Should You Do a Shakeout Run Before a Race?

If it necessary to run the day before your race? A shakeout run ingrained in running culture. Many races or groups even offer hosted 3-mile shakeout runs before major races. Many running plans include a short run the day before the goal race. As a certified running coach, I’ve worked with hundreds of runners – and have observed that runners differ in their responses to a shakeout run. This article will help you understand what a shakeout run is, how to do one, and whether or not you should include one in your training plan.

What is a Shakeout Run?

In runner vernacular, a shakeout run is a short, easy run that you do the day before a race. It is one of the final steps of a pre-race taper (learn more about how to taper for a half, marathon, and 5K/10K). 

The Purpose of a Shakeout Run

A shakeout run aims to maintain neuromuscular fitness and promote good blood flow. A short run can improve muscle tension after the taper, which is helpful if you feel “flat” during the lead-up to your race. For some runners, a run the day before a race also helps them alleviate pre-race jitters. If you are traveling around a race, it may also encourage GI function (important for runners who may get constipated around races).

Tip: Twenty-four hours certainly is not long enough to gain any physiological adaptations, so don’t try to cram in any miles you may have missed during race week.

How Long Should a Shakeout Run Be?

Duration matters. You will not improve your fitness at all — the purpose of the run is different. A shakeout run should not even slightly fatigue you.

Most of the time, a shakeout run is 10-30 minutes. When I prescribe shakeout runs to my athletes, I cap them at 15 minutes. 10-15 minutes is enough to achieve the desired effects, without accumulating any fatigue before the race.

So elite runners may be doing four or five miles the day before their marathon, but it is vital to understand the context. Four miles for them is easily a tiny fraction of their daily mileage. For recreational and competitive runners, a shakeout run should be shorter than that of the elites.

Travel Considerations

The day before big races can involve significant time on your feet. Destination races include travel, navigating large expos, and walking through new cities. You can easily log a several miles worth of walking.

If you anticipate spending lots of time on your feet the day before the race, you may opt out of a shakeout run. A short walk will help your legs feel fresh.

If you are traveling the day before a race, a shakeout run or short walk will benefit you. If your schedule permits, do the run or walk after you arrive at your destination. Sitting in a car or on a plane for several hours affects circulation. You want to encourage good blood flow afterward to counteract any stiffness. If you arrive at your destination the night before a race, opt for a short walk.

Should I Run the Day Before a Race? Tips to Decide

Ultimately, the answer to whether you opt to run the day before a race depends on individual preference. You should also consider what you do in training and how you feel coming off of rest days.

Avoid “Should”ing Yourself

Don’t just do a shakeout run because you “should.” Training and racing are not about “should” – they are about deliberate decisions based on science, the art of training, and individual considerations.

You determine if you prefer shakeout runs based on trial and error. Ideally, test out shakeout runs before tune-up races or lower priority races.

Mimic Your Training Routine Pre-Race

If you only race a few times per year, use your training to observe how you feel. Do you feel better if you run the day before a long run or a hard workout? Or do you feel your best coming off a rest day?

Ideally, your pre-race routine will mimic your training routine. If you never run the day before long runs, do not add a shakeout run before your marathon.

Consider Your Weekly Run Frequency

The number of days you run must also be considered. If you only run three non-consecutive days per week, then maintain that routine. Take a rest day before your race. Do not add an extra run to your race week.

If you run five to six days per week, a short shakeout run may maintain your normal training routine. If you skip a shakeout run, you risk feeling sluggish around your race. (Unless you find you feel best with extra rest!)

Related: How Many Days Per Week Should You Run?

Rest Can Be Powerful, Too

Some runners prefer to rest the day before a race. Ultimately, a rest day is based on individual response. Even if you run the day before long runs, if you feel your best racing after a rest day, you should skip the shakeout run.

If you do a shakeout run, you can still incorporate extra rest throughout race week. Some runners prefer to rest two days out from the race, and then complete their shakeout run the day before.

Different Distances Might Call for Different Solutions

Your answer might also depend on the race distance. You may prefer a shakeout run before a 5K and 10K and a rest day before a half marathon and marathon. 

Your body also changes and adapts as you gain experience as a runner. You may have skipped shakeout runs as a beginner runner, but now find you benefit from them as a more experienced athlete.

Other Shakeout Run FAQs

Should You Do the Group Runs at Major Races?

In the post-pandemic era, it has become popular for companies to host 3-mile group runs before major races. At any major marathon, dozens of brands and running teams will host a shakeout event the day before. Should you go to these?

While it is ultimately an individual decision, you need to prioritize your race. Too often, runners will attend these group events and run faster than their goal marathon pace. This strategy is not conducive to running a PR. If you have big goals for your race, it may be worth logging the miles on your own, so you can keep it as slow and short as you need.

What are Common Mistakes?

A shakeout run is meant to support peak performance at your race. Common mistakes can put your race performance at risk. These mistakes include:

• Extending your shakeout run because you feel good
• Pushing the pace because you feel fresh (save that for the race!)
• Trying something new (such as including fast strides if you have never done them before)
• Wearing new shoes

Shakeout Runs, Recapped

Whether or not to do a shakeout run before a race is a personal decision. While these can offer physiological and psychological benefits like maintaining neuromuscular fitness and promoting good circulation, they are not essential for all runners.

Ultimately, the best approach depends on individual preferences and training routine. Consider experimenting with shakeout runs before tune-up races to see if they benefit your performance.

Whether or not you do a short jog the day before, pay attention to other important factors before a race. These factors include a pre-race warm-up, good nutrition, ample hydration, minimizing stress, and adequate sleep.

A running coach can help you figure out the right strategy for your next race. Check out my services to see how we can work together »