First Time Open Water Swimming: Cold, Safety & Tips

Why runners should add open water swim to their training

If you run regularly, open water swimming (OWS) is one of the best low-impact cross-training tools you can add to your program. Swimming protects your joints, helps recovery after long runs, increases aerobic capacity without pounding the pavement, and can help with weight management and sleep—benefits widely noted by open-water experts (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips). Use the swim to complement tempo runs and long runs instead of replacing them; think of OWS as active recovery plus a strength session for your upper body and core.

(Quick links for deeper reading: Runner’s World beginner’s guide, TR247 beginner’s guide, and USMS tips are cited throughout.)

Runner's World open-water primer: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/
TRI247 beginner's guide: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide
U.S. Masters Swimming tips: https://www.usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips

Quick primer: differences between pool swim and OWS (what you need to know)

Open water swimming is very different from the pool: there are no walls, lane ropes, or black tiles to guide you, water is colder and variable, and visibility can be limited (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide). Expect to cover less distance at first: many swimmers find that a 30-minute continuous pool swim may only translate to 15 minutes in the open water until they adapt (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).

Key differences that affect runners transitioning into OWS:

No push-offs or walls—your momentum must come from your stroke
Choppy water and wind change effort and stroke rate
Cold-water response can affect breathing and perception of effort

Top 10 first-time open water swimming tips for runners (actionable)

Start supervised at an official centre
- Book a session at a supervised open-water centre or club so you have lifeguards, marked circuits and entry/exit points (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Respect cold water—acclimatise slowly
- Splash water on your face and wrists before fully submerging. Gradually get into the water rather than diving straight in; sudden immersion risks cold-water shock (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).
Invest in (or hire) a proper wetsuit
- Wetsuits add buoyancy and warmth. Try a long-sleeve suit in summer for comfort and a 3mm suit is commonly recommended for summer triathlon/OWS (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/). Hire if you’re unsure, but be sure the suit fits and allows ~10 arm turns comfortably.
Train sighting and bilateral breathing in the pool
- Practice lifting your eyes for a quick sight every 3 strokes and work on breathing to both sides so you can handle waves or other swimmers (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips).
Carry visibility kit and know local rules
- Wear a bright cap and consider a tow float to be visible to boats and other water users. Supervised centres often require wetsuits below 16°C (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Work on stroke rate and short-interval power
- OWS often needs a slightly higher stroke rate than pool swimming to maintain momentum in chop—practice faster, shorter efforts in the pool and tempo intervals on hard-effort sets (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips).
Learn to tread and float calmly
- Treading water and rolling on your back are safety skills; your wetsuit helps floatation—use them to recover if you feel breathless or disoriented (Sources: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips, https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).
Practice turns and buoy navigation
- If you’re preparing for a race or triathlon, practise turning around buoys and sighting the next target. TRI247 recommends rehearsing buoy turns and planning your line to compensate for currents (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).
Pack two pairs of goggles and a thermal cap
- Bring clear goggles for low light and tinted for sun. Use a thermal hat if the water is cold. Test goggles on your face without straps to check seal (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Swim with someone—never alone

Even experienced swimmers are advised to avoid solo sessions; conditions can change quickly and a partner or club adds both safety and community (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).

Short OWS plan for busy runners (6-week beginner buildup)

Week 1–2: Pool adaptation + confidence

2 pool sessions (technique + sighting practice), 1 easy run
Drill: 6 x 50m with sight every 3 strokes; 4 x 30s treading in deep end

Week 3–4: Wetsuit and short open-water exposures

1 supervised OWS session (start in shallow water), 2 pool sessions (speed & bilateral breathing), 2 runs (including a tempo)
Drill: simulate chop with increased stroke rate sets in pool

Week 5–6: Endurance and race-specific practice

1–2 OWS sessions (longer circuits), practice buoy turns, 1 brick (short bike/run if training tri), 2 runs including a long run
Goal: 20–30 minute continuous OWS comfortably

This plan reflects guidance to practice pool skills first and move slowly into open water (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/, https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).

Gear checklist for runners new to open water

Wetsuit (long-sleeve recommended; consider hiring first) (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/)
Two pairs of goggles (clear + tinted) (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/)
Bright swim cap and tow float (visibility) (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/)
Thermal hat, gloves and booties for cold sessions (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/)
Boot bag/dry robe for post-swim change if you’re coming straight from a run or race training block (TRI247 gear guidance) (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide)

Cold-water and safety specifics you must respect

Expect colder temps in open water versus pools; centres in the UK largely operate May–October, when water is typically 17–20°C—outside those months, cold-water risks increase (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
If you feel shortness of breath or panic, stop and roll onto your back. Float, signal for help, and only continue when steady (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).
Learn how to identify and escape rip currents: swim parallel to shore until you’re out of the current, then head back in (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).

Pool drills that make the biggest difference for runners

Sighting set: 8 x 100m, sight every 3 strokes. Builds navigation and cadence.
Ankle-band sets: tie a band around ankles or use a pull buoy to force higher arm turnover; this simulates the reduced leg-use you’ll need in OWS (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Bilateral breathing ladder: 50-100m sets alternating breathing sides to ingrain comfort on both sides (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips).

Races, events and schedules — an important note on race listings

You asked for current race recommendations, schedules and recent results. The three sources provided are excellent how-to guides but do not include specific open-water race calendars, registration dates, or recent race results. I cannot invent dates or event details that are not present in the provided pages. For verified race schedules and registration windows, check national governing bodies, local triathlon clubs or official event pages. The provided resources do, however, offer race-oriented guidance and wetsuit rules context for triathlon swims (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide, https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).

Quick comparisons & seasonal advice for runners (based on the sources)

Best beginner window in the UK: May–October is the smart season to start OWS, with centres opening and water temps around 17–20°C (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Pool training remains essential year-round: use the pool to practice sighting, bilateral breathing, and higher stroke rates before heading out (Sources: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips, https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Currents and race types: If you’re aiming for triathlon open-water swims, plan for buoy turns, mass starts, and variable conditions—TRI247 covers how to approach triathlon-specific open-water training and strategy (Source: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide).

Insider runner-to-swimmer tips (real-world, practical)

Treat your first wetsuit like a race shoe: test it in training before race day. Use socks to help pull it on and gloves to protect seams (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
Use swim sessions as recovery after long runs. Short, easy aerobic swims promote blood flow and reduce perceived soreness (USMS notes the broad recovery and health benefits of OWS) (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips).
Pair an easy run with a short, technical swim on the same day to simulate race-week fatigue without stressing joints.

Final checklist before your first solo open-water session

You’ve practised sighting and bilateral breathing in the pool (Source: https://www-usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips).
You’ve tried a wetsuit and confirmed fit (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).
You’re at a supervised venue or you’ve told someone your plan and return time (Source: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/).

Call to action — make this part of your race season

Bookmark this guide, then take one concrete step: book a supervised open-water session this week or join a local triathlon/swim club and bring a running mate. Start small—shallow water, short circuits—and apply your runner discipline to steady progression. When you combine consistent swim technique work with your running plan, you’ll arrive at races fitter, fresher, and less injury-prone.

Sources

Runner’s World – Open water swimming: A beginner’s guide: https://www.runnersworld.com/uk/training/cross-training/a33215053/open-water-swimming/
TRI247 – Open water swimming beginner’s guide: https://www.tri247.com/beginner-triathlon/open-water-swimming-beginners-guide
U.S. Masters Swimming – Open Water Swimming Tips: https://www.usms.org/fitness-and-training/articles-and-videos/articles/open-water-swimming-tips

(Important note: the provided sources are instructional and safety-focused but do not include current race calendars, registration dates or recent race results. For verified race-specific details, consult official event organizers and governing bodies.)