Meredith’s Training Diaries: How to Be the Most Supportive Spectator at a Marathon

Welcome to Training Diaries, a new Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will cover all the ups, downs, and hill repeats on my journey to the biggest marathon in the world. Leading up to race day on Sunday, Nov. 5, I’ll go over proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long run logic, and just generally reflect on what it takes to cross a marathon finish line. I’m guided by a mantra both corny and true: A marathon is actually hundreds of miles; race day just happens to be the last 26 or so.

The marathon is two days away. I am dealing with what most medical professionals refer to as “the zoomies.” For all my fellow anxiety-prone, control-freak marathon runners, the days leading up to the race are much more challenging than race itself.

One of the ways I’ve been redirecting my pre-race nerves has been virtually perusing the course. I’m doing this not just for myself, but to tell my fans friends and family where and how they can watch the race. Since New York is my home, I’m lucky enough to have people supporting me all throughout the race. As an experienced runner and spectator, I know that marathon-watching is a sport of its own. Some people park themselves at one spot and tailgate the race like it’s a football game; others will strategically drive around and find their runner at critical points along the course.

For this post, I’m speaking not to runners, but to marathon supporters. Without your patience, we runners would never make it to the starting line. Now, there’s one final 26.2-mile push for all of us. Here’s how you can make the most of the marathon as a spectator, both for yourself and for the runner in your life.

How to be the ultimate marathon spectator

GPS tracking

Major races like New York or Boston will have a marathon-specific app where you can track your runner by putting in their bib number. Additionally, have your runner share their location with you, but don’t expect GPS to be entirely accurate.

Discuss expectations

Your runner will most likely not be texting throughout the race. Before the race starts, discuss their start time and estimated 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 bonk, need some unexpected bathroom breaks, or what have you. Mile-by-mile estimates can be wildly inaccurate for such a long distance race.

Another expectation to go over is what type of interaction you’ll have along the course. Is your runner expecting you to deliver a banana and some Gatorade? Are you expecting them to stop and chat for a minute? Or will they be too focused on their pace to stop for more than a quick pat on the back? Talk with your runner so everyone is on the same page.

One of my most savvy, overlooked hacks: Try to decide ahead of time if you will be on your runner’s left or right. Some races have so many participants (like New York) that there will be no feasible way for your runner to cut across traffic and receive their much-needed high-five from you.

Hit your runner’s critical miles

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

Miles 1-3: Adrenaline is pumping. You’re overly conscious of the fact that you’re not just running, you’re racing. Support isn’t really necessary for runners at this point, but it’s an exciting place to situate yourself as a fan.

Miles 4-6: Runners are settling in at this point. They likely won’t want to stop and chat, but this is a fun point to wave and say hi! Especially for those who will have been running for about an hour at this point, a friendly face can help give them the boost to keep going for another 20 freakin’ miles.

Miles 7-10: Spirits are still high, but depending on the route, this could be a much less populated spot where your support matters a lot more.

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

Miles 13-16: A marathon doesn’t feel like running a half marathon twice. Instead, it feels like running a half, and then thirteen more miles that all get exponentially harder. This is a key point to give your runner a boost while the gravity of how much work they have left starts to weigh on them.

Miles 17-20: Perhaps it has to do with course design, but this stretch has always been a place I’ve seen the littlest support when runners need it most. If you want to be the hipster of marathon watching, this is the hippest spot that no one is talking about.

Miles 20-23: We’re officially in the danger zone. This is a point where runners might start to hit the notorious “wall,” in which it feels like their legs stop listening to their brain. Fuel, water, and emotional support could make the difference in whether or not a runner finishes the race from this point.

Miles 23-26: All the above applies, but at least now when you say, “You’re almost there!” you can actually mean it. It’s shocking how much a simple “Thanks for not giving up!” or “You’re doing great!” can re-energize someone hitting the wall. One of the most formative cheers I ever received was an extremely earnest, “You’re 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 snag a spot at the end, you’ll never forget your runner’s face as they cross the finish line.

What to expect when you’re spectating

Here’s everything else you might need to know about being the ultimate marathon spectator:

• Make signs with the runner’s name on them. Personalized signs can give the runner a morale boost when they need it most. Get creative and funny with your poster slogans!

• Ring cowbells, noisemakers, or blast music. The sound will energize runners and make your cheering section stand out. Just be mindful of runners who may prefer less noise.

• Dress in costumes or matching outfits. Spectators in fun coordinated groups or outfits are always appreciated by runners.

• Find spots to cheer near mile markers. Look at the mile marks above and decide on key moments when runners need extra motivation. Focus your energy near these landmarks.

• Give high fives, fist bumps, and waves. Gestures of support can pick a runner’s mood up instantly. Just make sure to keep your hands out so runners can easily tap them.

• Call runners by their name or bib number. Recognizing runners personally helps them feel your support. Check race bibs for names as runners approach.

• Offer small food items if permitted by the race. Be sure to check rules first, but items like orange slices, water, and energy gels may be allowed at certain points.

• Keep encouraging words short and positive. Focused phrases like “You’ve got this!” and “Keep going!” are more effective than long cheers.

• Respect runners’ pace and space. Don’t block runners or run alongside them. Give them room to concentrate.

If someone in your family has been training for a marathon the past few months, you’ve made a major sacrifice by supporting them all this way. If they haven’t thanked you for that, I’m doing it for them now. Thank you for listening to all the painstaking retellings of long runs, complaints of what new body part is aching, and pre-race ramblings about all the little things that could go wrong. Race day is nearly here, and I say you carbo-load in solidarity. You’ve more than earned it.