What’s a Shakeout Run? 7 Ways it’ll Improve Your Race

When you sign up for a marathon or half marathon, there’s so much to know.

The most important thing you need to know is how to follow a training program to prepare for race day.

A thorough training program will guide you through the miles to prepare you for race day. It’ll also tell you what days you need to cross-train and stretch. If your training program ends with a shakeout run, you’ve got a top-notch training plan.

If you get to the final days of your training program and ask, “what’s a shakeout run?” this guide will help you understand all you need to know.

What is a Shakeout Run?

A shakeout run is a run that’s completed the day before a race day or a few hours before the race. A runner should keep a leisurely pace for a short duration to make this run successful.

This type of run is considered active rest.

What’s the Purpose of a Shakeout Run?

The purpose of a shakeout run is to do what the name suggests – shake things out.

This run allows runners to loosen up their legs before taking on the race distance. Without a shakeout run, a runner’s muscles may be tight. They then run the risk of injury or lowered race performance.

Benefits of a Shakeout Run

A shakeout run is great for many reasons. Some benefits include:

✅ Loosens the muscles in the legs, core, and arms.

✅ Helps relieve pre-race jitters.

✅ Increases blood flow.

✅ Allows the body to adapt to the running action after tapering.

✅ Warms up the body pre-race.

✅ Allows you to get to know the course.

✅ Helps with mental preparation for the race.

How Fast Should a Shakeout Run Be?

Shakeout run pace is much slower than your race pace.

The pace is similar to a jog. You should feel comfortable running at this pace indefinitely. Think of it more as shuffling your feet than running.

Make sure that you can talk without becoming out of breath. This is a good sign you’re running the shakeout run correctly.

How Long Should a Shakeout Run Be?

The duration of a shakeout run should correspond to your race distance.

If you’re running a marathon, you could run for three easy miles. Are you running a half marathon? Cut that mileage in half. A 1.5-mile run is an adequate distance to cover.

Of course, the best thing to do is to listen to your body. If you feel fatigued, then cut the shakeout run short. It’s most important to save your energy for the race.

When You Should Do a Shakeout Run

Adding this run to your training is a great idea! However, when should you do a shakeout run?

Do this run the day before your race or several hours before your race starts. This is one of those things in running where the best option may differ from one runner to the next.

Doing this run on the morning of your race close to the race start time is also considered a warm-up.

Shakeout Run the Day Before a Race

Completing your shakeout run the day before a race is a great option.

By this point, you’re likely at the end of the taper phase of your training cycle. This means you haven’t been running nearly as much as you had during your training peak. This is when many runners begin to second guess their work.

A shakeout run completed the day before a race will help to remind you that you are capable of running. You put in the training and prepared the best you could for race day.

Remember to keep the run light and easy. Save your energy for race day.

Shakeout Run the Day of the Race

Many runners like to do a shakeout run the day of their race.

This is a good option though it requires some accountability. If you do a shakeout run before running the race, be sure to go easy and give yourself enough time. You don’t want to overwork your body before the race even begins.

Morning Run

To complete a morning shakeout run on race day, you’ll need to wake up with ample time to complete the run.

Be sure to fuel appropriately for the activity. Also, remember that you should take it easy when running on the morning of race day. The idea is to loosen the muscles without depleting the glycogen stores that supply your body with energy.

You can choose to use your shakeout run as a race warm-up if you complete it close enough to the race start time. Remember to take it easy and focus on relieving tension in your body.

Should I Run 2 Days Before a Race?

If you run two days before a race, this is not a shakeout run.

This timeframe is too far from race day to qualify as a shakeout run, but that doesn’t mean you can’t run on this day. Runners have different training schedules, determined by a coach or the runners themselves.

If your training schedule calls for running two days before your race, follow that instruction. Although not a shakeout run, it’s still a good idea to decrease your workout intensity this close to race day.

Can I Run After a Long Run?

Can you do an easy run after a long run?

Sure! While not usually referred to as a “shakeout run,” it’s a good idea to run a similar-style run after a long run.

Runners generally refer to these runs as “recovery runs.” You might recall that a shakeout run is considered active recovery. Running on the days following a long run is recovery for your body.

Running After a Race

Following a race, you’ll want to relax for several days. You’re in the recovery phase of your training cycle, and the hard work is complete.

Some runners start running again in the first week after a big race. You need to be wise and listen to your body. If you’re experiencing pain or discomfort, you may need to focus on less intense cross-training workouts like yoga.

If you feel good after a race, you can choose to run a shakeout run, also called a recovery run at this stage of training, within about two days. This is a way to get your muscles working again while helping to reduce your soreness.

Running After a Marathon

You might see a recommendation of taking off a day for each mile of a race you ran.

Although this is a simplified way to think about post-race recoveries, like most things in running, the answer to the question, “when can I run again after a marathon” isn’t a one-size-fits-all answer.

Those new to running marathons might feel they need to take off for an entire month before running even a half mile again. Some seasoned runners have been known to run a race every month.

If you feel comfortable and experience no problems post-race, you can complete a shakeout run about 2-7 days after a marathon.

When you head out for this run, remember to keep the pace slow, the intensity down, and get your legs familiar with the running movement again.

Best Shakeout Run

Shakeout run success can vary from one runner to the next. Until you’ve completed at least one training cycle, you might not know what type of run is best for your body.

Remember that the best shakeout run is going to have these elements:

✔️ Easy pace. Think of a jog.

✔️ Fairly short in distance. Consider the length of the race you’ll be running.

✔️ Keep a low intensity.

✔️ Complete the run on a relatively flat course.

✔️ Complete the run the day before or several hours before your race.

✔️ Above all, listen to your body.

An Example

Take the information from this post to help you create the best shakeout run for your body and race distance. These easy runs have helped me combat my anxiety the day before a race.

A solid shakeout run before a marathon might look like this:

👉🏼 Easy walking warm-up for 3-5 minutes.

👉🏼 Slow jogging pace for 2-3 miles.

👉🏼 Easy walking cool-down for 5 minutes.

Final Thoughts: What’s a Shakeout Run?

A shakeout run is a final step in your running training cycle. You’ve completed the miles, the cross-training, the stretching, and now you’ll wrap it up with a simple run to be well-prepared for race day. Do you find a shakeout run improves your race performance?