Training to Support Marathoners

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. (My family members usually come in far ahead of the final group.)

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 1950s include Gary, Ronald, Linda, and Patricia. In the 1960s 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 1980s 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.

©2022 Jane Kelly