If you've ever scrolled race-day content the week before a big event, you've probably seen groups of runners jogging together, looking suspiciously relaxed for people about to run a marathon. That's a shakeout run, and it's become a common part of race weekends.
Here's everything you need to know about what a shakeout run actually is, what it's supposed to do for your body and your head, and how to decide whether it belongs in your own race-week routine.
What Exactly Is a Shakeout Run?
A shakeout run is a short, easy-paced run – usually around 2 to 4 miles (roughly 3-5km) – done the day before a race. Plenty of runners do a solo shakeout on their own as part of their final training week, but if you're running a major marathon or well-known event, it's worth checking whether any run clubs or brands are hosting a group version you might want to join.
The name says it all. The goal isn't fitness, it's to "shake out" any stiffness, nervous energy, or heaviness in your legs so you arrive at the start line feeling loose and fresh.
Importantly, a shakeout run is not an extra session bolted onto your existing plan. It's designed to replace whatever easy run or rest day you already had scheduled for that slot in your taper. If your plan has you doing an easy run on Friday, resting Saturday, and racing Sunday, a shakeout run would simply take the place of Saturday's rest, not add to it. You're not trying to squeeze in more training the day before a race; you're just changing the type of low-key day you have.
Why Do Runners Do Them?
There's no single reason people do shakeout runs. It tends to come down to a mix of physical habit and pre-race psychology.
Physically, some runners find that a full rest day right before a race leaves their legs feeling flat, heavy, or stiff. A short, easy jog can help keep blood flowing to the muscles and maintain a sense of looseness and readiness, similar to how you might feel loosening up before any regular training run.
Mentally, race week can be a strange mix of excitement and nerves, and having something structured to do, especially in a group, can be a welcome distraction. Shakeout runs can be social events: you get to meet other people running the same race and soak up some of the pre-race buzz.
The Case For Doing One
It can loosen up tired or nervous legs: A short jog gets the blood moving without adding meaningful fatigue.
It's a great way to tap into race excitement: Group shakeouts are often genuinely fun and help build positive anticipation for the big day.
You'll meet fellow runners: Whether it's your first race or your fiftieth, there's something reassuring about swapping notes with people who are in the exact same boat.
It can settle nerves: Having a plan for the day before a race, rather than sitting around overthinking, helps some people relax.
The Case Against
You lose a full rest day. If you thrive on complete rest before racing, a shakeout run eats into that recovery window, however slightly.
Logistics can add hidden fatigue. Traveling to and from a shakeout location – especially in a busy host city the day before a major marathon – can mean extra walking, standing, and time on your feet that you hadn't planned for.
So, Should You Do One?
There's no universally right answer, and that's kind of the point. Taper strategies are deeply personal, and what makes one runner feel sharp can make another feel drained.
A few things worth thinking about as you decide:
Have you found something that already works? If you've raced before and know your pre-race routine works for you, race week is not the time to experiment. Stick with what's gotten you to the start line feeling good in the past.
Are you someone who feels stale on full rest, or someone who thrives on it? Some runners, particularly over marathon distance, prefer to bank every ounce of energy with a full rest day. Others feel sluggish and heavy-legged without some light movement the day before. Neither instinct is wrong; it's about knowing which one is you.
What's your usual response to easy runs? Think back to how your legs and head typically feel after an easy run versus a full rest day during normal training. Does a short, easy jog tend to leave you feeling looser and more refreshed, or do you find you feel better after doing nothing at all? Race week isn't all that different.
Takeaways
Ultimately, there's no medal for choosing "correctly" here. Focus on what gets you to the start line feeling calm and ready. If in doubt, lean toward whichever option sounds more enjoyable to you. Race day is meant to be the payoff for months of hard work, and the day before it should feel like an exciting part of that.
Check out Runna's Events Page to see if there's an upcoming shakeout run near you. These are hosted occasionally rather than for every race, so they tend to pop up mainly around big-name events.