This Counterintuitive Warm-Up Can Actually Boost Your Race-Day Performance

When I learned that elite competitors were going on runs just hours before starting the Ultra Trail du Mount Blanc, a 106-mile foot race that spans three countries, I was dumbfounded. Now, as someone in the throws of their own marathon training, I get it—these athletes were using pre-race jogs known as “shakeout runs” to gear their bodies and minds up for the race.

To many, these shakeout runs seem counterintuitive. After all, one might assume they should kick their feet up and preserve as much energy as possible before stepping up to the starting line. But when done correctly, shakeouts run can actually elevate your race-day performance.

What Is a Shakeout Run?

According to Peloton instructor and marathoner Mariana Fernández, a shakeout run is a short, easy jog that people do leading up to a race. “Shakeout runs are no pressure,” she says. “They’re just getting some movement in without tiring the body out.”

Despite what this pre-race run sounds like, it doesn’t actually involve shaking your muscles or limbs. Instead, you do it to “shake out” any jitters or nerves you may be feeling before the race, Ciara V. Lucas, a running coach and marathoner, says. 

“There are no bells and whistles or complex instructions in a shakeout run,” Lucas adds. “It's a simple run where you decide the distance and pace, but ideally it's easy, short, and sweet.” The one hard-and-fast rule is that a shakeout run shouldn’t feel remotely challenging. “Save that energy for race day,” Lucas says. If your shakeout run doesn’t feel like a casual jog, you’re not doing it right. 

Although many racers swear by shakeout runs, they’re by no means an essential pre-race ritual. Angelica Alberto, a physical therapist who works with long-distance runners, says that it’s a toss up whether or not her patients like doing shakeout runs. Still, she recommends that everyone tries going on one at least once—just to see if it works for them.

The Benefits of a Shakeout Run

Improves Blood Flow 

Going on a shakeout run is a gentle way of alerting your circulatory system that you’re about to put it to use. “Shakeout runs get the heart moving. It's light cardiovascular work to get in some movement before your race,” Mariana says. Elevating your heart rate (only slightly!) during a shakeout run improves your body’s blood flow, in turn sending more oxygen to your muscles and priming them for more intense running.

Fitting in an easy run before a race also improves circulation by boosting your internal temperature, which varies from person to person. “Your body needs to warm up, literally increasing your body temperature. That will help you move a lot more fluidly and more efficiently," Alberto says.

Relieves Pre-Race Nerves and Tension

It’s only natural to feel nervous ahead of a race—regardless of how long it is or how many you’ve already done—but a shakeout run can offer some relief. Mariana views it as an opportunity to “release tension in the legs and the rest of the body.”

Additionally, it can “shake out pre-race jitters and obstacles to get you both physically and psychologically ready for the big event.” And if you want to leverage all of that anticipatory tension into something positive, Lucas says shakeout runs allow you to “channel any nervous energy into movement instead of letting it fester.”

From a neuromuscular standpoint, shakeout runs get you out of your mind and back into your actual body, according to Alberto. Leading up to a race, runners often worry about how they’ll hold up and get intimidated by the challenge ahead of them, but once they start moving during a shakeout run, they become more in tune with their bodies. “Shakeout runs also help you listen to what your body needs, mile by mile,” Alberto adds.

Keeps Your Legs Active

By the time you do your shakeout run, you’ve already put in the training miles and are ready for race day, Mariana explains. So this short run is about keeping your legs engaged ahead of the race and increasing circulation, not building endurance, speed, or strength. “The shakeout run helps the legs move and stay slightly active without overdoing it so that they're set for race day,” Mariana says.

Because many runners travel far to reach the course, cramming into airplane seats or sitting in cars for hours on end, it’s common to feel stiffness before a race. So, shakeout runs are great for “keeping the legs loose and open,” Mariana says.

When to Do a Shakeout Run

Warming up is crucial whether you’re running one mile or an ultramarathon, but Mariana suggests doing shakeout jogs, specifically, if you're running a race that's 5K or farther. “Any shorter races might require a more dynamic warm-up and less loosening of the legs,” she explains. 

So, how close to the race should you actually go on a shakeout run? Again, it’s up to you. Mariana points out that some people take them a few days prior, the day before, or even the morning of a race. However, Lucas recommends giving yourself at least 24 hours between a shakeout run and your starting time so your body has a proper chance to recover. Regardless of when you take your shakeout run, remember to keep it nice and easy from start to finish.

Say you’re not training for a race—you may be wondering if you can, or should, try a shakeout run. “Shakeout runs are generally used to prepare for races, but they could be incorporated into a regular routine,” Lucas says. For example, if you have to give a high-pressure presentation at work, going on a shakeout run beforehand can help quell your anxiety and calm your nervous system.

Feel free to adapt a shakeout run, or simply the idea of using gentle movement to prepare for a challenge, for different situations in your life, even if there’s no race date on your calendar. “I’ve never called it a shakeout run; I’ve always called it a dynamic warm-up because it helps prime and prep your body for whatever activities you have for the rest of the day,” Alberto says.

How Long Should a Shakeout Run Be?

The one unbreakable rule is that shakeout runs must be short and easy. You can measure them by distance or time, and if you aren’t sure where to begin, Mariana recommends doing a shakeout run that’s 10-20 minutes or one to two miles. 

The duration of your shakeout run can also shift based on the length of your upcoming race. For example, if Mariana is about to run a half or full marathon, she keeps her shakeout runs at or below 20 minutes. If she’s running a shorter race, she caps her shakeout run at 10-15 minutes.

Whether you’re running a 5K, a half marathon, or a full marathon, you need to take it easy. Your shakeout run isn’t the time to set a PR or run even close to your race pace.

Key Tips for Shakeout Runs

Although shakeout runs have many benefits, they can’t do everything. For example, they won’t compensate for a lack of proper training or “suddenly make you more fit before your race,” Lucas says. “All of the training you've done leading up to a race is what really counts. A shakeout run is just the cherry on top to give you confidence.” 

And although warming up is always a good idea, shakeout runs aren’t a magic way to “cure or prevent injuries” during a race, Mariana explains, adding that you still need to focus on your form while you’re running. With those caveats out of the way, keep reading for experts’ go-to shakeout run tips.

Don’t Introduce New Gear or Foods

It seems obvious that you shouldn’t introduce new gear, clothes, foods, or drinks on race day, but that tip also applies to shakeout runs. As Mariana points out, adding in untested variables so close to your start time may lead to uncomfortable blisters or pains that could affect your performance.

Maintain a Slow Pace 

"The key to a successful shakeout run is to run much slower than your ideal race pace,” Lucas says. If you’re going on a group shakeout run, watch your pace and don’t feel pressured to go stride for stride with your neighbor. “Don’t go out too fast or run for too long,” Mariana says. “You don't want to fatigue the legs or use too much power and tire out the legs before you start.” 

Leave at Least 24 Hours Between Your Shakeout Run and Race

If you’re just forming a shakeout run routine, exercise caution by giving your body at least 24 hours between your shakeout run and your race. “Shakeout runs should ideally be done 24 hours before a race,” Lucas explains. “Doing a shakeout run too close to a race may not give you enough time to rest and recover.” 

Let’s say you race on Sunday morning. In that case, Lucas recommends doing a shakeout run on Saturday morning instead of, say, Saturday night. That way, you ”give yourself time between the shakeout run and race day to recover and adequately prepare for the next day,” she says.

Only Do a Shakeout Run If It Feels Right

For the record, you don’t have to do a shakeout run if you don’t want to. If it doesn’t feel right, skip it. “A shakeout run is not going to change your overall fitness on race day,” Lucas says. “If it's one day before your race and you're feeling under the weather, worn down, or extremely sore, it's a sign you should fully rest and recover instead.”