Swimrun Wetsuit: What Makes It Special and What You Need
Swim, climb out of the water, run along a forest trail, jump back in – and repeat, often over many stages. Swimrun is an endurance sport that combines open water swimming and trail running in an unusual way. And the most important piece of kit is a swimrun wetsuit that can handle both.
Unlike triathlon, there is no transition area where you change. You swim in your shoes and run in your wetsuit. That places very specific demands on the suit: in the water it has to provide buoyancy and warmth, on land freedom of movement and ventilation.
In this article, we at FlipSoc explain what makes a swimrun wetsuit, what gear you need, how to train and how transitions work without ever taking your suit off.
In short: A swimrun wetsuit is built for constant switching between swimming and running. Typical features are short legs, a front zip you can open while running, thinner material on the arms and shoulders, pockets for nutrition and targeted buoyancy. Add running shoes, a pull buoy, paddles and the mandatory kit listed in the race rules.
What is swimrun?
Swimrun is an endurance sport in which swim and run sections alternate several times without you changing in between. You swim in running shoes and run in your wetsuit. Courses usually lead through natural landscapes, for example along lakes, coastlines or island chains.
Traditionally you race in teams of two, but many events now also offer solo categories. The sections vary widely: from short swims of a few hundred metres to longer runs over rough terrain. Total distances range from beginner formats to very long races lasting many hours.
Precisely because the rules differ from event to event: read the race information carefully. It specifies the mandatory kit, whether aids such as pull buoys and paddles are allowed and whether teams may swim tethered together.
What makes a swimrun wetsuit?
A swimrun wetsuit differs from a triathlon wetsuit in its short legs, a zip that is usually at the front, pockets and a buoyancy distribution designed for swimming with shoes and a pull buoy. It is made for running on land just as much as for swimming.
Typical features at a glance
| Feature | Swimrun wetsuit | Triathlon wetsuit |
|---|---|---|
| Leg length | usually short, above or at knee height | full length to the ankle |
| Zip | usually at the front, can be opened for ventilation while running | usually at the back (back zip) |
| Sleeves | long, short or detachable depending on the model | long |
| Pockets | often included, e.g. for gels or a whistle | usually none |
| Buoyancy | designed for swimming with shoes and a pull buoy | designed for a free leg kick |
| Outer surface | often tougher against rocks and abrasion | optimised for gliding through the water |
| Taking it off during the race | not intended | in the T1 transition area |
Why short legs?
Short legs stop you from overheating while running and let your knees bend freely. When running uphill or over rocks and roots, that is a big advantage. The missing buoyancy in the legs is made up for by the pull buoy that many swimrunners wear between their thighs.
Why a front zip?
A zip at the front can be opened by yourself while running. That lets you shed heat on long run sections and close the suit again before the next swim. With a back zip, that would hardly be possible without help.
What thickness?
Swimrun suits are often slightly thicker on the torso than on the arms and shoulders, so your core stays warm and your shoulders stay free for front crawl. The right thickness depends on the expected water temperatures: in cold water, extra accessories such as a neoprene hood or neoprene cap are often sensible or even mandatory.
What gear do I need for swimrun?
Besides the wetsuit, for swimrun you mainly need running shoes that drain well, goggles, a swim cap and usually a pull buoy and paddles – provided the race rules allow them. On top of that comes mandatory kit such as a whistle or first-aid material, which varies from event to event.
Swimrun gear checklist
- Swimrun wetsuit in the right thickness for the water temperature
- Running shoes: light, quick-draining, with a grippy sole for wet rocks; laces that don’t come undone in the water
- Goggles: tested, with a spare pair in your bag
- Swim cap: often provided by the organiser, with a neoprene cap underneath in cold conditions
- Pull buoy: strapped to your thigh so it doesn’t get in the way while running
- Paddles: only if allowed and practised beforehand
- Tether: for teams, if allowed and wanted
- Mandatory kit as per race rules: e.g. whistle, compression bandage, race number
- Nutrition: gels or bars in the suit’s pockets
- Optional: neoprene socks or calf sleeves against cold and scratches
Many beginners start with a well-fitting triathlon or swimming wetsuit whose legs they don’t cut down. That works on short run sections, but on longer runs it quickly gets hot and heavy. If you want to do swimrun regularly, consider a dedicated suit.
How do swimrun transitions work without taking the suit off?
In swimrun you go straight from water to land and back again without taking off your wetsuit. You run in the suit, at most opening the zip and pushing your goggles up. Before swimming you close the zip again and position the pull buoy correctly.
Sequence: from water to land
- Kick harder just before the shore to get blood flowing back into your legs.
- Stand up carefully and watch out for slippery stones and ground.
- Push your goggles up onto your forehead or take them off.
- Turn the pull buoy to the side of your thigh so it doesn’t get in the way while running.
- Hold the paddles in your hand, tuck them under the straps or stow them on the suit, depending on your system.
- On long run sections, open the zip a little.
Sequence: from land to water
- Close the zip and check the Velcro at the collar.
- Put on your goggles and turn the pull buoy back between your thighs.
- Put on your paddles.
- Enter the water carefully – entries over rocks can be slippery.
- Swim the first strokes calmly until your breathing has adjusted to the switch.
The difference to triathlon is big: there you take the wetsuit off in the transition area, as we describe in our article on the triathlon transition T1. In swimrun it stays on the whole time.
How do I train for swimrun?
For swimrun it is best to train both disciplines separately and combine them regularly in transition sessions, ideally with the gear you will use in the race. Your body has to learn to switch quickly between the two movement patterns.
Training building blocks
- Swimming with shoes: Feels strange at first because your legs sink. A pull buoy and a relaxed kick help.
- Swimming with pull buoy and paddles: Strengthens your upper body and pull technique. Introduce paddles gradually so you don’t overload your shoulders.
- Trail running: Running on uneven ground, uphill and downhill sections, sure-footedness on rocks.
- Combined sessions: Several short swim-run switches at a lake, ideally with a training partner.
- Running in a wetsuit: Getting used to the heat and to moving in the suit, including with wet shoes.
You can find the basics of swimming outside the pool, including sighting and safety, in our article open water swimming for beginners. Technique ideas for more speed in the water are in our post swimming faster in triathlon – most of the tips transfer well to swimrun.
What’s the best way to put on a swimrun wetsuit?
You put on a swimrun wetsuit like any other wetsuit: from the bottom up, working the material up in small sections and gripping with your fingertips rather than your fingernails. Thanks to the short legs, the lower body is usually quicker; the work is in the torso, shoulders and sleeves.
Timing matters: on race day you are often standing in a crowd before the start, nerves are high, and the suit needs to fit perfectly because you won’t take it off for hours. Every crease under your armpits and every twisted sleeve will then stay with you for the entire course. So take your time and put the suit on calmly.
Putting on the sleeves with the FlipSoc
The long sleeves in particular are cut tight on many swimrun suits to keep water out. The FlipSoc helps here: you pull the smooth ripstop nylon donning aid over your hand, slip into the sleeve, and the neoprene glides over the nylon through the cuff instead of sticking to your skin. Then you pull the FlipSoc back out and repeat on the other side. That protects the suit and saves energy before a long race. Folded, it weighs about 100 g and fits in any sports bag.
To be fair: you won’t need it during the race, because in swimrun you never take the wetsuit off. It is a helper for getting ready before the start and for training. Classic alternatives are a thin sock or a plastic bag over your hand. The FlipSoc is suitable for classic wetsuits with a fabric (jersey-lined) inside.
What safety rules apply to swimrun?
Swimrun basically follows the rules of open water swimming: never train alone, wear a brightly coloured swim cap, know the water and its currents, and get out immediately if you feel unwell. On top of that come the hazards of running over wet rocks.
- Always train in at least a pair, ideally with a swim buoy.
- Scout the water, entry and exit points beforehand.
- Check the weather and wind, especially on coastal courses.
- Get used to cold water gradually and take cold shock seriously.
- The wetsuit provides buoyancy and warmth, but it is no substitute for being a confident swimmer.
- In races, the organiser’s current race rules always apply, including the mandatory kit.
One difference to triathlon: for swimrun there are no uniform temperature limits under the DTU (German Triathlon Union) competition rules, as there are in triathlon, which we explain in our article on the triathlon wetsuit ban. In swimrun the wetsuit is practically always part of the kit; the details are set by each organiser.
Frequently asked questions about swimrun and wetsuits
Can I do swimrun in a triathlon wetsuit?
For getting started and short run sections, yes. On longer runs, however, a triathlon wetsuit with long legs gets hot and restricts knee bend. If you do swimrun regularly, you will benefit from a dedicated suit.
Why does a swimrun wetsuit have short legs?
The short legs prevent overheating while running and let your knees bend freely, for example on trails and rocks. The missing buoyancy in the legs is made up for by the pull buoy in the water.
Do you really swim in shoes in swimrun?
Yes, in swimrun you swim in your running shoes because you don’t change them between sections. Light, quick-draining shoes are therefore important. Practise swimming in shoes during training.
Is a pull buoy allowed in swimrun?
Many events allow pull buoys and paddles, but there are differences. The rules of the specific race are always decisive. Check them in advance and train with exactly the gear you want to use in the race.
Do I have to take my wetsuit off in swimrun?
No, in swimrun the wetsuit stays on for the entire race. On long run sections you at most open the front zip to let off heat, and close it again before the next swim.
Who is swimrun suitable for?
Swimrun is suitable for anyone who swims confidently in open water and enjoys running off-road. Beginner formats with shorter distances are a good start. Any health questions are best discussed with your doctor beforehand.
Conclusion
A swimrun wetsuit is a specialist for constant switching: short legs for free knees when running, a front zip for ventilation, pockets for nutrition and buoyancy matched to shoes and pull buoy. Together with quick-draining running shoes, tested goggles and the mandatory kit listed in the race rules, you’re ready to go.
Practise swimming with shoes and a pull buoy, rehearse the transitions and get used to running in your wetsuit. Then your first swimrun race will be the nature experience this sport is known for.
To get your suit on quickly and gently before the start, check out the FlipSoc – the donning aid for your wetsuit.
