Meredith’s Training Diaries: How to Give Your Best Marathon Support

Welcome to Training Diaries, a new Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5th, I’ll talk about proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just some thoughts on what it takes to cross the marathon finish line. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.

There are two days left until the marathon. I deal with what most medical professionals call “zoomies.” For all my fellow anxiety-prone, control-freak marathon runners, the days leading up to the race are much more challenging than the race itself.

One way to redirect my pre-race nerves was to view the course virtually . I’m doing this not only for myself, but also to tell my fans , friends and family where and how they can watch the race. Since New York is my home, I was lucky to have people supporting me throughout the race. As an experienced runner and spectator, I know that watching a marathon is its own sport. Some people park in one spot and close out the race as if it were a football game; others will strategically circle the area and find their runner at critical points along the route.

In this post I’m not talking to runners, but to marathon supporters. Without your patience, we runners would never have made it to the starting line. Now we all face the final push of 26.2 miles. Here’s how you can get the most out of the marathon as a spectator, both for yourself and the runner in your life.

How to become the best marathon spectator

GPS tracking

Major races like New York or Boston will have a dedicated marathon app where you can track your runner by entering their bib number. Also, ask the runner to share their location with you, but don’t expect the GPS to be completely accurate.

Discuss expectations

Chances are your runner won’t text throughout the entire race. Before the race begins, discuss your start time and expected pace. Flexibility is key here, especially if this is their first race. You don’t know if they’ll accidentally start the race too fast and then freak out, need an unexpected bathroom break, or something like that. Mileage estimates can be wildly inaccurate for such a long distance race.

Another expectation to discuss is the type of interaction you will have throughout the course. Does your runner expect you to deliver a banana and some Gatorade? Do you expect them to stop and chat for a minute? Or will they be too focused on their pace to stop just for a quick pat on the back? Talk to your runner so everyone is on the same page.

One of my sneakiest but most overlooked tricks: try to decide in advance whether you will be to the left or right of the runner. Some races (like New York City) have so many competitors that your runner won’t have a chance to cross the road and get a much-needed high five from you.

Cover your runner’s critical miles

If you’re deciding where your runner might need you most, here’s my personal description of what it’s like to see a loved one on a mile-by-mile route:

Miles 1–3: Adrenaline is pumping. You are all too aware of the fact that you are not just running, you are racing . At the moment, support is not so necessary for runners, but this is a great opportunity to show yourself as a fan.

Miles 4–6: Runners are already adjusting to this point. They probably won’t want to stop and chat, but it’s a fun time to wave and say hello! Especially for those who will have been running for about an hour at this point, a friendly face can help them get another 20 damn miles.

Miles 7-10: Spirits are still good, but depending on the route, this may be a much less populated area where your support will make a much greater difference.

Miles 10–13: Whenever someone yells “You’re halfway there!” all I hear is “ Are you only halfway there?!” “Naturally, 13.1 miles is a critical point when runners need support. As a spectator, this is where you’ll start to see the smiles of the first half of the race start to turn into grimaces.

13-16 miles: A marathon is not the same as running a half marathon twice. Instead, it feels like you have to run half and then thirteen more miles, and it all gets exponentially harder. This is a key point that will help your runner gain momentum while the gravity of how much work he has left begins to weigh on him.

Miles 17-20: It may have to do with the course design, but this section is where I’ve always seen the least amount of support when runners need it most. If you want to be a marathon-watching hipster, this is the hippest place no one is talking about.

Miles 20-23: We’re officially in the danger zone. This is the point where runners can start to hit the proverbial “wall,” where their legs seem to stop listening to their brain. Fuel, water and emotional support can play a decisive role in whether a runner completes the race from here on out.

Miles 23-26: All of the above applies, but at least now that you’re saying, “You’re almost there!” you may actually mean it. It’s amazing how simple a simple “Thank you for not giving up!” or “You’re doing great!” can energize someone hitting a wall. One of the most inspiring greetings I have ever received was an extremely sincere: “You are about to finish a marathon! around mile 23. Such a simple truth was exactly what I needed to keep going. And of course, if you’re lucky enough to place at the end, you’ll never forget your runner’s face when they cross the finish line.

What to Expect When You Watch

Here’s everything you might need to know to become the greatest marathon spectator:

• Make signs with the runner’s name. Personalized signs can boost a runner’s morale when they need it most. Get creative with your poster slogans!
• Ring bells, noisemakers, or blast music. The sound will energize runners and highlight your cheer section. Just keep in mind runners who prefer less noise.
• Dress in suits or matching outfits. Spectators in fun, well-coordinated groups or costumes are always appreciated by runners.
• Find places to cheer near mile markers. Look at the mile markers above and identify key moments when runners need extra motivation. Focus your energy around these attractions.
• High five, fist bump and wave. Gestures of support can instantly lift a runner’s spirits. Just keep your arms extended so runners can touch them easily.
• Identify the runners by name or bib number. Recognizing runners personally helps them feel supported. As runners approach, check the bib numbers for names.
• Offer small food items if racially appropriate. Be sure to check the rules first, but items such as orange slices, water and energy gels may be allowed at certain times.
• Keep your encouraging words short and positive. Targeted phrases like “You’ve got this!” and “Keep going!” more effective than long applause.
• Respect the runners’ pace and space. Don’t block runners or run near them. Give them a chance to concentrate.

If anyone in your family has been training for a marathon for the past few months, you have made a big sacrifice by supporting them this entire time. If they haven’t thanked you for it yet, I’m doing it for them now. Thank you for listening to all the painstaking retellings of long runs, complaints about which new body part hurts, and pre-race chatter about all the little things that can go wrong. Race day is almost here and I’m telling you: carbs in solidarity. You more than deserve it.