Fifteen years ago, I decided to finally go for my goal of running a half marathon. I trained for months following Hal Higdon’s program, purchased a SPIbelt and a few GU energy gels, and assumed I was good to go!
What I failed to plan for was how my husband would fit into the big day.
He had cheered me on as I increased my mileage and attended pre-race events. But neither of us had ever ran or even attended a race before, so we had no idea how to support someone running a marathon.
He dropped me off as close as he could to the starting line, leaving me to stretch and line up my playlist on my iPod Touch. (Hello, 2009!)
I wasn’t sure where my husband went, possibly to park somewhere near the finish line so he could be there when I crossed it?! I didn’t know what he should do and so…never told him.
But as the race started, I quickly realized just how many friends and family members stayed at the race. They lined the starting line with cheers, balloons, and homemade posters. What a great idea! I thought to myself.
But that wasn’t all!
Those same supporters kept showing up throughout the race…the same people, the same matching shirts or wacky outfits, the same funny posters keeping me laughing every 2-3 miles. Walking, riding scooters, or pushing strollers, they were cutting across back streets, following the course map to another mile marker, then another.
I figured my husband wouldn’t know to follow the course but assumed he’d be waiting at the finish line. I imagined how I would tear up when our eyes met, me just a few feet away from accomplishing a goal I had dreamed of for years.
But (insert trombone slide) it turned out, my husband also had no idea how race day usually went down.
He assumed the race was just for runners, parked at a nearby Walmart, and watched my progress on the marathon’s tracking app. When it looked like I was nearly done, he drove back to the race and texted me from the car to tell me he couldn’t find parking, but would keep circling the street until I could find him and jump in.
Crossing the finish line was still incredible; I felt relieved and elated and exhausted all at once. I still cried happy tears.
But I felt a teensy bit bummed that my husband wasn’t there to witness my big moment. And my husband felt super duper bummed to learn how races actually worked and realize he could have done more to make it extra special.
Lucky for us, we learned and did things a lot differently the next big race. And lucky for you, I’m writing down exactly how to support someone running a marathon so that whether you’re a runner or a supporter, you’re able to rock the big day!
Understanding the Marathon Experience
Training for and running a marathon (or any big race) is a huge challenge! It takes lots of hard work but is incredibly rewarding.
What Marathon Running Entails
Marathon running requires months of training. Most training schedules will have you running at least five days a week, increasing your mileage week over week until you run 20 miles your final week of marathon training or 10 miles your final week of half marathon training.
During this time, you’ll want to eat plenty of healthy foods to fuel your runs. You’ll also want to ensure you’re getting the rest days and sleep you need to help your body recover and avoid injuries.
You might also dive into the world of running, learning more about the best running shoes, energy gels, supplements, and fun accessories. Joining other runners, both in person and online, made my training more enjoyable and interesting than it would have been as a solo endeavor.
Key Challenges for a Marathon Runner
But it’s not all fun and games! Running a marathon poses lots of challenges to your body and mind.
Physically, you could encounter:
- Sore muscles and tired legs
- Stress fractures or other injuries
- Recurring blisters
- Chronic fatigue
Mentally, you’ll doubt yourself, beat yourself up over slow progress, and have to fight to get back on the horse after missing a few days of training.
I found marathon training to be a huge metaphor for facing life’s trials and challenges. In fact, I often refer back to the mental scripts I developed during half marathon training to get me through the challenges I face today.
Weather can also pose a threat.
While it’s important to do the majority of your training outside (an outdoor course poses very different challenges than a treadmill or even indoor track), it might be hot, cold, rainy, or snowy. You’ll want to make a plan for those less-than-ideal training days and for any inclement weather on race day.
Time is also a huge factor! Marathon training demands hours every week, especially if you’re a slower runner like I am.
At the start of every week, schedule the days/times you’ll train into your calendar. This will increase the likelihood of completing your training, and help you to balance it with your work and family commitments.
Pre-Race Preparation
I know, I know…you’re here to learn how to support someone running a marathon, not run it yourself, right? But now that you know the challenges your friend will face during training, you can figure out where your support fits into it!
Supporting a marathon runner goes beyond race day cheering! You can play a crucial role in their success by helping with training, nutrition, and gear in the weeks and months leading up to their big day.
Assisting with Training Schedules
You can be a huge help by joining your marathon runner on training runs. Offer to bike, scooter, or run alongside them for part of a long run.
This provides both company and safety, especially on early morning or evening routes. There were many times during my training that a late-night run fit my schedule best but I didn’t feel comfortable running alone in the dark.
Help them stick to their schedule by setting reminders or planning activities around their training. You might even create a shared calendar to track their progress!
You can also provide navigation support by finding new routes.
Research safe, well-lit paths with water fountains or restrooms along the way. This helps take stress off your runner and lets them focus on their workout.
Navigating Nutrition and Hydration
Proper fueling is crucial to marathon success.
Help your runner plan and prep meals that support their training. Focus on balanced meals with lean proteins, complex carbs, and plenty of fruits and veggies.
You can also have fun testing different sports drinks and energy gels with them during long runs. Knowing what works best will help to maximize their performance and avoid any bad surprises on race day. (Imagine try to choke down GU for the first time mid-race!)
You’ll also want to remind them to stay hydrated throughout the day, not just during runs. Consider gifting them a new water bottle to show your support and encourage regular sipping!
Supplying the Right Gear
The right gear can make a big difference in both comfort and performance. Offer to join your marathoner when they shop for new running gear.
You can help them pick out:
- Comfortable, moisture-wicking clothes
- Well-fitting running shoes (and replace those bad boys every 400-500 miles!)
- Anti-chafe products for the long run
- A reliable GPS watch or running app
Consider surprising them with useful items like a foam roller for recovery or a running belt to carry their essentials during training.
Support on the Big Day
Although you can drop your marathon runner off at the starting line and wait in a parking lot for them to finish, staying on race day to cheer them on will make the entire experience more exciting and enjoyable for them!
Cheer Stations and Emotional Support
Set up cheer stations along the course. You might wear a supportive shirt with your runner’s name, a wacky outfit to make them smile, or a bright shirt or hat to help them spot you more easily in the crowd.
Hold up funny signs to make them smile. Or use short, encouraging phrases like “You’ve got this!” or “Looking strong!”
Consider offering their favorite quick snacks or drinks as they jog by (if permitted by the race!). A familiar face can help to boost their spirits during tough moments, especially when they’re coming with snacks to give them a physical boost as well!
Try to station yourself at critical points like at the top of a hill or mile 20, where runners often hit the “wall”. Your presence can give them the push they need to keep going.
And remember to cheer for other runners too! It creates a positive atmosphere that benefits everyone, from supported runners to solo runners, and even other supporters.
Knowing the Course Map and Logistics
Study the course map before race day, especially if you’re unfamiliar with the area. Unlike my husband and me, plan where you’ll meet after the big race and how you’ll get there.
Research road closures and parking options ahead of time. In some cases, public transport or an Uber might be your best bet to avoid traffic.
Note the locations of water stations and medical tents. Your marathon runner might need this info during or after the race.
Stay with them to help calm pre-race jitters until they have to move to the starting line, then stand at the start line to cheer for them. Plan to be at the finish line too, ready to celebrate their achievement!
Support Runners and Guide Assistance
If your runner has a vision impairment, you can take your support to the next level by being their guide runner!
Stay connected with a tether and provide verbal cues about the course. Describe upcoming turns, hills, or obstacles, and keep them informed about their pace and time.
For runners without disabilities, some races allow you to be a support runner for part of the course, joining them for a few miles to help boost their morale. Just be sure to check race rules about support runners, as some marathons have specific guidelines or restrictions.
Spectator Strategy
With a little planning and effort, you can boost your runner’s spirits and help them reach the finish line!
Effective Encouragement Points
Make a plan to see your runner at 3-4 points, with an early spot, a middle spot, and somewhere near the end. This gives them something to look forward to.
Pick spots along the course where your runner will need extra support. Uphill sections are some of the toughest to tackle, making cheering there extra effective.
Some areas are packed with supporters, while others are less crowded or even bare. Your cheers will mean more for your runner and others when fewer people are around.
The 18-20 mile mark is often the hardest stretch for marathoners, so ensure that at least one of your cheer stations is there to help lift their spirits.
Bring noisemakers or wear bright colors to help your runners spot you easily. Cowbells, pom-poms, or silly hats work great too, as long as they don’t scare or startle other runners.
Creating Persuasive Signs
Funny signs can give runners a much-needed laugh. I loved turning the bend of my last half marathon to see the girl with the “Worst parade ever!” sign show up again…or the guy whose sign said, “Your legs hurt because you’re kicking so much a**!”
Need some hilarious sign ideas? Check out this post!
You can also personalize signs for your runner, using their name or inside jokes to make them feel special in the crowd.
Whatever you write on your sign, be sure to keep words big and bold, using dark markers on light backgrounds for the best visibility. Runners should be able to read your sign quickly as they pass.
Utilizing Social Media Updates
You can also post updates about your runner on social media. This allows far-away friends and family to cheer too!
Share photos of your runner at different points (with their permission, of course) to build excitement and support. You can even live-stream parts of the race to offer a real-time view for those who can’t be there.
Use the race’s official hashtag to connect with other spectators and be sure to tag the runner in your posts. They’ll appreciate seeing the support after they finish.
Post-Marathon Recovery and Celebration
After crossing the finish line, your runner needs both care and celebration. Supporting them during this time ensures a smooth recovery and helps to create lasting memories of their achievement.
Organizing After-Race Care
Pack a bag with warm, dry clothes for them to change into after the race. Bring an electrolyte drink and their favorite carb-rich snacks to help replenish their energy.
It’s always a welcome surprise to show up with balloons or flowers but plan on carrying them for your runner if you do, since they’ll likely be focused on drinking, eating, and stretching.
Consider booking a massage or spa treatment to ease sore muscles. Many masseuses and sports therapists set up tents just past the finish line for this exact reason.
Remember to allow for extra time after the race. Your runner may need to rest, stretch, or use medical services before leaving.
Celebrating Together
Plan a fun celebration to honor your runner’s hard work.
Book a nice dinner at their favorite restaurant or throw a small party with friends and family. You could also surprise them with a relaxing day trip or weekend getaway to help them unwind.
Create a photo album or scrapbook of their training journey and race day. Or consider gifting them some marathon memorabilia like a framed race bib or finisher’s medal display.
And don’t forget to share in their excitement!
Ask about their race experience and listen to their stories. Your genuine interest and support mean a lot to your marathoner.
Now you know how to support someone running a marathon! Whether you take one of these tips or all of them, it will mean the world to your loved one to know you support and believe in them!
Go you!
P.S. Inspired to become a runner yourself? Download this FREE handy running schedule that starts you jogging just two minutes at a time! Get yours HERE!
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