What is a Shakeout Run? Why marathoners do it before race day

If you’ve followed marathon weekends on Instagram or Strava, you’ve probably seen the phrase
“shakeout run.” But what exactly does it mean, and why do so many runners do it
the day before their big race?

Shakeout Run Meaning

A shakeout run is a very easy, short run (usually 2–5 km) completed the day
before a race. The goal isn’t fitness — it’s about keeping the legs loose, calming pre-race nerves,
and sticking to a routine. Think of it as a gentle “wake-up call” for your muscles.

Why Do Marathoners Do a Shakeout Run?

• Loosen the legs: Sitting or traveling before a race can make you feel stiff.
  A shakeout gets blood flowing again.
• Calm the nerves: Jogging with friends or a group helps reduce pre-race anxiety.
• Stick to routine: Many runners are used to running almost every day. A shakeout
  keeps the body in rhythm.
• Community vibe: Big marathons often host official shakeout runs where runners
  meet, take photos, and share the excitement.

How Long Should a Shakeout Run Be?

The typical shakeout run is 10–20 minutes at a very relaxed pace. You should
finish feeling refreshed, not tired. Some runners include a few 20–30 second strides to wake up
their legs — but that’s optional.

Shakeout Run vs. Taper

A shakeout run is part of the taper process.
While tapering reduces mileage and intensity before a marathon, a shakeout keeps you moving just
enough to avoid feeling flat on race day.

FAQs

Do I need to do a shakeout run?
No — many runners skip it and still perform well. It’s more about routine and preference.

Can a shakeout run make me tired?
Not if done correctly. Keep it very easy and short.

When should I do it?
Most marathoners do it the morning before the race, but some prefer mid-day or evening depending
on travel and schedule.

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