In my experience as a runner and coach, adding a shakeout run before race day has a lot to offer.
Sure, you’ve probably heard that rest and recovery are crucial in the days leading up to your race.
While that’s true, I’ve also noticed that runners who sneak in a light run before their big race often feel fresher, more relaxed, and better prepared when they hit the starting line.
A shakeout run is like a gentle stretch but for your entire body. It gets your blood flowing, loosens tight muscles, and gives you mental clarity before race day.
But there’s more to it than just that.
Today, I’ll explain why shakeout runs are beneficial and how to make the most of them.
What is a Shakeout Run?
A shakeout run is a short, easy jog you do the day before or the morning of a race.
This run isn’t about building fitness; you’ve already done that in training.
Instead, a shakeout run is about loosening up, easing pre-race nerves, and ensuring your muscles are awake and ready to go.
Think of it as a warm-up for your body and mind, preparing you for the real thing.
A beginner runner? Doing a shakeout run the day before is ideal. It helps avoid any last-minute stiffness that might creep in after a day of rest.
More seasoned runners may prefer to do their shakeout run on race morning to get into the zone before the big event. If you’ve been traveling to get to the race, a shakeout run is a great way to shake off the stiffness from sitting on a plane or in the car.
The Benefits of Shakeout Runs
Let me explain some of the reasons you should doing shakeout runs before your races:
Improved Blood Flow
A shakeout run gets your blood circulating and delivers oxygen to your muscles. Think of it as giving your muscles a warm-up lap before race day. That extra blood flow helps your muscles feel more responsive and ready for the race ahead.
Enhanced Wakefulness
We all know the feeling of groggy in the morning, but a shakeout run can shake off any lingering sleepiness. Think of it as your wake-up call, getting your body and mind alert and focused. Studies show that being active for at least a few hours before a race can boost your performance. A shakeout run does just that.
Mental Boost
A shakeout run can clear your mind and help calm pre-race jitters. I’m someone who tends to get in my head before a race, worrying about whether I’ve trained enough or how the race will go. That short, easy run helped me clear my mind. It was like a mini preview of race day without the pressure..
Reduced Muscle Stiffness
After a day or two of rest or tapering, your muscles might feel tight. A shakeout run helps loosen them up, keeping you from feeling sluggish when you start your race. It’s like a mini stretch session that wakes up your body and gets everything moving again.
Stocking Up on Energy
While shakeout runs help get your body moving, they also ensure your energy stores are topped off. Since it’s a light jog, you save your energy for race day.
Shakeout Before Race Day
Now, shakeout runs are a staple in my race routine. If I’m traveling for a race, I’ll make sure to do a short jog after getting off the plane or out of the car. If it’s a local race, I’ll head out the day before for an easy 10 to 20-minute run around the neighborhood. And if I’m feeling particularly nervous, I’ll even do a few light strides to wake up my muscles and get a sense of how I’ll feel at race pace.
Know the Course
Another thing I learned? If you’re running in an unfamiliar area, that quick run can be a sneaky way to check out part of the racecourse. I used my shakeout run on one of my races to explore the start and finish lines. Seeing where I’d be running the next day made everything more manageable.
Easing Pre-Race Nerves
Feeling nervous before a race? You’re not alone—everyone, even pros, get the jitters. A shakeout run helps ease those nerves by giving you a chance to shake out any tension and get into a relaxed mindset.
How Fast Should You Run Your Shakeout Run?
This isn’t the time to push your pace. Your shakeout run should feel easy and relaxed—almost like you’re out for a casual jog with a friend. Focus on how you feel rather than how fast you’re going. You should be able to hold a conversation without feeling out of breath. The goal is to move, not to sweat.
In terms of effort, keep your heart rate low and stay in Zone 1—around 60-70% of your maximum heart rate. This ensures you’re getting the benefits of the run without putting any extra stress on your body.
How Long Should a Shakeout Run Be?
How long you go depends on the race distance and your fitness level.
Here’s how to structure a shakeout run based on your race distance and experience level:
- For Beginners (5K): A simple 10-15 minute easy jog, followed by a few dynamic stretches to loosen up your legs.
- For Intermediate Runners (10K to Half Marathon): A 20-25 minute easy jog with 3-4 strides at the end. These short bursts (about 20-30 seconds) of faster running help wake up your muscles without fatiguing them.
- For Advanced Runners (Marathon): A 25-30 minute easy jog with 4-5 strides and some dynamic stretches to target leg mobility and flexibility. This ensures your muscles are fully warmed up and ready to go.
As a general rule, I’d recommend to keep your shakeout run at about half the distance or time of an easy running day. It’s just enough movement to get the benefits without overdoing it.
Shakeout Strategies for Different Race Types
A well-timed shakeout run can help set you up for success, but the ideal shakeout may vary depending on your race distance and race-day conditions. Here’s how to tailor your shakeout run to get the most out of your prep, no matter what you’re racing.
5K Shakeout Strategy
For shorter races like a 5K, the focus is on priming your fast-twitch muscles for a quick, intense effort. A shakeout the day before or a few hours before the race should be short and include a few gentle strides to wake up your legs.
Suggested Shakeout: 10–15 minutes of easy jogging, followed by 2–3 strides (10–20 seconds at race pace) with full recovery in between.
Half Marathon Shakeout Strategy
For a half marathon, the goal of a shakeout is to ease out any lingering tightness and settle your mind. A steady, relaxed jog works best, focusing on loosening up without tiring yourself.
Suggested Shakeout: 15–20 minutes of easy jogging, optionally followed by a few gentle strides to boost confidence.
Marathon Shakeout Strategy
For a marathon, the shakeout should feel like a gentle warm-up that primes your body for sustained endurance without adding any extra fatigue. Since the race is all about steady pacing, a short and relaxed shakeout is best.
Suggested Shakeout: 20 minutes of light jogging, keeping a very easy pace to conserve energy.
Do You Have a Shakeout Run Routine?
Maybe you have a favorite route for your shakeout, a special pre-run snack, or a few dynamic stretches you swear by.
Share your tips, experiences, and any advice you have for getting the most out of your pre-race shakeout.
Comment below and help our community get race-day ready!