Folkhälsan Swimrun

The registration for Folkhälsan Swimrun Slovalla 2021 is now open. Book the date September 18th 2021 today.

Register for FSR 2021

Folkhälsan Swimrun was arranged on September 19th 2020 as planned. Follow our insta and facebook for updated information.

Results FSR 2020

Photos from Swimrun 2020.
More pictures will be published later on.

Folkhälsan Swimrun was organized for the seventh time in Nuuksio National Park in Espoo, Finland, on 19th September 2020. The race courses take you through the challenging, ever changing, and extremely beautiful Finnish forest landscapes.

As Folkhälsan Swimrun is an event that emphasizes team spirit, amazing experiences, and beautiful nature, you complete the race in pairs, running together from one lake to another and then swimming across the lakes. Grab your favorite companion, choose a race, and register for either the women’s, men’s, or mixed series.

Check out the images from Folkhälsan swimrun 2018

Images from Swimrun 2019
Photos by Janne Räsänen: Start and Vääräjärvi
Photos by Janne Räsänen: Kolmoislammit
Photos by Tero Koski

Registered teams 2020

About the Race

Registration for the Folkhälsan Swimrun 2020 competition has started. You can register in the Netticket online service:

There are three categories in all races: Women, Mixed Teams and Men

Race Distances and Registration Fees:

Ötillö Merit Race, the main race (33 km running, 5.8 km swimming)
Start 10 AM
Registration fee € 220 / team

Endurance (21 km running, 3.4 km swimming)
Start 12 noon
Registration fee € 195 / team

Sprint by Keradur (12 km running, 2.4 km swimming)
Start 10:15 AM
Registration fee € 170 / team

Super Sprint Event (7 km running, 1 km swimming)
Start 10:15 AM
Registration fee € 85 / person, non-race event

The registration fee includes:
- Swim cap, 1/participant
- Race number, 1/participant (please return your race number after race, in accordance with the sustainability programme of the event)
- Timing equipment
- Drinks and snacks during the event
- Warm soup after race finish
- Buffet dinner for the team after the event
- Post-race lakeside sauna
- A medal for participation in Folkhälsan Swimrun for all participants who finish their race
- Any information or products our sponsors wish to provide for the participants

Three best participants of each race distance get prizes (except for the non-race Super Sprint event).

Online registration closes on 17 September 2020 at 12 noon. After that, it is possible to register at the site of the event, if the event is not fully booked. Participant packages are available at Triathlon Corner, Kuortaneenkatu 7b, 00520 Helsinki, Finland, from 12 noon on 14 September 2020 onwards.

The Endurance race and the Ötillö Merit Race courses will be altered somewhat for Folkhälsan Swimrun 2020. Organizing a sporting event while respecting nature and the environment of the event sometimes necessitates changes. The new courses will be publicised by 15 June 2020. The relative run and swim distances will remain more or less unchanged, as will the total race distances. The iconic stairs leading up to the Haukkalampi lake will of course remain part of course, as will the final ascent on the Swinghill ski slope!

The Sprint course will remain almost entirely unchanged.

The Super Sprint distance is an entry-level distance for all those who are interested in swimrun and curious to try it. The Super Srint course consists of 7 kilometres of running and approximately 1 kilometre of swimming and can be enjoyed by anybody with some experience of trail running and swimming. To enjoy this non-race event, you don’t need to have a teammate either, as the event is open for registration by individual participants. You can still invite a friend and complete the event as a team if you wish.

The Super Sprint event is timed, but there are no race categories. A pullbuoy or some other floating device is mandatory equipment for participants in this event.

We will organize free-of-charge training sessions during spring and late summer 2020.

Race Distances 2020:

Ötillö Merit Race
33 km running, 5.8 km swimming *
Endurance Race
21 km running, 3.4 km swimming. Total elevation gain: 500 m*
Sprint by Keradur
12 km running, 2.4 km swimming. Total elevation gain: 675m*
Super Sprint
7 km running, 1 km swimming
The trails are technically demanding: roots, steep ascents and slippery sections! Stay alert!


Preliminary schedule Saturday 19 September 2020

08:00 The race office opens
08:30–11:00 Photographing of teams
08:00–8:50 Race day registration for ÖtillÖ Merit Race, Sprint by Keradur, and Super Sprint in the race office
08:00–10:50 Race day registration for Endurance Race in the race office

10:00 Start: ÖtillÖ Merit Race
10:15 Start: Spring by Keradur, Super Sprint
10:05–11:30 Race briefing session: Endurance race
11:45 Start: Endurance race
Awards ceremony. Schedule to be announced.
15:00–19:00 Hot buffet dinner in the Villa Solvalla restaurant
14–19:30 Lakeside sauna is open for racers.
Rights for schedule changes reserved.

Equipment during race
1 First aid pressure bandage, packed waterproof
2 Wetsuits, 1 per person, suitable for water temperature of 12–15 degrees Celsius
2 Whistles, 1 per person
1 Emergency blanket / team
2 mugs, 1 / person. Service aid stations will not have disposable cups.

We also recommend:
Hydration bladder or similar
Swimming goggles
Hand paddles
Tow line
GPS watch or compass

Folkhälsan Swimrun will provide teams with:
Race bibs (must be worn visible during entire race)
Race course maps
Timing chip
Swim caps (must be worn and visible during all swimming stages)

Equipment that is not allowed:
Flotation help that is bigger than 100 cm x 60 cm.
Wet suits modified with colour that dissolves in water.

Random equipment checks will be performed after the race.


Detailed infromation on equipment


There are many different types of wetsuits. Our partner MAKO Wetsuits offers wetsuits specifically designed for swimrun. Swimrun wetsuits usually have a zip both on the front and on the back, so that you can easily remove the top half if you get hot during the running stages. Swimrun wetsuits are also designed to function during running. They also usually have a whistle attached to the zip. For more information about wetsuits, contact Folkhälsan Swimrun partner Triathlon Corner Store:

At Folkhälsan Swimrun we do not specify any requirements for the wetsuit you wear in the race. However, we recommend that you use a wetsuit in which you feel comfortable swimming when the water temperature is between 8–15 °C. The wetsuit can be either short or long sleeved.

Race bibs
The race bib provided by Folkhälsan Swimrun must be worn for the entire duration of the race. Because our goal is to organize an environmentally friendly race and to respect nature, we aim to reuse the race bibs next year. Please help us to achieve this goal by returning your race bib in the bin provided for this purpose after you reach finish line.

Swim cap
Folkhälsan Swimrun will provide you with a swim cap for the race. Wearing the swim cap is mandatory during the swimming stages. You may keep the swim cap after the race. If you wish, you can wear your own swim cap underneath it for warmth.


GPS watch or compass
For safety reasons, we recommend every team has either a GPS watch or a compass. Our race partner Garmin offers GPS watches that are particularly suitable for swimrun.

First aid equipment
Each team must have the following equipment during the race:
1 First aid pressure bandage, packed waterproof
2 Whistles, 1 per person
1 Emergency blanket / team

Random equipment checks will be performed before and after the race. If a team does not have the mandatory equipment, they may face disqualification.

During a Swimrun event, you do not change your gear – you swim in your trainers and run in your wetsuit. Therefore, you should choose shoes that are lightweight, buoyant, and drain well. It is also important that the shoes are a good fit to stop them from falling off when you swim. Also ensure that your shoes have relatively good grip, as there is a lot of running on rocky surfaces during the race. There are many types of shoes suitable for swimrun racing – for more info see:

Optional equipment:

Most teams use goggles when participating in Swimrun, but many also race without goggles. While goggles serve a purpose of protecting your eyes and providing improved vision in and under water, you also have to carry them along all the time. At Folkhälsan Swimrun, we recommend that you use goggles suitable for open water swimming.

Hand Paddles
There are different sizes and types of hand paddles to fit swimrunners of all levels. The paddles can be used to improve your technique and to increase your power during the swimming stages.

Pull buoy
A pull buoy or a leg float is a figure-eight shaped piece of closed-cell foam used for swim workouts. The buoy is placed between your thighs or ankles to provide support to the body without kicking your legs; this allows you to focus on your arms and let your hips and legs rest during the swimming stages.

Pull cord
The main use of the pull cord is to help pull the weaker swimmer during the swim stages or help pull the weaker runner on tough uphill segments. However, many teams still opt to race without one.

A team that has started the race, but for some reason wish to abandon race, must notify the race office about this as soon as possible.



Confirm registration:

At TriathlonCorner: Monday 14 September – Thursday 17 September (opening hours:

At the race office: Friday 18 September 13.00–21.00 or Saturday 19 September 07.30–10.45, at least 60 minutes before the start of the race you are participating in.

The team will receive map, swim caps, and race bibs once they have confirmed their registration.

Unpaid registration fees must be settled in the race office at least 60 minutes before the start of the race you wish to participate in, on Saturday 19 September.

We recommend racers who have paid their registration fee beforehand to have a receipt of the payment at hand.

Race day registration in the race office on Saturday 19 September, at least 60 minutes before the start of the race you wish to participate in.

Race day registration fees:

Sprint by Keradur € 190
Super Sprint € 100
Endurance € 220
ÖtillÖ Merit Race € 240

Please note that race day registration is possible only if the race is not already fully booked.

Sauna and changing rooms
The lakeside saunas are open for racers after the race 14:00–19:30.

The changing rooms are in the Solvalla Arena building and in the old main building. The changing rooms in the Solvalla Arena building are reserved for the Swimrun participants (lockers with a lock, 1 euro coin as a deposit).

There are also changing rooms in the old main building that the racers can use. The old main building is next to the Haltia Nature Centre. The changing rooms will be locked for the duration of the race (you can leave your clothes in the changing rooms).

You can also leave your personal belongings at the Solvalla Arena reception.

Hot soup will be served for the racers immediately after the race. A free hot buffet dinner is also served after the race has finished, at 14:00–20:00.
Information about dietary restrictions should be sent to swimrun@folkhä

Aid stations
There are altogether 5 aid stations on the race courses (1 on the Sprint course, 3 on the Endurance Race course, and 5 on the ÖtillÖ Merit Race course).

At aid stations we will serve:
A complete list of drinks and food available will be published on week 38.
Racers participating in the ÖtillÖ Merit Race are allowed to bring their own food and drinks to aid station number 2. This station is located at the start and finish area, and the racers will reach it approximately 14 km into the race.


Prize ceremony
Prize ceremonies for all race categories:
14:00 Sprint
16:15 Endurance
16:30 ÖtillÖ Merit Race
If participants of all categories have not reached the finish by the indicated time, the prize ceremony will be held once the third team has reached finish.


Photos and Media
Before the start of the race a team photo will be taken of each team for safety reasons. All photos can be used by Folkhälsan Swimrun for marketing purposes (See race rules section 17).

The route for Folkhälsan Swimrun 2019 will be the same as in 2018.
Because the nature in Nuuksio National Park is constantly changing, some minor changes to the race course may be necessary at a later stage in case endangered species are found on or near the course. The official race map for 2019 will be published in Fall 2019.

Distances 2019:

Sprint by Keradur:
Running 12 km, Swimming 2,4 km. Vertical: 675 m*

Running 21 km, Swimming 3,4 km. Vertical: 500 m*

ÖtillÖ Merit Race
Running 33 km, Swimming 5,8 km*

Super Sprint
Total race distance: 8 km, trail running: 7 km, swimming: 1 km, longest swim: 450 m

* The courses and distances may be subjected to small changes

Maps for downloading:

All routes and cut-off timetable (PDF)
All routes (JPG)
Cut-off timetable (JPG)
Endurance (PDF)
Endurance (JPG)
Sprint and Super Sprint (PDF)
Sprint and Super Sprint (JPG)





As swimrun is classified as an extreme sport, some training and basic endurance level is highly recommended before you set off on the course.

A good way to get into training is to start with some trail running and also train freestyle swimming. At Folkhälsan Swimrun we also offer free training sessions, during which you can familiarize yourself with the sport and meet other swimrunners.

The Folkhälsan Swimrun training sessions:
June 12th at 18:00
June 19th at 18:00

More training sessions will be held in summer. Stay tuned for more information.

Please remember that there is a limited number of slots available for each session, so remember to register on time!


Additional information

Solvalla is a national sports institute that stands on the shore of Lake Pitkäjärvi, next to Nuuksio National Park. In this area in Espoo, Finland, nature is unique, beautiful and untouched. Solvalla is located approx. 35 km from Helsinki city center and 17 km from Espoo city center.

Solvalla offers, among other courses, sports instructor and massage therapist qualifications. The courses are stimulating and provide good work prospects within the sports, health, and wellness industries, as well as within the field of youth and leisure activities.

Solvalla Sports Institute’s facilities include a Sports Arena, football field, gym, spinning studio, dance studio, boxing facilities, accommodation for approx. 100 guests, and 2 lakeside saunas. Solvalla organizes a variety of instructed activities, such as indoor climbing, canoeing, and sports related team activities.

Thanks to our extensive facilities and activities, we can provide an excellent meeting and training place for sports teams, companies, schools, and nurseries.

At Folkhälsan Swimrun, we are grateful for the pristine nature that allows us to arrange our race in such a beautiful environment. Our aim is to organize a green race and to promote sustainability so that we can arrange races many more years to come.

To protect the beautiful environment we do the following:

• We collect all race bibs after the race, with the aim of reusing them in the coming races. Please return your bib after the race.

• We forbid the racers from leaving any trash or equipment along the course. All trash and equipment must be carried to the finish line or thrown in bins at the aid stations.

• We enforce a rule that states that racers who deliberately leave trash in the forest may be subject to disqualification.

The amount of disposable cups usually used in sports events is huge, and this takes its toll on the environment. Inspired by our fellow race organizers at ÖtillÖ Merit Races, we aim to reduce the amount of paper cups used in our race. Therefore we encourage all teams to bring their own cups and/or flasks to Folkhälsan Swimrun.

For more information and requests:

Race Manager Mats Almqvist: 
Tel. +358447578885


97% of those who have participated in Folkhälsan Swimrun have been extremely satisfied with the race and strongly recommend Folkälsan Swimrun to their friends!

“A big thank you to your team for organizing such a great, well planned and executed event, and for the friendly hosting. A hug on the finish line is more than a tired swim runner could ask for 🙂 and it made all the difference.”
- Dominik

“The nature, and the course you had chosen for the race were excellent. The switch between the swim and the run stages and the intervals were well designed and balanced. The markings of the course, the buoys marking the start and end of the swimming stages were all clear and visible. It was impossible to get lost.”
- Participants in the ÖtillÖ Merit Race 2016

“ We truly loved your race! Extremely well organized and friendly atmosphere. We appreciated the reactivity of the correspondence with you before the race and that you were there to greet us when we finished. The race was tough but fun, beautiful and well-marked and the swimming parts were magical! The lakeside sauna session and the buffet after the race were gold. We almost did not want to leave! We give you 5 of 5 stars!”
- Participants in the Endurance Race 2017

“Great trails, atmosphere and race organization 🙂 "
- Folkhälsan Swimrun participant 2016

“Great trails, atmosphere and race organization 🙂 Very challenging competition, much more challenging than Stockholm Swimrun and Amfibiemannen in Sweden, but not impossible if you don’t let the cold waters stop you.”
- Participant


What kind of insurance do I need for Swimrun?
Before participating in Folkhälsan Swimrun you should make sure that you have a valid insurance that covers any accidents that might occur during the race. You can either contact your own insurance company and make sure you have a policy that covers your participation, or you can buy an ÖtillÖ Swimrun insurance. The ÖtillÖ Swimrun insurance can be bought by all teams participating in Folkhälsan Swimrun, i.e. it is not limited to the Merit Race participants.

What kind of wetsuit should I wear?
You can freely choose the type of wet suit you will wear during Folkhälsan Swimrun. However, we recommend using a suit you feel comfortable in when the water temperature is between 10-14 °C . The wet suit can be either long or short sleeved. Our partner, Triathlon Corner, offers MAKO wet suits designed for swimrunners.

Where can I find information about the course?
All the information about all Folkhälsan Swimrun courses can be found on our Course info page. The 2019 courses will be launched during June 2019. However, as Folkhälsan Swimrun takes place in the Nuuksio National Park, the route may be subject to change if there is a possibility that protected plants or other wildlife are at risk on any site where the course passes. Moreover, exceptionally cold waters may also be a reason to modify the course. We strive to keep you updated if any changes are made to the courses.

Can I try out the courses myself?
During late spring and summer we organize training events where you can familiarize yourself with the Folkhälsan Swimrun courses and terrain. The training sessions are normally held in June and August. We organize about five training sessions every year with varying themes. The training sessions have already been announced on our news and Facebook pages.

What drinks and food are served on the aid stations?
The food and drinks served at Folkhälsan Swimrun 2019 will be announced at the beginning of September 2019. 

Can I bring my own food and drinks to the aid stations?
The teams participating in the Folkhälsan Swimrun ÖtillÖ Merit Race are allowed to bring their own snacks and drinks to aid station 2, which is positioned at the Solvalla Sports Field. All items brought to station 2 should be labeled with your name and preferably placed in a separate bucket or similar. The items can be left at the service table after the race information session.

Can I cancel my registration?
You can cancel your registration and move your participation to the next year. Refund is possible only if you provide a doctor's note that shows you are not able to participate due to illness or injury. If you want to register but are uncertain whether you will be able to participate, we recommend you get the ÖtillÖ Swimrun insurance. All Folkhälsan Swimrun races are covered by the insurance.

Can I change the name of my team or change one or both of the members on my team?
You can easily change the name of your team or one or both of the members on your team. Changes can be made by contacting us by e-mail.

When is the final day of registration?
The online registration is open until 20 September 2019. After that, please contact us to see if there are available slots left.

Does my team have to be present at 08:50 AM on the competition day?
All teams should be present at least 15 min before the information session for their race starts. This is to avoid long lines at the gear pick up and registration and to make sure everyone is present on time for the information session.
If you pick up your gear on Friday September 20, it is sufficient you arrive at Solvalla in time for the Information Session. Please note that the race information session is compulsory for all teams.

When can my team pick up the race gear?
You can pick up your Folkhälsan Swimrun gear on Friday September 20 at 13:00–20:00 or on Saturday September 21 up until the start of your race information session. After the race information session has started, gear can no longer be picked up for that particular race.

What gear is mandatory at Folkhälsan Swimrun?
The gear you need to have with you to Folkhälsan Swimrun is the following:
2x Wetsuits, one per person, comfortable to use when the water temperature is 12-15 °C
2x Whistle, one per person
1x First aid pressure bandage, in waterproof packaging / team
1x Compass or Watch compass / team
NEW 1 x Emergency blanket / team
NOTE! Random gear checks will be performed before and after the race – teams that do not show the mandatory equipment at the gear check may face disqualification.

Mandatory Equipment that Folkhälsan Swimrun will supply:
Race bibs. These must be worn visible all the time during the race.
Timing chip
Swimcaps. These must be worn visible during all the swimming stages.

Recommended equipment:
Water bladder, foldable cup or flask


Folkhälsan Swimrun is organized by Solvalla Sports Institute. 
Address: Nuuksiontie 82, 02820 Espoo

Public transport
From the airport you can take the local train to the Huopalahti station. At Huopalahti you need to switch trains and get a local train to Espoo city centre. From Espoo city center, bus service 245 / 245A / 245K (Nuuksionpää or Kattila) goes to Solvalla Sports Institute.

For more information about public transport in the capital area please visit: or

Race Director: Mats Almqvist

Tel. +358447578885

Head of Race Course: Heikki Kiili
Tel.+358 50 5901275

The persons listed above also form the jury to which the participants can make a protest. The protest fee is € 50 and will be returned if the protest is approved.

Swimrun is an endurance sport in which you run and swim along a set course. This means that you run between lakes and swim over the lakes without stopping in between. As you are required to switch between running and swimming many times during the race, you will complete the whole course in the same gear.

One of the best things about Swimrun is that unlike triathlon, you simply put your gear on, cross the starting line and keep going. There is no need to change equipment or gear at any time. Another unique thing about Swimrun is that the rules permit the use of additional equipment to help you complete the race, for instance flotation aids for swimming. Effective use of all your equipment can, however, take some practice.
We recommend that you keep it as simple as possible at the beginning and just enjoy the exercise and the course! As you get more comfortable swimming in your trainers and running in your wetsuit, you can introduce other gear. Scroll down to read more about the equipment.

Enjoy the nature and the experience
Swimrun is not only about the competition but also about the experience, the adventure and the closeness to nature. Swimrun is performed on nature’s terms, which adds an extra element to each individual race.
At Folkhälsan Swimrun, we want to emphasize the experience and offer you a memory to last a lifetime. It is not always about the competition and the finish but about the journey.

Teams need to carry all their equipment from start to finish. If a team fails to bring all their equipment to the finish line, they might face disqualification.
All equipment, including snacks and such, must be labeled with participant name, team name, or number.


2014: Solvalla Swimrun was the first Swimrun competition to be held in Finland.

16 teams competed in the full distance race, which was the only distance to be arranged. In 2014 Solvalla Swimrun became an ÖtillÖ Partner Race.

2015: The participation numbers doubled, and the sprint race was organized for the first time.

2016: Approximately 70 teams participated in Solvalla Swimrun.

2017: Solvalla Swimrun Endurance route was introduced.
96 teams were on the starting line.
All ÖtillÖ Partner races, including Solvalla Swimrun, became ÖtillÖ Merit races.

Course information 2019
In 2019 the course will be the same as in 2018 Some small changes will be made to the climb located at the Swinghill downhill skiing slope, which is a part of the Endurance and ÖtillÖ Merit Race courses.

Single room € 62 / guest
Double room € 90 / room
The accommodation price includes breakfast.
For more information about accommodation during the competition, please contact us:

Folkhälsan swimrun on instagram


    • Mats Almqvist

      Race Director Folkhälsan Swimrun

    • Tel:
      +35844 757 8885

    • Folkhälsan Sports Institute at Solvalla

      Show more
    • Contact