What to Say to Someone Running a Marathon (and Support Training!)

Thank you for even asking what to say to a runner before a race or how to cheer on a marathon runner. Genuinely we couldn’t do all the miles without the support of those around us.

Even when another dark o’clock session has commenced and while you shake your head wearily thinking simultaneously what a nut job and I wish I had that drive, we appreciate all that you do to allow us that time.

You may not always understand our commitment to early morning wake up calls on the weekends, our post run need for time in the bath with ice or epsom salt, our insistence to eat clean until post race when anything goes…

BUT every tiny bit of support you provide a million percent will deepen our bond in ways you may never expect.
You see running isn’t just something we do, it becomes part of us.

What to Say to Someone Running a Marathon

Let’s dive right in with some ideas that will help you cheer on marathon runners, without incurring their frustrating glances. Let’s start with please NEVER SAY: “You’re almost there”, unless we are literally steps from the finish.

Remember that you don’t know what someone is going through or what their particular training plan has been. For some runners they are intentionally walking to stay strong, some might be having a rough patch, some might be dealing with an injury.

So your goal is simply to provide encouragement that says “I see you, I know this is hard, you’re awesome.”

Instead some positive ways to keep us going:

Look for the name on their bib and yell “Go NAME” – we love hearing our name
Keep going, you got this.
You’re looking strong.
I’m proud of you!
This is what you trained for.
Head up, shoulders back, stay strong.
You’re over halfway! (make sure this is true before saying)
There’s a great downhill coming up (again make sure this is true)
Keep those arms pumping, you got this.
You are amazing!

How to Cheer for a Runner

Of course you can NEVER go wrong by holding one of these funny marathon signs.

In fact, you could grab a sign and ring a cowbell to get away from being worried about saying the wrong thing.

Try to let them know in advance where you’ll be on the course, so they can be excited to see you (seriously it’s a huge motivation boost)
Carry a big balloon or wear a bright shirt so we can spot you
Track the runner so you have a better idea of when they’ll be coming by your spot
Bring snacks, a chair, music and friends. Make the day fun for you too!
Or run around to different spots! I’ve done this on many courses, so I get in a workout and see my runners multiple times.

Let Your Runner Guide You

But when the runner you know personally approaches, a few words of encouragement can go a LONG way.

Ask your runner in advance what types of words excite them
They may want you to give them an intense get going or a loving “you rock”
Take a cue from their posture when they approach. If they are dragging, then a more low key “It’s ok, rough patches pass. I love you and you got this.” Might be what they need.
If they fully stop and are injured, now you need to talk them through it. Will continuing on make things worse? If so, you need to find ways to gently remind them that there are more races and it’s not a failure to stop.

So once you’re on board for our crazy shenanigans, let’s talk about what you can do to help us get there happier and healthier.

Ideas For Supporting Your Runner During Training

We’ve talked about how to be a great race spectator and even given you creative and funny race sign ideas for the day of, but that only accounts for 1% of time running!

What about all the weekends spent putting in long runs and babying sore muscles?

The early mornings and late nights your runners spends trying to balance all their daily life must do’s with a training schedule?
The nerves as we wonder if all those miles will really pay off?

I posed the question on Facebook and was truly amazed at some of the great ways your friends and family are already supporting you….and of course the many folks who said “I WISH someone would do that for me”. (Take notes friends!)

If you’d like to send someone a little hint about how to help you {besides gift ideas} or get inspired to better support someone in your life, check out the ways these amazing people support their runners whether they are training for a first 5K or a 100th race, it all matters.

support a runner

# 1 Make The Little Things Count

Sometimes all the support your runner needs are simple words of encouragement – a quick, uplifting text or phone call, or just letting them know you’re there and you are listening – it may not take much for them to realize how proud you are.

That extra second to listen and cheer them on with just a few encouraging words motivates them to keep running.

#2 Listen To Us

They listen with intent. Even when they aren’t a runner or have any advice. Sometimes you just need to get or fears or frustrations out so you can move forward. – Stefanie Munos

How can a non-runner support someone in training? 14 ideas #Fitfluential #runchat Share on X

#3 Sending Virtual Messages

Sending me voice recordings of them cheering me on for race day. I added them to my playlist so at random times one would come on. Virtual cheering! – Carolyn B
Long runs: My friends have been texting me on my last few long runs cheering me on. And I read the texts and text back when I am on my walk breaks. Helps ALOT! – Jodi Tivey
My husband fully supports my running. He sends me texts the morning of my races, if he isn’t there with me. He stays with the kids so I can get my runs in. He buys me fantastic run gear that I wouldn’t buy myself and encourages girls’ weekend racecations! – Angela Solbak

Show How Much You Care

Go the extra mile and really show how much you support your runner by really letting them know how proud you are. Ice baths, post-race massages, food! Whatever it takes to encourage your runner, do it.

Those small gestures are the ones that will encourage your runner to cross the finish line.

#4 Know their training schedule

He came home with a giant 4 feet x 4 feet plotted/printed calendar for he and I to keep track of our training for my first marathon and hung it on our living room wall. On days I would forget to fill in my runs, he did it for me and on weeks I hit my mileage goals he gave me a smiley face! – Rebecca Kelley
My boyfriend runs the first few miles of my marathon training long runs with me and then meets up with me for the last few miles, too. He’ll bring me water and anything else I need for the last few miles and he also makes me breakfast while I’m out running so we can eat right after I’m finished, AND he’ll wait to eat with me. – Katie Rosenbrock

#5 Care Packages

My best friend will make all of us who are running the best running themed sugar cookies before a big race. – Whitney Blankenship
My husband always goes and picks up a few backs of ice when I’m on a long run so it’s ready for an ice bath when I get home. – Danille Nardi

Support a runner

#6 Lend A Hand

Literally! It may seem silly but taking over the kids morning routine, or having dinner ready at night, is a great way to alleviate stress on your partner and it shows them that you care and that you understand how important this is.

It may not seem like much to you, but to them that extra time to focus on their run without any distractions is crucial for your runner.

Hubby, mom, or mother-in-law hanging with our kids every Saturday morning since January so I can do a long run!! — Kristen Myers
Twice a week, when I have an evening run after work, my husband works on homework with my son, makes him dinner, and does the dishes. On my weekend long runs, he makes my son breakfast and plays X-Box with him for “quality time” together. I think they really enjoy that my runs are getting longer and longer! LOL – Lisa Subia Ellison

Take over in the kitchen

I am an early morning working out person. My husband makes sure when I am showered my breakfast and tea are ready to go so I can get to work on time. Great help with trying to balance everything. — Mo Faller
Making me dinner on long run days so when I got home,it was ready and I didn’t have to stress about it. Encouraging me and believing in me. – Sherilyn Peabody

#7 Massages

Leg and foot massages. And an extraordinary amount of verbal praise. He goes on and on about how proud and in awe he is of me. — Mary Annette
Leg massages!! Way better than a foam roller. — Lori DeJarnatt

What do you wish your family and friends knew about supporting your running habit?

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