Should You Shakeout?

Krysta Gunvalson July 10, 2017 Race, Recovery, shakeout run, training

I still remember the first time I showed up for a race (the Get in Gear 10K back in 2010) and nervously watched as runners around me bounced around with jitters, panicked to find the port-o-johns, and, most astonishingly, ran around in circles before the race start. I was very new to road racing and couldn’t believe what I saw – there were people running before we were all to start….running? What the heck?

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What is a Shakeout Run?

Little did I know back then that this practice of doing a short run minutes or hours before the start of a race is actually quite common. In fact, it even has a name – we call it the “shakeout run” or simply a “shakeout” for short. Runners from beginners to elites utilize the shakeout run to calm nerves, stimulate blood flow, and get those muscles moving. Alternatively, the term “shakeout” can also refer to a short run the day after a hard effort or race.

Here’s how to add a shakeout run into your race day routine:

The Pre-Race Shakeout

The pre-race shakeout consists of a short 10-15 minute easy run prior to a race. Elites typically wake in the early, early morning to perform their shakeout runs hours before the race and before their warm-up runs (yep, they will run twice before the race even starts!). Mere mortals and amateur runners can successfully perform a shakeout run 20-30 minutes before race start time. Most runners can also use the shakeout run as their pre-race warm-up (but will depend on your specific abilities and goals).

The purpose of the pre-race shakeout, of course, is to wake up the body, stimulate blood flow, and get the muscles warmed up and moving. If you’re racing a shorter distance such as a 5K or 10K, the shakeout is of utmost importance! You’ll want to be sure your muscles are warmed up for a faster pace and quick race. For longer distances such as the marathon, a shakeout run may or may not be necessary for the average runner.

The Post-Race Shakeout

The post-race shakeout occurs after a hard effort or race (or even a day later) and consists of a short 10-30 minute easy run. Elites probably have their own method of madness, but I’ve always performed my post-race shakeout the day after a race and have had good results.

The post-race shakeout serves to literally “shake out” the accumulated fatigue, lactic acid, and other “junk” in your legs after a strenuous activity. As with the pre-race shakeout, a short post-race run will help to stimulate blood flow and start the recovery process, and may even help you to feel less tight and sore following the race.

So, Should You Shakeout?

It took me a while to build up the courage to join those serious-looking runners who jogged back and forth before the start of a race, but these days you can find me running in circles with the best of them. Adding shakeout runs into my pre and post-race routines have helped me to start races warmed-up and (a little) less nervous, and I truly believe that the post-race shakeout has boosted my recovery ten-fold.

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Should you shakeout? If you’re seeking to calm race day nerves, warm up your body, and boost recovery, then you should definitely give it a try!

Krysta Gunvalson

Krysta is an East Coast turned Midwest transplant currently living in Portland, OR. She runs and trains with the Portland-based Rose City Track Club and is passionate about the communities running creates. Her big, audacious goal is to run a sub-3:00 marathon. More of her writing can be found at ktanwrites.com

→ Krysta Gunvalson

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