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SWIMRUN a sporting adventure in a magical setting

A guide for beginners and the curious

The story

The right equipment

Preparing for a race

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Contents

Introduction ................................................................................................................................................................................................. 3

How it all began: The Swimrun story .................................................................................................................................................. 4

What exactly is Swimrun? What makes the sport so special? .................................................................................................... 6

The right equipment for Swimrun ....................................................................................................................................................... 8

Wetsuit ......................................................................................................................................................................................... 9

Running shoes ............................................................................................................................................................................. 10

Running socks .............................................................................................................................................................................. 10

Swimming cap ............................................................................................................................................................................. 10

Swimming goggles ...................................................................................................................................................................... 11

Pull buoy ....................................................................................................................................................................................... 11

Swim fins ....................................................................................................................................................................................... 11

Swim paddles ............................................................................................................................................................................... 12

The pull cord ................................................................................................................................................................................ 12

Safety equipment ........................... ............................................................................................................................................ 13

Extras ............................................................................................................................................................................................. 13

What needs to be considered while Swimrun training? ................................................................................................................ 14

Information on Swimrun competitions .............................................................................................................................................. 15

What is left to say ...................................................................................................................................................................................... 17

About Addnature ....................................................................................................................................................................................... 18

Imprint .......................................................................................................................................................................................................... 19

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Swimrun is booming! More and more endurance

athletes are taking part in this sporting adventure

that is so much more than just „triathlon without the

cycling“. Almost every day we hear of new races –

whether in urban areas or somewhere in the middle

of nature. The sports industry has been quick to pick

up on this trend and is developing special products

that are making races even faster.

This e-book gives an overview of different Swimrun

topics including: the origins of Swimrun; the kind of

equipment used; how to train for Swimrun; the com-

petitions available and where to find these events.

Enjoy reading and perhaps we’ll see you at a Swim-

run event soon!

Introduction

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How it all began: The Swimrun story

Back in 2002, brothers Mats and Jesper Andersson, Anders Malm and Janne Lindberg spent a beer-fuelled

evening on the small island of Utö in the Stockholm archipelago. Whilst recalling various tales of adventure

(with the help of a map of the region depicted on a napkin) it occurred to the group that the beautiful coastal

scenery of the area still remained a relatively undiscovered gem. Why not make something of it? That night,

the idea for Swimrun was born...

The challenge the group set themselves involved a swimming and running race from the island of Utö to the island

of Sandhamn. Split into two teams, the brothers and the two friends decided to make things even more interesting.

It was decided that the losing team would have to pick up the cost of dinner, drinks and an overnight stay on Sand-

hamn. Sufficiently motivated, the teams set off on their race. After more than 26 hours, the first team had finally

reached the destination. The race proved so fun that all of them decided immediately that they would repeat this

little competition the following year.

It was in 2005 that a certain Michael Lemmel got wind of the challenge. As an avid „Adventure Racer“ and owner of

a small agency for sports marketing, he found the concept interesting and intriguing. He couldn’t believe that such

a route through the archipelago could actually be handled continuously. Both Lemmel and his friend and business

Sandhamn– Start –

Utö– Finish –

Stockholm

SWEDEN

Schäre

n

BALTIC SEA

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partner Mats Skott had been looking to start their own racing series and were keen to give this new idea a go.

Shortly after, an initial meeting with the inventors of the challenge was scheduled. Much was discussed: How would

the race work around boat traffic? Could a race be developed that would last only one day? How could the route be

plotted so that it would remain faithful to the original idea yet be both practical and safe?

Soon, a name for the project was found: „ÖTILLÖ“

(Swedish for „island to island“). Furthermore, plans for

a test run were made and in June 2016, a group consis-

ting of Mats Skott, his wife Natasha, Michael Lemmel

and the victorious brothers Mats and Jesper Anders-

son started their own Swimrun adventure through

the Stockholm archipelago. The rehearsal proved a

success and it was agreed that a proper competition

should be held the following September.

There, only two of the nine adventurous two-person

teams that participated in the first ÖTILLÖ event finis-

hed. The winners, adventure racing champions from

Finland, benefitted from inflatable lilos (in the form

of Nokia phones) which helped them to quickly get

from island to island. As a result, the use of flotation

devices for future events was revised and the carrying

of inflatables was prohibited. Nevertheless, the event

was a success as the media picked up on the idea and

covered the crazy swimming and running adventure

enthusiastically.

The media coverage soon caught the attention of en-

durance athletes; prompting Michael and Mats to repeat the race in the following years with more and more partici-

pants. More events launched by other Swedish organisers were added and it eventually became clear that Swimrun

wasn’t going away any time soon.

There are now hundreds of Swimrun races taking place far beyond the borders of its original home in Scandinavia.

Athletes no longer see Swimrun as a little fun for the off-season, but seek out the finest equipment and train speci-

fically for the season.

Mats SkottMichael Lemmel

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What exactly is Swimrun? What makes the sport so special?

Swimrun is so much more than just swimming and running. Unlike in a triathlon or aquathlon, each discipline isn’t

only completed once but several times.

A fundamental feature of Swimrun is that athletes carry their equipment for both disciplines with them throughout

the race. Many choose to keep their wetsuit and shoes on throughout the race in order to save valuable time.

Swimrun is often closely linked with nature. Many races take place in stunning landscapes and even training can turn

into a mini adventure. Swimrun is all about being free to explore the outdoors – pounding a cross-country trail can

immediately turn into a swim across a glistening lake.

There’s also another important feature of Swimrun that makes it special: It’s an endurance sport that you undertake

as part of a team. From the training up until the race, Swimrun is a rewarding team experience. Teams support and

motivate each other to push themselves to success. The connections you make are incredibly strong and often lead

to lasting friendships.

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What do you need for Swimrun?

To take part in a Swimrun, you don’t need expensive equipment or a daily training schedule. However, you do need

a good level of endurance. Training sessions can be easily integrated into everyday life. Everyone can spare the time

during the week for an early morning swim or a jog during a lunch break. Even if your training is confined to wee-

kends, it’s still enough to prepare you for a race.

Swimrun equipment doesn’t have to be special – existing sports shoes and swimming equipment can be used or

bought easily. For those wishing to upgrade, specialised Swimrun equipment is available to buy. But initially, it is very

easy to try out!

Adventure plays a very important role. Since Swimrun usually takes place in nature, interacting with the elements

shouldn’t daunt you. Wind, waves and lush vegetation make the sport a unique experience. Team partners ensure

mutual security, support and motivation throughout the course of the race.

Swimrun also involves problem management. Throughout the course of a race unforeseen things can happen.

Equipment can become faulty or you can even get a bit lost. In such moments you need a cool head and a degree of

flexibility. It’s these little surprises that many consider to be the „icing on the cake“ of the Swimrun adventure.

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The right equipment for Swimrun

When it comes to getting the right equipment for a Swimrun race, several things should be considered. What can

you bring to the race to make it easier and faster to get to the finish? What equipment does the organiser provide or

require you to bring? All these questions and more will be answered now!

Before we give away any equipment tips, remember it’s important to select the right team partner. Even the best

equipment on the market won’t help if you haven’t got the right partner! To begin with, define your aims and your

potential with your partner. In the race, there can be moments when you have to wait for your team partner and it’s

important to support each other during these times. As corny as it may sound:

»We are only STRONG TOGETHER!«

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The Equipment:

The wetsuit

Swimrun races that take place in midsummer sometimes make it possible

to participate without using a wetsuit. In colder temperatures and on cour-

ses that feature long swimming sections, wearing a wetsuit is compulsory.

Not only do they provide protection against the cold but they also help

promote speedier movement through the water.

So as not to lose time constantly changing in and out of your wetsuit during

a Swimrun race, many choose to keep it on. To avoid chafing at the elbows

and knees make sure you trim your wetsuit accordingly.

Several sports manufacturers have created wetsuits that are specially desi-

gned for the Swimrunner. Special materials are used to suit both swimming

and running. In addition, these wetsuits offer unique features including

zips on the front and back that allow the wearer to quickly get the wetsuit

on and off, inner pockets for small equipment or energy gels, integrated

safety equipment and much more.

Swimrunners are advised to extensively test their wetsuit before going on a

long training session or taking part in their first race. It’s especially import-

ant to check the areas around the shoulders, armpits, neck and crotch to

ensure the suit fits perfectly and is flexible enough for both swimming and

running. Ensure you don’t feel too constrained in the suit and that you can

breathe freely. Furthermore, pay attention to the quality of the zip, becau-

se you’ll use it often. If everything is up to scratch, you’ve found your ideal

Swimrun wetsuit.

HEAD ÖTILLÖ Swimrun Rough Triathlon Clothing

A good selection of quality

Swimrun wetsuits can be

found on Addnature.co.uk un-

der our Swimrun category

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Running shoes

When choosing running shoes, make sure to find shoes that fit your indi-

vidual style of running. Moreover, look for shoes that are lightweight, have

good grip and drain quickly. These qualities are important as – just like your

wetsuit – your shoes will often remain on throughout the entire race.

Shoes should be tested prior to racing because every foot is different. In

addition, it’s important to check if your shoes match the race course: will

you be running through countryside or on roads and paths?

Running socks

Find the right socks that suit your feet – it’s as simple as that!

Socks with a waterproof layer aren’t recommended as water will enter the

upper opening whilst swimming; causing an unpleasant feeling during run-

ning segments.

Swimming cap

The swimming cap is usually provided by the organiser so that every race

participant gets a nice souvenir to take home with them. An additional neo-

prene swim cap is recommended for swimming in cooler waters. For those

who find taking a cap on and off too cumbersome, a neoprene headband

is available as an alternative. This will keep the most sensitive areas of your

head warm and can be easily removed.

During short running sections, it’s worth keeping your swimming cap on.

However, whilst running longer passages it’s definitely worth removing the

cap. Keep your head cool!

GOCOCO Compression Superior Running Socks

HEAD Neo Bathing Cap 3mm

ICEBUG Acceleritas5 RB9X Shoes

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Swimming goggles

Swimming goggles should fit naturally and not feel too tight around your

eyes. Everyone should make their own choice about what goggles to use.

However, it’s recommended that you carry your goggles around your neck

during running sections to prevent scratches or loss.

Goggles aren’t necessary in all swimming conditions but in others they are

an essential component. Invest in some ‘anti-fog’ spray if you often experi-

ence frustrating foggy lenses.

Pull buoy

Another important item in Swimrun is the pull buoy. These come prefab-

ricated, but can also be handmade from bottles or even developed into a

super buoy consisting of two single pull buoys. If you’d like to make your

own, you’ll find building instructions online. It’s important that the pull buoy

provides enough buoyancy while swimming and ensures a good position in

the water. This allows you to rest your legs during swimming sections and

save your energy for the next run.

Once you start running again, it’s important that the carried pull buoy

doesn’t bother you. That is why most swimrunners usually fix the buoy to

their thigh using a rubber band. Alternatively, you can stow the buoy away

on your lower back.

Swim fins

The use of fins in Swimrun races has been a controversial issue for many

years. As you can imagine, the strong leg kick certainly helps during long

swimming sections. On the other hand, those using fins risk missing out on

the possibility of relaxing their legs during the swims. Additionally, carrying

the fins during run sections as well as putting them on and taking them off,

can prove difficult and sometimes time-consuming.

Recently, the use of fins has become more and more popular, which has

already led to stricter regulation of fin lengths.

ARENA Freeflow

HEAD Tiger Mid Mirrored Goggle

HEAD Energy Fin

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Swim paddles

Paddles come in many shapes, materials and sizes. You’ll have to decide

for yourself whether you prefer small finger paddles or large XXL boards,

materials such as carbon, rubber, PVC or neoprene, and ergonomically sha-

ped, round or glove-like forms. The best time to find out what works for

you is during your swim training. Regular practice with paddles is mandato-

ry – otherwise you risk power problems or even shoulder injuries during

competitions.

Training with swim paddles increases strength and enhances speed and

endurance. You’ll learn the best arm and hand positions to propel you th-

rough the water with the greatest power. In competition, this improved me-

thod and increased strength will hopefullypay off. Furthermore, if you’d like

to use the paddles for orientation, you can label them with racing distances

and times.

The pull cord

Frequently questioned by beginners, but considered indispensible by ad-

vanced Swimrunners: the pull cord. It helps to support and guide each

other – both in the water and on land.

During swim sections, the rope allows the stronger swimmer to pull the

slower team partner. It also prevents team partners losing each other due

to high speed differences, high waves or amid other participants. Also, du-

ring runs, one team partner can support the other in a sudden phase of

weakness. In this way, the team can maintain a good average racing speed.

Pull cords are usually elastic and have different profiles. It’s important to

find the right rope form and (most importantly!) a perfectly adjusted rope

length. The right form and length should enable one team member to com-

fortably draft behind their team partner.ORCA Bungee Cord

HEAD Contour Fin

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Safety equipment

Without a doubt, the most important piece of „safety equipment“ you can

have at a Swimrun is your team partner. This is why you should never be

more than 10 metres apart from each other – especially in the water. Of

course, Swimrun races also require other safety equipment as you travel

through wild terrain and open waters, where you may need to respond to

emergency situations or to call for help.

Accordingly, race organisers often request a compass, a whistle and a wa-

terproof first aid kit as mandatory equipment. In addition, a GPS device

is provided at many events, so that Swimrun participants can be tracked

by the organisers during the race. Safety is paramount at all competitions.

So, it isn’t surprising that safety equipment is closely inspected prior to the

race.

Extras

Some extras that you may wish to take with you on your Swimrun include:

energy bars or gels, plasters, necessary medicines, sun and cold protection

creams, a waterproof sports watch with GPS or Swimrun function, arm and

leg warmers, a card case, a route note with running or swimming distances,

belt bag, etc. However, please never forget: less is more!

One of the major brands that specialises in Swimrun

equipment is HEAD. Check out our range of Swimrun

accessories and HEAD products under the :

addnature Swimrun section

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SWIMRUNNERS Waterproof

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Many beginners hear “Swimrun” and immediately belie-

ve that after a bit of swimming and running they’ll be

well prepared for their first race. But it isn’t that easy. Af-

ter all, you complete the race in a team, it requires spe-

cial equipment and the training track on your doorstep

rarely resembles the course you’ll actually race on. The-

refore, it’s advisable to align your training with the actual

nature of the sport of Swimrun. If you only consider the

two isolated disciplines you’ll end up undertaking trai-

ning that is unrelated to the race you’ll face.

With this in mind, it’s strongly recommended that you

train alongside your team partner. This way, you’ll get

to know the strengths and weaknesses of your team

partner, and be able to practise certain competitive si-

tuations – such as drafting in the water, running over

rocks or dealing with a pull cord. Joint participation in

test races (running events, long-distance swimming) is

also important. It allows team partners to check their

respective performance levels in competitive conditions

and adjust their individual training intensity accordingly.

Swimrun equipment should also be regularly used du-

ring training. Swimming with paddles is especially re-

commended, as using them only in a race can lead to

shoulder pain and injury.

The handling of equipment should also be practiced.

It’s easy for an inexperienced team to lose time during

a race at various transfers; due to clumsy attempts to

organise their pull buoy, bathing cap and goggles with

paddles on their hands. The result? They aren’t fast

enough in the competition, maybe even miss a „cut-off“

and consequently risk an early end to their race, all due

to unnecessary delays.

Naturally it’s recommended that you practice running in

your wetsuit and swimming with shoes on, so you can

get used to the way these items affect your movement

and make necessary modifications. This will also help

you to get used to the rapid changes between disciplines

(swimming/running) and challenging conditions (hori-

zontal/vertical body position, cold/hot temperatures).

A good tip for Swimrun beginners: get online and closely

study videos of previous Swimruns. Observe and learn

something of the specifics of each race, the equipment

used and the running and swimming technique of the

participating athletes. You can then use this knowledge

to adjust your own training accordingly.

What needs to be considered while Swimrun training?

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Furthermore, it’s important to consider the actual race course during training. If you may face high waves during

your race, your local swimming pool or lake might not be the best place to simulate the competition. And those who

have signed up for a summit race will need to get their legs fit for the mountains.

One final note regarding your training: it’s best to join a club. Firstly, you’ll train under expert supervision, which will

really help to improve your running and swimming technique. Moreover, you’ll follow an individual training plan re-

commended by your coach, which won’t just focus on physical training, but will also allow time for recovery. Thirdly,

you’ll most likely gain access to special training facilities. Lastly, the club bond will help you to resist your inner weak-

nesses; for example, when it comes to waking up for early morning swims.

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Information on Swimrun competitions

A few years ago you could count the number of Swimrun races offered on one hand – and these were only ever

found in Sweden. But those days are over. There are now Swimrun competitions held throughout the whole of Eu-

rope and new events are popping up even as far away as Australia, Asia and America.

Today, various racing series exist. However, it’s of course the well-known ÖTILLÖ event series that really stands out

– because it defined and shaped the sport from the beginning. The ÖTILLÖ World Series now contains a number of

international races; always under the motto: „unique races in unique places“. Thus, no two races are ever the same

and competitors are free to choose between a wide variety of events and landscapes respectively. Decide for your-

self whether you want to discover the Swedish archipelago, German lakes and forests, Croatian or British islands or

even Swiss peaks and mountain lakes. And more ÖTILLÖ events are already being planned.

ÖTILLÖ-venues:

Hvar, Croatia

Utö / Sandhamn, SwedenScilly, England

Silvaplana, Schwitzerland

Rheinsberg, Germany

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The annual highlight is the ÖTILLÖ Swimrun World Championship held in early September in Sweden. The race con-

tains a total of 65 kilometres of running and 10 kilometres of swimming. Participants can earn a spot either directly

through various qualifying races or indirectly via a specific ranking system. However, a few spots are also awarded to

ambitious newcomers and sponsors, or given away in a lottery. The tight cut-offs are challenging but necessary if you

want racers to complete the entire course between sunrise and sunset. While the inventors of Swimrun managed

the adventure in about 26 hours, it now takes the elite teams less than eight hours to get from Sandhamn to Utö.

The 75 km length of this race may not appeal to everyone. But since there are now around 300 Swimrun events per

year offered all around the world, hopefully anyone who is interested will find the perfect event for them – with the

kind of distance and terrain they are looking for.

Type of Swimrun races each year

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Sprint Swimrun< 20km

Swimrun20-40km

Lang Swimrun40-75km

Ultra Swimrun+75km

2006 2011 2012 2013 2014 2015 2016

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What is left to say?

Swimrun isn’t a temporary fad – or to put it in the words of co-inventors Michael Lemmel and Mats Skott: „Swimrun is

here to stay“. They have managed to develop a crazy idea into a serious and booming sport that finds new followers

ever year.

For swimrunners the joy of the event is multifaceted: the return to nature, the adventure, the simplicity of the sport,

the team spirit, the struggle with both the elements and themselves and the opportunity to travel the world and

discover new fascinating places.

The future of Swimrun is still uncertain. Will the adventurous essence of the sport remain? Or will everything become

more regulated and maybe even ruled by a Swimrun association? How will the development of equipment continue?

Can we expect electronic swimming navigation or running shoes with detachable fins? So many questions, which

maybe you can think about during your next Swimrun. Or maybe it’s better if you don’t

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About addnature

addnature is the leading online outdoor shop in Europe.

At Addnature, we love nature and spend as much time outdoors as possible. No matter whether in the snow or on

the rocks, in the mountains or in the water, on rocky slopes or ravines, we feel most comfortable in the great out-

doors. Of course, we know that many activities require specific equipment. So, Addnature offers you everything you

might need to be perfectly prepared for your next outdoor adventure. Whether you’re looking for specialist equip-

ment for a Swimrun race, climbing equipment for your next ascent, camping gear for family trip or suitable

shoes for your next winter hike - you’ll find everything you need at a price that offers great value for money.

Order whenever you want. Our online shop is open for you 24/7 and your package can be delivered directly to your home or to another address of your choosing.

Find out more about us at: https://www.addnature.co.uk/service-information/customerservice/faq/the-business.html

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Imprint

Addnature

Internetstores GmbH

Friedrichstraße 6

D - 70174 Stuttgart

Telephone: 020 3885 0019

E-Mail: service@addnature.co.uk

Web: www.addnature.co.uk

District Court Stuttgart

HRB 741359

USt.ID.No: DE232081518

Managing Directors: Markus Winter (CEO), Bernd Humke (CFO)

Chairman of the Advisory Board: René Marius Köhler

Supervisor: Maren Frey

Photo Credits

Cover: © Irina Kurmanaeva | Ötillö Swimrun Hvar, S 3. Jakob Edholm | Ötillö Swimrun Hvar, S 5. Jakob Edholm, S

6. Irina Kurmanaeva/ Jakob Edholm | Ötillö Swimrun Sprint Hvar, S 7. Irina Kurmanaeva | Ötillö Swimrun Hvar, S 8.

Jakob Edholm, S 13. Jakob Edholm, S 14. Jakob Edholm, S 15. Nicke Jacobsson, S 18. Jakob Edholm | Engadin Swimrun,

S 19. André Hook, S 22. David Schultheiß