Shakeout Run 101
WHAT: A shakeout run is a short easy run that is meant to help your legs feel better. A shakeout run is usually in the range of 1-3miles in distance. The pace is a comfortable jog or run.
WHERE: Anywhere is fine for a shakeout run. In general, I recommend a hard surface (like pavement as opposed to grass or soft trails) for shakeout runs because soft surfaces before races can make your legs feel a bit heavy. Obviously there are exceptions for this, like for people who mostly run trails and are getting ready for a trail race. And after a race or hard effort, soft surfaces can feel really nice and gentle on the legs.
Sometimes, when the weather is very poor outside, I have seen athletes do their shakeout run on a treadmill or even back and forth in the hallways of a hotel.
WHEN: The two most common scenarios for a shakeout runs are:
a) After a hard workout or race when your legs feel bad due to fatigue and exertion.
A shakeout run after a hard workout or race would be run several hours after the hard effort, so an afternoon or evening jog after a morning workout or race. If you had hard workout or race late in the day, the following day’s run would likely be a shakeout run: easy & short with the goal that your legs feel better at the end than at the start.
b) Before a hard workout or race when you want to make sure your legs aren’t stiff, make sure your legs feel fresh and loose for your upcoming big effort.
A shakeout run before a big workout or race would be done several hours before the race on the same day. In general, it would be a morning jog before an afternoon or evening race. If your race is first thing in the morning, you would not do a shakeout run.
Another time for shakeout run is on a day off. Some runners prefer a shakeout instead of a complete day off running because their legs feel stiff and junky following a complete day off. Of course, we need to make sure our training schedule has rest days, but a shakeout run is so short and easy that it’s fine to do instead of taking the day off completely.
Finally, a shakeout run is often useful after a long day of travel either sitting in the car on a road trip or a long flight.
WHY: As noted above, the purpose for shakeout runs is to make your legs feel better. The purpose is not to get extra work in or supplement milage. It’s important to remember the purpose for a shakeout run to avoid any possible temptation to run long or hard on your shakeout run.
WHO: Anyone can do a shakeout run if they want to. Feel free to try it out in one (or all) of the above “when” scenarios and see how you feel, if you notice it helps your legs feel better as is intended.
Generally I recommend shakeout runs for all runners after long travel, especially if the purpose of travel is to a race. Long periods of sitting make the legs stiff.
Generally I don’t recommend shakeout runs to runners with very low mileage because in this case 1-3miles is no longer a short easy effort but could be a significant training day. For these runners I would suggest a shakeout walk instead of a jog or run.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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