A

Breathing

In Swimrun and open water swimming, breathing is a key part of performance and efficiency. Being able to breathe on both sides helps Swimrun athletes handle rough water, waves, and wind more effectively. A common breathing rhythm in Swimrun is every 3, 5, or 7 arm strokes during open water swimming.

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Anti-fog spray

Anti-fog spray, also called anti-mist spray, is used in Swimrun to prevent swimming goggles from fogging during open water swimming. Clear vision is important for navigation, sighting, and safe swimming in lakes, the sea, and archipelago environments.

B

Swim cap

A swim cap is worn during Swimrun swimming sections for visibility, safety, and warmth. Swim caps are often mandatory during Swimrun races and open water competitions but may be removed during running sections.

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Beach flag

A beach flag is a course marker commonly used in Swimrun races. Beach flags indicate the start, finish, transitions, or important checkpoints on the Swimrun course and help athletes navigate during both swimming and trail running sections.

 

Bodyglide

Bodyglide is an anti-chafing lubricant used in Swimrun to reduce friction between the skin, wetsuit, shoes, and equipment. It helps prevent chafing and irritation during long Swimrun races and endurance events.

 

Bib

A bib in Swimrun is a tight and stretchy race vest that displays the athlete’s race number. Swimrun bibs are designed to minimize drag during swimming while remaining comfortable during running sections.

C

Cabba ner

“Cabba ner” is a Swedish Swimrun expression that means opening and rolling down the upper part of the wetsuit during longer running sections. This helps reduce overheating and improve mobility while trail running. “Cabba upp” means pulling the wetsuit back up and closing it again before the next swim section.

 

Carbon paddles

Carbon paddles are lightweight carbon fiber swimming paddles used in Swimrun to increase propulsion and power during open water swimming. They provide stronger swim strokes while keeping weight low, making them popular among experienced Swimrun athletes.

 

Crawl

Crawl, also known as freestyle swimming, is the most common swimming technique used in Swimrun. Crawl allows athletes to swim quickly and energy-efficiently in open water while conserving leg strength for the running sections.

E

Enduro arrows

Enduro arrows are highly visible orange arrows used to mark direction on Swimrun courses. They help participants navigate safely during both swimming and running sections while reducing the risk of taking the wrong route. Yellow arrows are often used to indicate that a swim section begins in approximately 100 meters.

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EX Swimrun

EX Swimrun stands for EXperience Swimrun and focuses on creating memorable Swimrun experiences for both beginners and elite athletes. Activities include beginner-friendly Swimrun races near Stockholm, Swimrun adventures, training camps, trips to Playitas, and archipelago Safari Swimrun experiences.

 

EX Swimrun & Fun podcast with Nicholas and Amy

EX Swimrun & Fun podcast is a Swedish Swimrun podcast hosted by Nicholas and Amy. The podcast covers Swimrun racing, endurance training, equipment, adventures, interviews, and conversations with athletes and interesting personalities from the Swimrun community. It serves as both inspiration and a knowledge resource for beginners and experienced Swimrun athletes.

D

Dolme

A dolme, also known as a pull buoy, is a flotation aid used in Swimrun during swimming sections. The dolme is placed between the legs to improve body position, lift the feet closer to the water surface, and reduce drag while swimming with shoes on. It also helps Swimrun athletes conserve energy during long open water swims.

 

Drafting

Drafting in Swimrun means swimming closely behind another swimmer to benefit from reduced water resistance. Drafting is allowed in Swimrun races and can reduce energy expenditure during swimming by up to 20–25%, especially during long-distance open water sections.

 

Tether

A tether, also called a drag line, is an elastic rope connecting two Swimrun teammates. The tether helps teams stay together during swimming and running sections, while the stronger athlete can assist by gently pulling their partner during demanding parts of the race.

F

Permanent course

A permanent Swimrun course is a permanently marked course available year-round for Swimrun training and racing simulations. Courses such as EX Swimrun’s Permanent Course in Rösjön are marked with arrows and checkpoints and are commonly used to compare fitness, track progress, and improve Swimrun performance over time.

 

Fins

Fins are swimming aids that provide extra propulsion in the water. In Swimrun, fins are mainly used during Swimrun training sessions rather than races, although they were more common during the early years of the sport.

 

Fika

Fika is the Swedish tradition of enjoying coffee, snacks, and social time after training, racing, or outdoor adventures. Within the Swimrun community, fika is an important social part of the Swimrun experience, especially after cold open water swims and long endurance sessions.

G

Gels

Energy gels are nutritional supplements used in Swimrun races to provide fast carbohydrates and quick energy during long endurance efforts. Swimrun athletes often store gels in wetsuit pockets, inside a race vest, or in socks for easy access during racing. Popular gel brands include Umara, Enervit, and Maurten.

 

GOAT

GOAT stands for “Greatest Of All Time.” In Swimrun, the term is used to describe legendary athletes who have had a major impact on the sport through race victories, performances, and long-term influence within the Swimrun community.

H

Hand strap

A hand strap is attached to Swimrun paddles to secure the paddle around the swimmer’s hand. Hand straps improve paddle control and reduce the risk of dropping paddles during open water swimming.

 

Heatseeker vest

A Heatseeker vest is an insulating neoprene vest used in Swimrun for cold water conditions. The vest is worn underneath the wetsuit as an extra insulating layer to help retain body heat during long swim sections.

 

Hypothermia

Hypothermia is a dangerous drop in body temperature that can occur during Swimrun and open water swimming, especially in cold water and during long swim sections. Proper pacing, equipment, and nutrition are important to reduce the risk of hypothermia in endurance races.

I

Water entry and exit

Water entry and exit points in Swimrun are the locations where athletes enter and leave the water between running and swimming sections. Technical, slippery, or rocky entries and exits can affect speed, safety, and shoe selection during a Swimrun race.

J

Chase start

A chase start is a Swimrun race format developed by EX Swimrun where athletes start at different times based on ranking or seeding. The format creates closer racing, increased interaction between competitors, and a more compact and safer race experience.

K

Kangaroo top

A Kangaroo top is a Swimrun upper garment with integrated storage pockets designed for carrying energy gels, mandatory equipment, and nutrition during races and training.

 

Carabiner

A carabiner is a metal clip used in Swimrun to attach tethers, paddles, and other equipment securely during swimming and running sections.

 

Keel

The Keel is a Swimrun flotation aid developed by ARK and designed as a variation of the traditional dolme or pull buoy. It is available in several sizes and helps athletes maintain a better body position and floating position during open water swimming.

L

Tether

A tether, also called a drag line, is an elastic connection between two Swimrun teammates. The tether is used in team Swimrun racing to improve cooperation, pacing, and energy efficiency during both swimming and running sections.

M

Mass start

A mass start is the most common starting format in Swimrun races. All participants start at the same time, and the field quickly spreads out during the opening sections of the race.

 

Merit Race

A Merit Race is a Swimrun competition that awards points toward the ÖTILLÖ ranking system. Västerås Swimrun is one example of a Merit Race in Sweden and is part of the international Swimrun race circuit.

 

Mixed

Mixed is a Swimrun race category where the team consists of one man and one woman competing together. Mixed is one of the most common and competitive classes in Swimrun races around the world.

N

Neoprene

Neoprene is the insulating material used in Swimrun wetsuits. Neoprene helps keep the body warm and buoyant during cold water swimming and open water Swimrun races.

 

Neoprene gloves

Neoprene gloves are used in Swimrun to protect the hands from cold water and harsh weather conditions. They are especially common during cold-water Swimrun races and winter training.

 

Neoprene cap

A neoprene cap is a thick insulated swim cap designed for Swimrun and open water swimming in cold conditions. It helps reduce heat loss from the head during long swims.

 

Neoprene socks

Neoprene socks are used in Swimrun to keep the feet warm during cold water swimming and wet trail running. They can also reduce chafing and improve comfort during long-distance Swimrun races.

 

Neoprene vest

A neoprene vest, sometimes called a Heatseeker vest, is an extra insulating layer worn underneath a Swimrun wetsuit in cold conditions. The vest helps athletes retain body heat during long swim sections in cold water.

O

One Water Race

One Water Race is considered the world’s toughest Swimrun race. The race takes place in Sweden between Arholma and Landsort and covers approximately 250 km — roughly equivalent to completing five consecutive ÖTILLÖ Swimrun World Championship races. Finishing times are currently around 60–65 hours. The event is organized by Tomas Ogander and crew and has become legendary within the international Swimrun community.

 

Open water swimming

Open water swimming refers to swimming in the sea, lakes, rivers, or archipelago environments without pool lanes. Open water swimming is a central part of Swimrun and requires navigation, sighting, and adaptation to waves, cold water, currents, and changing visibility conditions.

P

Paddles

Paddles are hand plates used in Swimrun to increase resistance in the water and create more powerful swim strokes. Swimrun paddles allow athletes to rely more on upper-body strength during swimming while conserving energy in the legs for trail running sections.

 

Headband

A headband is used in Swimrun for warmth, comfort, and protection against wind and cold weather. It can also help keep goggles or other equipment securely in place during racing and training.

 

Partner

A partner is the person you compete with in team Swimrun racing. Cooperation, communication, and pacing between partners are essential for performance and success in Swimrun competitions.

 

Pull buoy

A pull buoy is a flotation aid used in Swimrun, also known by the Swedish term “dolme.” It helps improve body position, reduce drag, and conserve energy during open water swimming while wearing running shoes.

R

Rogaining (EX Super Safari)

Rogaining is an endurance navigation sport where participants choose their own route between checkpoints and try to collect as many checkpoints as possible within a set time limit. EX Swimrun calls this concept Super Safari Swimrun and organizes a large season finale in Stockholm every autumn. Rogaining combines Swimrun, adventure racing, navigation, and strategy.

S

Safari Swimrun

Safari Swimrun refers to a Swimrun training session or race without a fixed course. Instead of following a marked route, participants explore nature and choose the best path forward. In the Swedish archipelago, Safari Swimrun can involve swimming and running across islands, rocks, skerries, and coastal terrain.

 

Safari Race Swimrun

Safari Race is a Swimrun race format developed by EX Swimrun where participants navigate a free course with multiple checkpoints that must be completed in either a chosen order or according to a race structure. Teams decide their own route choices, meaning some prioritize more swimming while others focus on running depending on strategy, conditions, and strengths.

 

Safetyboy

A Safetyboy is an inflatable safety buoy used in Swimrun and open water swimming. The buoy is pulled behind the swimmer to improve visibility and can also function as a flotation aid if needed during long swim sections.

 

Salt tablets

Salt tablets are used in Swimrun to help restore electrolyte and salt balance during long endurance races. They can reduce the risk of cramps, dehydration, and fatigue during high-intensity racing and warm weather conditions.

 

Swimming goggles

Swimming goggles are essential equipment in Swimrun and open water swimming. They help athletes see underwater, navigate efficiently, and maintain visibility during long swim sections.

 

Sleeves

Sleeves in Swimrun usually refer to removable arm warmers used for extra warmth and protection in cold conditions. They help regulate body temperature and can easily be removed or added during races depending on water temperature and weather conditions.

 

Sighting

Sighting in Swimrun means lifting the eyes forward during swimming to navigate and maintain the correct direction toward the next checkpoint, island, buoy, or shoreline. Sighting is a critical open water swimming skill that helps athletes avoid unnecessary distance and navigation mistakes.

 

Swim section

A swim section is the part of a Swimrun race that takes place in the water between two running sections. Swim sections vary greatly in length depending on the race format and environment.

 

SIPE

SIPE, also known as Swimming-Induced Pulmonary Edema, is a condition where fluid accumulates in the lungs during swimming. Symptoms may include coughing, shortness of breath, chest tightness, and difficulty breathing. SIPE can occur during intense effort, especially in cold water during Swimrun and open water swimming.

 

Chafing

Chafing occurs when the skin rubs against wetsuits, shoes, or equipment during long Swimrun races. Common problem areas include the neck, armpits, groin, and areas where neoprene meets the skin.

 

Soft flask

A soft flask is a soft and flexible water bottle commonly used in Swimrun and trail running. Soft flasks are lightweight, easy to carry, and take up less space when empty. In Swimrun, they are often stored inside the wetsuit.

 

Solo

Solo is a Swimrun race category where the athlete competes alone instead of in a team. Solo Swimrun requires athletes to manage pacing, navigation, and endurance independently throughout the race.

 

Supersprint

Supersprint is the shortest and most explosive format of Swimrun. Developed by EX Swimrun, the concept launched in 2019 and features world champions, Olympic swimmers, sprinters, skiers, and elite athletes competing in elimination heats on a short 1.2 km Swimrun course in Edsviken.

 

Swedish Triathlon Federation

The Swedish Triathlon Federation became the official governing body for Swimrun in March 2026, when Swimrun was officially recognized as a sport within the federation structure.

 

SWIFA

SWIFA, developed by EX Swimrun, stands for SwimFactor and describes the percentage relationship between total swimming distance and total race distance in a Swimrun race. SWIFA is commonly used to compare Swimrun races and understand how swim-heavy a course is. According to EX Swimrun, a SWIFA above 20% is considered desirable.

 

Swimrun

Swimrun is an endurance sport where athletes alternate between trail running and open water swimming multiple times during the same race without changing equipment. Swimrun races are usually held in natural environments such as archipelagos, lakes, forests, and coastal terrain. The term “Swimrun” was created by Erica Rosenbaum to describe the sport.

 

Swimrun course

A Swimrun course is the race route used during a Swimrun competition. A Swimrun course typically consists of multiple swim sections and running sections across varied terrain and open water environments.

 

Swimruncupen Stockholm

Swimruncupen Stockholm is a series of shorter Swimrun races of approximately 7 km organized by Elisabet Pärsdotter Westman. The series is ideal for beginners trying Swimrun for the first time, while also providing experienced athletes with a fast and structured training race environment.

 

Swimrun Sprint Cup

Swimrun Sprint Cup is a series of shorter Swimrun races between 10–15 km focused on speed, technique, accessibility, and race experience for both beginner and experienced Swimrun athletes.

 

Swimrun wetsuit

A Swimrun wetsuit is a specially designed wetsuit adapted for both swimming and running. Swimrun wetsuits typically feature front zippers, flexible neoprene panels, storage pockets, and shorter legs for increased mobility and comfort during endurance racing.

 

Swimrun tan

A Swimrun tan is the distinctive tan line created by prolonged exposure to sun, salt water, and wetsuit coverage during Swimrun races and training. The result is often a humorous “farmer’s tan” effect familiar within the Swimrun community.

 

Swimrun shoes

Swimrun shoes are specially designed shoes adapted for both open water swimming and trail running. They feature strong grip, low water absorption, fast drainage, and durability for wet, rocky, and technical terrain.

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Team

A Team in Swimrun consists of two people competing together throughout the race. It is the most common race format in Swimrun.

 

Teamie

Teamie is a nickname for your Swimrun teammate. The term is commonly used within the Swimrun community for the person you train and race with.

 

Tether Belt

A Tether Belt, also called a belt or triathlon belt, is an elastic belt used in Swimrun to attach the tether line between teammates. It keeps the line secure around the waist and enables teamwork during both running and swimming sections.

 

Trail Shoes

Trail Shoes are shoes designed for trail running in Swimrun. They provide excellent grip on wet and uneven terrain.

 

Transition

Transition is the changeover between swimming and running in Swimrun. It happens continuously during the race without stopping. Fast transitions can save a significant amount of time.

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Wool Socks

Wool Socks are used in Swimrun for warmth. They retain heat even when wet. If your feet become too cold, it can feel like running with numb feet, which is not ideal on technical terrain.

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Vaseline

Vaseline is used in Swimrun to reduce friction. It helps prevent chafing that can occur in the armpits, groin, or other areas where neoprene meets the skin.

 

Body Position

Body Position describes how the body sits in the water during Swimrun swimming. A good body position reduces drag and saves energy.

 

Vivo Barefoot

Vivo Barefoot in Swimrun refers to a brand that manufactures minimalist running shoes with thin soles and a natural feel. The shoes are popular in Swimrun because they drain water quickly, are lightweight, and provide excellent ground contact on technical running sections. Read more about Vivo Barefoot.

 

VJs

VJ is a trail running shoe brand that is extremely popular in Swimrun thanks to its exceptional grip on slippery surfaces such as rocks, skerries, and coastal terrain. Read more about VJ.

 

Swimrun World Championships

The official Swimrun World Championships will likely premiere in 2027 and be launched by World Triathlon, where Swimrun has been included since October 2025.

 

Wetsuit

A Wetsuit is a suit used in Swimrun for insulation. It keeps the body warm and provides buoyancy in the water. There are specially designed Swimrun wetsuits with front zippers and adaptations for running. See the Equipment article or the Wetsuit Special podcast episode.

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WolffWear

WolffWear is a retailer and organizer within Swimrun and triathlon that sells gear for endurance sports in open water and trail environments. They also organize training sessions, adventures, and races for Swimrun and multisport, often focusing on community, experiences, and practical training in real-world conditions. Read more about WolffWear.

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Surface Position

Surface Position describes how the body floats at the water surface during Swimrun swimming. A good surface position reduces water resistance and makes swimming more efficient and energy-saving, which is crucial for performance in open water.

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Ångaloppet

Ångaloppet is one of the first Swimrun races in Sweden that is still being organized today and takes place at Ånga Gård. The race is highly family-friendly and offers several distances in nature and archipelago environments with both running and swimming sections. It is an established part of the Swedish Swimrun scene for beginners, recreational athletes, and experienced competitors alike.

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Earplugs

Earplugs are used in Swimrun to protect the ears from cold water. They can reduce the risk of dizziness, discomfort, and irritation during long swims.

 

Transition

Transition, or transition zone, is the moment between swimming and running in Swimrun. It happens continuously without stopping during the race, and this is an area where athletes can gain a lot of time by being efficient.

 

ÖTILLÖ

ÖTILLÖ is one of the most famous Swimrun races, founded by Michael Lemmel and Mats Skott. Today, ÖTILLÖ is operated by Swiss investors in a structure similar to Ironman and includes multiple races around the world as part of the World Series. Read more about ÖTILLÖ.

 

ÖTILLÖ World Championships

ÖTILLÖ Swimrun World Championship is the unofficial World Championship of Swimrun and takes place every year on the first Monday of September between Sandhamn and Utö. The race is approximately 70 km long and has a SWIMA factor of around 10%.