Wondering what is a shakeout run? Essentially it's often a short, generally very easy run, typically done the day before a race, to prepare both the body and mind for optimal performance.
This simple yet effective activity helps to loosen muscles, increase blood flow, and calm pre-race nerves.
As a UESCA-certified running coach who runs around 70 miles per week and has recently clocked a 15:37 5K, I can tell you that shakeout runs have been instrumental in my own racing success and that of the athletes I coach.
Key Takeaways
- A shakeout run is a short, easy jog done the day before a race to help activate muscles, improve blood flow, and calm pre-race nerves.
- The ideal duration for a shakeout run is between 10 and 30 minutes, keeping the pace slow to prevent fatigue and enhance race day readiness.
- More experienced runners can benefit from adding a few race-pace efforts to dial in their target pace.
Understanding the Shakeout Run
A shakeout run is like a warm-up but with a specific purpose tailored to race preparation.
Typically run the day before a race, a shakeout run helps awaken the body and prepare it for optimal performance on race day.
Even if you've travelled the day before, a shakeout run or a short walk can be beneficial.
In my coaching experience working with everyone from beginners to sub-16-minute 5K runners, I've found that those who incorporate shakeout runs tend to perform better than those who rest completely the day before racing.
Definition of a Shakeout Run
So, what is a shakeout run? Simply put, it's a short, easy-paced jog done before a race to prepare both your body and mind for optimal performance.
Runners typically perform a shakeout run the day before a race to alleviate pre-race jitters and get mentally focused.
Purpose of a Shakeout Run
The main purpose of a shakeout run is to prime your body for peak performance.
Shakeout runs can enhance race-day readiness by increasing blood flow and reducing stiffness from prolonged inactivity, such as travel.
Many runners find that a successful shakeout run the day before a race can significantly boost their confidence and readiness.
From my personal experience, when I skip shakeout runs, my legs feel stale and struggle to reach race pace - they feel sluggish and unresponsive when I need them most.
Benefits of a Shakeout Run
While I would now always complete a shakeout run before a race, it ultimately comes down to personal preference and experience. Some runners would rather do a walk, or others nothing at all.
As a coach, I would say the key thing is to record what works for you and how you feel on race day.
How do your legs and mind feel on the race day, and if you add in a shakeout run, did you experience a difference?
As runners, we need to be aware of our actions and record what works for us so we can do it again.
Here are some of the benefits of a shakeout run.
Muscle Activation and Blood Flow
Shakeout runs help activate muscles, especially beneficial for runners who have reduced activity during the tapering phase. Key points about shakeout runs include:
- Including a few strides for short races like 5Ks
- This type of run is intended to stimulate blood flow.
- It can help loosen muscles before a race.
My typical shakeout routine involves an easy 20-minute run followed by some drills and strides, then 2-4 one-minute reps around race pace effort.
This approach helped me achieve my recent 15:37 5K in wet conditions - the race pace efforts during my shakeout made the target pace feel relaxed and dialed in perfectly.
Loosening Stiff Muscles
A shakeout run is also effective in alleviating stiffness brought on by long periods of rest or travel.
Engaging in light cardiovascular activity helps to warm the body, aiding in smoother and more efficient movement.
Many runners face muscle stiffness after long periods of inactivity, such as during travel, and a shakeout run can be the perfect remedy.
This is particularly important during taper week when you're reducing your training volume from your normal routine (in my case, dropping from 70 miles per week to around 40-50 miles for race week).
Mental Preparation with Shakeout Runs
Beyond the physical, shakeout runs offer significant mental benefits:
- They act as a mental reset, helping runners calm pre-race nerves and focus.
- Shakeout runs settle nerves, boost mental clarity, and increase confidence.
- Enhancing the mind-body connection is essential for optimal race performance.
As I tell my athletes, the shakeout run helps focus you on the race and can help relax some built-up energy or nerves.
Since you're likely doing less training in the week prior, you may start feeling like you've lost fitness - but don't overdo it, as you want to save your best for race day.
Reducing Pre-Race Jitters
Shakeout runs promote relaxation and positive imagery, helping runners manage pre-race jitters.
They can alleviate pre-race jitters for some runners, making them feel more prepared. For shorter events, shakeout runs can soothe pre-race anxiety.
They stimulate neuromuscular activation, physically preparing runners for the race. Both beginner and advanced runners can benefit from performing a shakeout run before a race.
Boosting Confidence
Shakeout runs offer significant psychological benefits that can transform a runner's mindset leading up to race day.
The calming effects and mental clarity gained from shakeout runs ultimately boost runners' confidence as they approach their race.
For competitive runners, adding those few race-pace efforts during the shakeout can be incredibly confidence-boosting - feeling that pace click and knowing your body is ready to execute on race day.
Timing and Duration of Shakeout Runs
Timing and duration are crucial for a successful shakeout run.
Typically, shakeout runs are done the day before a race to stimulate coordination and improve blood flow.
The length and intensity can vary depending on the race distance and the runner's experience.
Conduct a shakeout run at a much slower pace than your intended race speed, except for those brief race-pace efforts if you choose to include them.
When to Perform a Shakeout Run
The day before a race is a common time for a shakeout run to help runners feel race-ready.
Typically, a shakeout run should be performed the day before or the early morning of the race. Runners should consider personal preference when deciding whether to do a shakeout run.
For those who typically run five to six days a week, a short shakeout run may help maintain their routine.
In my experience, if I do not do a shakeout run I often feel stale and sluggish on race morning.
Ideal Duration
The ideal duration for a shakeout run typically lasts between 10 and 30 minutes, depending on individual needs.
For most runners, a shakeout run should last about 10 to 15 minutes to keep it effective. The pace should be short and slow, helping to focus on relaxing and loosening up.
My personal approach involves about 20 minutes total - easy running, drills, strides, and those race-pace efforts.
For beginners, I recommend keeping it simple with just easy running, drills, and strides.
For more competitive athletes like those targeting sub-16 5K times, the race-pace component can be incredibly valuable.
It is advised to keep shakeout runs within a range of 10-30 minutes, not exceeding 1-3 easy miles.
Special Considerations for Different Races
Shakeout runs can vary in distance and purpose depending on the type of race being prepared for.
Typically, hosted shakeout runs before major races cover a distance of about 3 miles.
A common purpose of organized shakeout runs is mental preparation and socializing among runners.
Notable organized shakeout runs include those associated with major races such as the Chicago Marathon and Houston Marathon.
My Strategy for Shorter Races like 5Ks and 10Ks
For 5K and 10K races, I recommend 30-second to 1-minute race-pace efforts during your shakeout - usually 2-4 reps with easy recovery between.
This helped me nail my pacing strategy for my recent 15:37 5K, where I'd also done 3x1K at 3:01-3:02 pace during the week prior, and the shakeout race-pace efforts made that target feel comfortable and automatic.
Long Distance Events like Marathons
For long-distance events like marathons, you can still do a light jog the day before your race.
However, if you do include race-pace work for half marathons or marathons, try 2-3 minute efforts instead of the shorter 1-minute reps used for 5K/10K races.
Some competitive runners prefer tempo effort instead of race pace for longer events.
Long run shakeout runs are brief, relaxed jogs performed prior to races to prepare physically and mentally.
Timing shakeout runs is crucial, especially for intimidating races like marathons.
Properly timed preparation, either through rest or a shakeout run, can significantly enhance performance on race day.
Common Mistakes to Avoid
Even with the best intentions, runners can make mistakes with their shakeout runs.
One common mistake is feeling pressured to keep up with the pace of the group during shakeout runs, which can disrupt their race preparation.
Group dynamics during a shakeout run may lead to increased pacing pressure, affecting individual performance.
Avoid experimenting with new foods or gear during a shakeout run to prevent discomfort on race day.
Overdoing It
A shakeout run should be performed with the following considerations:
- Run at a slow, easy pace to prevent unnecessary fatigue.
- Avoid running too fast or too long, as this can lead to fatigue.
- Pay attention to your body's signals to avoid overexertion.
- Aim to run on a flat surface, avoiding hilly routes.
Even when including race-pace efforts, keep them short and controlled. Remember, you want to save your best performance for race day, not expend it during the shakeout.
Group Shakeout Runs: Pros and Cons
Group shakeout runs can be a double-edged sword.
On one hand, they create a sense of camaraderie, which may further ease anxiety before a race.
Shakeout runs serve not only physical purposes but also foster a sense of community among participants.
However, runners should be cautious of excessive group shakeout runs, as they may lead to unnecessary fatigue before the race.
A smarter approach for performance-focused runners is to do a short solo shakeout run where you can control the pace and include your specific preparation elements.
Social Benefits
Group shakeout runs provide:
- A platform for runners to meet and share experiences, enhancing pre-race camaraderie.
- Opportunities to connect with other runners and pro athletes within the running community.
- A social dimension to the physical and mental preparation, especially during a group run.
Potential Downsides
Attending group shakeout events can lead runners to run faster than their goal marathon pace.
Runners should prioritize their race goals when deciding whether to attend group shakeout runs. Group shakeout runs can introduce dynamics that negatively affect individual performance.
While the social aspects are beneficial, it's essential to keep the primary focus on your own race prep and not get carried away by the group's pace.
Tips for a Successful Shakeout Run
Executing a successful shakeout run involves balancing physical and mental preparation without overexerting yourself.
Individual preferences and training routine can influence the decision to do a shakeout run.
As someone who typically runs 70 miles per week, my shakeout routine might be different from a beginner's approach, but the principles remain the same.
Listen to Your Body
Tuning into your body's signals during a shakeout run can help you identify what it needs physically before the race.
If you feel fatigued or notice any signs of fatigue or discomfort, consider adjusting your pace or stopping altogether.
The goal is to prepare your body, not to push it to its limits. This is especially important during taper week when your body is adapting to reduced training volume.
Stick to Your Routine
Sticking to familiar routines before a racing event is crucial for performance.
Continuing with your normal training routine can help maintain your physical and mental comfort.
Reproducing familiar routines can help alleviate pre-race nerves and improve performance.
Stick to what your body is used to, and avoid making last-minute changes that could throw off your preparation. My 20-minute shakeout with drills, strides, and race-pace efforts works because it's become a trusted routine.
Summary
In summary, shakeout runs can be a valuable tool in race preparation, offering both physical and mental benefits.
They help activate muscles, promote blood flow, reduce stiffness, and calm pre-race nerves.
Timing and duration are crucial, and considerations vary depending on the race type and your experience level.
From my experience as both a competitive runner (15:09 5K, 31-minute 10K) and UESCA-certified coach working with athletes from beginners to sub-16 5K runners, I can say that shakeout runs make a measurable difference in race performance.
The combination of easy running with targeted drills, strides, and optional race-pace efforts creates the perfect bridge between taper week and race day execution.
Decide whether a group shakeout run aligns with your race goals, but don't be afraid to go solo if it better serves your preparation needs.
Remember, the goal isn't to run your best during the shakeout - it's to prime your body and mind to run your best when it counts most.
Frequently Asked Questions
What is a shakeout run?
A shakeout run is a brief, easy jog you do before a race to get your body and mind ready to perform at your best. It's all about easing into the rhythm and shaking off any pre-race jitters!
When should I do a shakeout run?
A shakeout run is best done the day before or the morning of your race to help loosen up your muscles. It's a great way to calm your nerves and get in the right mindset!
How long should a shakeout run be?
A shakeout run should generally last about 10 to 30 minutes, tailored to how you feel that day. As a coach, I typically recommend 10-15 minutes for beginners, while more experienced runners might benefit from 20 minutes, including some targeted race-pace efforts.
Can I do a shakeout run if I travel the day before a race?
Absolutely, a shakeout run or a short walk can help you feel more relaxed and ready for the race, especially after traveling. Just keep it light and easy!
