Those of us who stay on the sidelines and offer
encouragement to the brave souls who actually choose to run 26.2 miles without
a wild animal at their heels also need to train. Support is not as easy as it
looks.
Below I list a dozen training suggestions for successful
observation of a marathon.
1) Get
a chair. Especially if you are there to support a specific runner, you’ll want
to bring some seating option. You will be doing a lot of waiting.
2) Get
in shape to walk. On marathon day, you’ll probably need to park a block or more
away and walk to the course. You may choose to stay in one spot or move along
the racecourse. If you relocate your chair, you’ll be making your way
to the course several times. Make sure you are in shape to walk those blocks.
3) Get
in shape to sit. You’ll also be doing a lot of sitting – waiting for the
runners at the start and, as the day goes on, waiting between runners. Don’t
put yourself in the position of not having sat that long in years. Be prepared.
Practice sitting. And, do not neglect the art of getting in and out of the
chair or that all-important skill, reaching. You may need to stretch to get
that beverage or a snack. NOTE: If you are providing sustenance to a runner,
you’ll have to extend your arms to offer a beverage. Some simple stretches and
weight training should get you in shape.
4) Find
a mentor. No one expects you to go it alone. Observers
from previous years are often happy to help. Ask about their greatest
challenges: positioning of beach chairs vis-à-vis the sun and wind; selection
of beverages and snacks; and, most importantly, the location of the public
restrooms along the course
5) Start
training early – you can’t do it all in the last few days. Training to watch a
marathon should be an ongoing effort.
6) Train
regularly. Set up a weekly schedule. You don’t need to train full-out every day
but do make sure you do some sitting every day. If you plan to stand up to
cheer or to dispense refreshments, practice getting out of your chair: three
times, three reps, three days a week. If possible, use the actual chair you
will take to the course. Also, train in the clothes you will wear to the
marathon. On race day, you’ll be glad you did.
7) Don’t
include a full marathon-length sit in your initial regimen. Start with
something shorter. Interval sits such as a 5K or 10K observation can prepare
you for the big day. Keep in mind that a lot of people are at the finish line
cheering on those who finish the marathon in less than 2 1/2 half hours. It’s
the people who come in at the five-hour mark who need the most encouragement. I
always like to be there for the final runners.
8) Lighten
up on training the week before the big race. You’ll need your energy for race
day. You might want to get a massage a few days before just to make sure your
muscles are up to the challenge.
9) Watch
the weather report. A lot of the decisions you’ll be making in the days before
the race are weather-related. Prepare for any eventuality. The weather can be
mercurial. Dress in layers. Remember the weather affects more than your choice
of clothing. In warm weather you’ll want a sports drink. If the temperature
drops, consider bringing warm beverages and hot snacks. Clothes with big
pockets allow you to stash extra clothes and snacks so you can keep your hands
free for cheering and waving.
10) Check
out the route in advance. Are you going to stay in one spot or move along with
your runner? Keep in mind the position of the sun on bright day. If you’ve
checked the weather, you can put the
wind at your back. Look for a flat spot so to avoid the danger of a wobbling
beach chair. Calculate your time to the next spot. Do all this in advance so
you don’t waste precious minutes on race day.
11) Prepare
a script of encouraging terms. “Way to go.” “Lookin’ strong.” “Doing great.” (Even
those in show biz should avoid the popular “break a leg” salutation in this
circumstance.) Create a list of names. It doesn’t matter if you recognize any
of the runners. There will be runners of all ages. Try to gauge the age of
those that need encouragement. Common names for those born in the 1950’s
include Gary, Ronald, Linda, and Patricia. In the 1960’s many parents went with
Mary, Karen, Susan, Robert, Mark and William. In the 1970s? Amy, Melissa, Jason, Brian, Jeffrey, and
Kevin dominated. Popular names in the 1980’s included Joshua, Daniel, Justin,
Matthew, Jessica, Ashley, Melissa, and Amanda. Even those born in the 1990s
might need encouragement. So offer a shout-out to Jacob, Tyler, Samantha and Amber. If you aren’t good at judging names, remember Jennifer
and Michael, Christopher, David, and James are perennials. Shout these names
and it’s likely you’ll provide someone with the encouragement they need.
12) Visualize
race day. See yourself along the course. Equipped with supplies for any
contingency. Pacing yourself throughout the day. Staying mentally strong. Listening to what your body is telling you. You’ve
done the work. You can expect a successful marathon experience.
If supporting a specific runner, keep your eyes on the approaching runners. You'll need to be out of that chair like a shot. You'll see why training is so important. I learned the hard way.
Good luck. You've got this.