(Credit: Adobe Stock)

Doing a shakeout run before a big race is one of the best ways to loosen up your muscles and alleviate the pre-race jitters. It’s an important part of many runners’ pre-race routines, and is even an organized event at some of the bigger marathons; allows you to meet with other racers and get a feel for the course. Let’s learn about the benefits and how to try one on your own.

What Is a Shakeout Run?

A shakeout run is a slow-paced, relaxed, low-intensity jog that is generally performed the day before a race. The term “shakeout” means literally that, to shake out the muscles and get things loose before the big push of a competition or event. It’s an important part of feeling physically and mentally prepared before a race.

Why Should You Perform a Shakeout Run?

There’s many reasons why you might want to perform a shakeout run before your next event, some of these include:

Muscle Activation

Generally you’ll be on the tail end of your taper period (a gradual wind down of training to allow for recovery) heading into a race. This can be a tricky period to balance, sometimes resulting in the body feeling stiff and sluggish. A shakeout run stimulates the muscles in a way that is gentle yet invigorating, ensuring you’re in tip-top shape and hyped up for your event.

Mental Preparation

The feelings you get on race day can be complicated and unsettling. A shakeout run helps ease the nerves, settle the stomach, and calm the mind prior to a race, allowing you to focus on your performance and feel comfortable. Whether you’re a beginner or advanced runner, it never hurts to have a routine that gets you in the right mindset going into an event.

Maintenance

Runners like routine. They like momentum and want to keep it going as they enter into a race. It can be hard to let your weekly mileage wind down in the taper period, but a shakeout run can mitigate this to some degree. Running the day before an event can boost your confidence and remind your body that all the hard training it has gone through is about to pay off.

(Credit: Adobe Stock)

When to Perform a Shakeout Run

You can do a shakeout run before a half-marathon. You can do a shakeout run before a marathon. You can do a shakeout run before a 5K. The only real parameter as to when you should do one is that it is generally performed the day before a race. The point is to reap some of the benefits of this very unique type of run that we’ve mentioned above; its nature is preparatory. 

How Long Should a Shakeout Run Be?

A shakeout run typically lasts somewhere between 10 and 30 minutes; the longer your race, the longer the shakeout run typically is (though this can vary for a number of reasons). The goal is not to exert yourself or try to get that last bit of training in before your event, that’s nonsense. Instead, it is to get the blood flowing and muscles limber for the day to follow.

(Credit: Adobe Stock)

Special Shakeout Runs: Chicago & Houston Marathons

Many big events across North America and around the world will actually have an organized shakeout run the day before the race! The Chicago Marathon shakeout run and Houston Marathon shakeout run are two such notable events. Thousands gather to mentally prepare, socialize, and get a feel for the course before they step up to the start line.

Try It Yourself!

Doing a shakeout run on your own is easy—don’t put too much pressure on yourself trying to figure out how to do it right (which is kind of the opposite of what it is!). Be loose, relaxed, listen to your body, and make sure it is, above all else, a positive experience that has you feeling good heading into race day. For a simple guideline, use these points:

• 10-30 minutes in length
• Slow, easy and relaxed pace
• Stay light and bouncy on your feet
• Mix in dynamic stretches if it feels good
• Perform on or near the race course 
• Do it morning or midday so as not to disrupt sleep

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Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist