Shakeout Runs Explained: Benefits, Timing, and Best Practices

Should you run the day before a race? Shakeout runs have become a popular part of race weekend routines, with many running groups and brands even hosting pre-race group runs.

But do they actually improve performance, or are they just a tradition?

The answer depends on the individual runner.

Here’s what you need to know about shakeout runs, their benefits, and whether they belong in your race prep.

What Is a Shakeout Run?

A shakeout run is a short, easy-effort run done the day before a race, usually as part of a pre-race taper.

The goal isn’t to build fitness but to stimulate neuromuscular coordination, improve blood flow, and help race-day readiness.

Why Do Runners Do Shakeout Runs?

A shakeout run offers several potential benefits, including:

- Improving circulation: Light exercise increases blood flow to the muscles, reducing stiffness from tapering or travel.
- Maintaining muscle tension: Some runners feel “flat” after reducing mileage during taper. A shakeout run helps retain muscle readiness.
- Reducing pre-race nerves: Running at an easy pace the day before can help calm anxiety and boost mental confidence.
- Aiding digestion: Travel, stress, and taper changes can disrupt digestion. A shakeout run may help regulate GI function.

However, shakeout runs are not essential for everyone. If a pre-race jog makes you feel sluggish rather than fresh, skipping it might be the better option.

How Long Should a Shakeout Run Be?

The key to a successful shakeout run is keeping it short and easy.

• Most runners benefit from a 10-15 minute jog.
• Some elite runners may do 3-4 miles, but this is relative to their usual training load.
• A shakeout run should be slow-paced—it’s not the time to test race speed.

If you feel fatigued or sore after a shakeout run, it was too long or too intense. The goal is to feel loose and refreshed, not tired.

Shakeout Runs and Travel Considerations

Race weekends often involve a lot of walking, especially at destination events. Between expo visits, sightseeing, and race logistics, you may already be logging extra miles.

If you’re traveling, a shakeout run can help reduce stiffness from long flights or car rides. However, if you’re already spending hours on your feet, a short walk may be a better option than a run.

Should You Run the Day Before a Race?

The decision to run before a race depends on personal preference. Consider these factors when deciding:

1. How Do You Feel After Rest Days?

• Do you usually feel sluggish after rest days? A shakeout run may help.
• Do you feel recharged after full rest? Then skip the shakeout run.

2. What Is Your Normal Training Routine?

• If you never run the day before a long run, race day is not the time to start.
• If you run 5-6 days a week, a short jog may help keep routine consistency.

3. What Distance Are You Racing?

• You may benefit from a shakeout run before a 5K or 10K, where sharpness matters.
• Before a marathon or half marathon, some runners prefer complete rest to store energy.

4. Are You Already Walking a Lot?

• If you’re exploring the city, attending an expo, or traveling, you might not need extra activity.

When Resting Before a Race Might Be Better

For some runners, rest and skip a run is more beneficial than a shakeout run. Signs you may benefit from skipping it include:

- You feel drained after consecutive training days.
- You struggle with fatigue or muscle tightness.
- You perform best after full rest.

Some runners prefer a rest day two days before a race, followed by a shakeout run the day before to feel race-ready.

Experimenting with different routines during training can help determine what works best for you.

Group Shakeout Runs: Should You Join?

Many big races feature sponsored shakeout runs the day before the event. While these can be fun, they are not always ideal for performance-focused runners.

Potential downsides of group shakeout runs:

- The pace may be too fast – You might get caught up in a social run at marathon pace or faster.
- The distance may be too long – Some events host 3+ mile runs, which may be excessive before race day.
- Risk of standing around too long – Post-run socializing can lead to unintentional fatigue.

If you’re aiming for a PR, it may be smarter to do a short solo shakeout run instead of joining a group.

Common Shakeout Run Mistakes

- Going too long – Keep it short (10-15 minutes for most runners).
- Running too fast – Easy pace only; no strides or pickups if you haven’t done them before.
- Trying something new – Race weekend is not the time for new shoes, new warm-ups, or a different running surface.

Shakeout Runs: Are They Right for You?

Shakeout runs can be a helpful pre-race routine for some runners, but they aren’t a magic bullet. Whether you run or rest the day before a race depends on your training, past experiences, and how you feel.

Final Takeaways:

‍- Shakeout runs can improve circulation, maintain muscle tension, and ease nerves.
- Keep them short (10-15 minutes) and easy-paced.
- If you feel better with rest before a race, don’t force a shakeout run.
- Test different approaches before tune-up races to see what works for you.
- If joining a group run, control your pace and distance to avoid unnecessary fatigue.

Shakeout runs are just one piece of race preparation. Whether you run or not, focus on good nutrition, hydration, sleep, and stress management in the 24 hours leading up to your race.