Swim run

Is swim run right for you?

Swim and run in turns across lakes, coast and trail. It is a very hard-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 630 calories an hour, based on a 70 kg person.

Takes some practice. Expect to spend up to about £20 a month.

Why try swim run

• Improves fitness. It raises your heart rate and builds stamina.
• Burns calories. At around 630 kcal an hour it can help with weight loss alongside a balanced diet.

How to start swim run

1. Try a short swim run event and train in a lake with a group.

2. Get the basics: wetsuit, trainers. Borrow or hire before you buy.

3. Join a beginners' session or go with someone who can show you the basics.

4. Stay safe around water: go with other people, check the conditions and learn with a qualified instructor.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.