.
But you don’t need to be an elite athlete to explore a new sport.
The Biggest Lesson: You Don’t Have to Train Perfectly to Have a Meaningful Race
One of the things I appreciated most about Alyssa’s story was her willingness to acknowledge what didn’t go according to plan.
She didn’t complete every training session she wanted.
She would have liked more open-water practice.
She wished she’d maintained more strength training.
And she definitely learned a few things about transitions!
But she still showed up.
She completed the event.
She met some wonderful people.
And she had so much fun that she’s already thinking about doing another SwimRun.
There’s something powerful about that.
As endurance athletes, we can get so focused on training metrics, race times, and performance goals that we sometimes forget why we started.
We enjoy moving our bodies.
We enjoy challenging ourselves.
We enjoy being outside.
And we enjoy sharing those experiences with other people.
Sometimes finding your edge means trying something completely new.
Ready to Take on Your Next Endurance Challenge?
Maybe you’re thinking about your first triathlon, a new race distance, or an adventure you’ve always wanted to try.
But figuring out how to train for it while balancing work, family, and everything else? That can be the challenging part.
And that’s where having a coach who understands YOU can make a difference.
At The Endurance Edge, our one-on-one coaching is built around your goals, experience, fitness, and lifestyle.
No generic training plans. No guessing whether you’re doing enough—or too much.
Just personalized, evidence-based coaching to help you train smarter, build confidence, and show up prepared for whatever challenge you choose next.
Ready to find your edge?
👉 Explore Our One-on-One Triathlon & Run Coaching
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Frequently Asked Questions About SwimRun
What is the difference between SwimRun and triathlon?
Triathlon combines swimming, cycling, and running, typically completing each discipline once. SwimRun alternates between swimming and running multiple times throughout the course. Athletes generally carry their equipment and keep their shoes and wetsuits on during both disciplines.
Do you really swim in your running shoes during SwimRun?
Yes! Athletes typically swim wearing their running shoes and then run in those same shoes after exiting the water.
Can beginners participate in SwimRun?
Yes, provided they choose an appropriate event and have the necessary swimming, running, and open-water skills. Courses vary in distance, terrain, and difficulty.
Do you need a partner for SwimRun?
Not always. Some races offer solo divisions, while others require partners. Alyssa completed her first SwimRun solo and enjoyed the experience.
Do you need a special wetsuit for SwimRun?
SwimRun-specific wetsuits are designed for the demands of both swimming and running. However, equipment rules vary by event, and rental options may be available.
How should you prepare for your first SwimRun?
Develop your swimming and running fitness, practice open-water skills, maintain strength training, and rehearse transitions with your actual equipment. Familiarity with the race environment is especially valuable.
Is SwimRun more affordable than triathlon?
It can involve less cycling-related expense, but SwimRun still requires equipment, travel, and race registration fees. Costs vary significantly depending on the event and the equipment you choose.
What is the most important lesson for first-time SwimRun athletes?
Prepare for the unique demands of the sport, but allow yourself to enjoy the experience. Your first race can be about learning, exploring, and building confidence rather than chasing a particular finish time.
