Buzz
Encouraging cheers can truly lift a runner’s spirits, but it’s the spectator who brought the perfect snack or shared a few motivating words at just the right moment that marathoners always remember. Here’s how to become that memorable support.
Choose Your Spot Wisely
Planning is key. A marathon stretches across 26.2 miles, and many races feature a half-marathon alongside it, covering 13.1 miles. However, the paths of the two may split, so check the race’s website to understand where each race is taking place and position yourself accordingly. As a rough guide:
5 Miles: Runners are feeling good and energized.
10 Miles: Half marathoners are starting to feel fatigued but are encouraged by the approaching finish. Full marathoners are feeling the strain, trying to push through it without dwelling on the distance remaining.
15 Miles: The going gets tough. Most runners have been at it for over two hours, facing cramps, hunger, and sore legs—but they’re still making progress.
20 Miles: For many, this is the hardest stretch. There’s a saying that divides a marathon into two halves: the first 20 miles and the final 6.2. Those crossing the 20-mile mark are either exhausted or soon will be, and feeling the desperation of reaching the end.
25 Miles: Almost there! Runners have faced many challenges, but they can see the finish line is just around the corner.
Elite marathoners can complete the race in just over two hours (for men) or about two and a half hours (for women). Runners who take 3+ hours are seasoned and strong; those finishing in 4+ hours tend to be recreational athletes. Runners who take 5+ hours are typically mixing walking with running, or started off with another group but found themselves struggling along the way.
With this knowledge in hand, you can decide where to position yourself and when. Given the event’s multi-hour nature, it may be best to find several locations and move between them. Think about who will pass by and how they might be feeling at that point in the race.
Distribute Snacks
Cheering and signs are fantastic—and we'll touch on those—but if you want to make a real impact, consider offering snacks or drinks that aren’t provided by the race organizers. These are particularly welcomed in the later stages of the race. Some suggestions include:
Juicy fruit slices, like oranges
Gummy worms or other soft candies that are easy to eat while running
Starchy foods, such as plain bagel pieces (this is the one occasion when it’s acceptable to cut them St. Louis-style)
Salty snacks, like pretzels or chips
Beer
Cold coffee (I haven’t personally seen this, but there’s a demand for it)
Sweet treats like cookies or cake balls—runners haven’t had anything delicious all day
Keep in mind that runners will be grabbing snacks with sweaty, uncoordinated hands and might not be concerned about cleanliness by mile 20. Plan to make the snacks easy to grab, and serve them in small portions—runners can always take more if they want.
Help Relieve the Heat
Marathons usually occur in spring or fall to avoid extreme heat. A typical race starts off cold, but as it progresses, the weather warms up. By mile 15 or 20, the sun could be blazing, and runners may be exhausted. If it’s a particularly hot day, consider offering some cooling relief to the participants:
If you live along the course, set up a sprinkler or even just stand with a garden hose and let runners pass through it.
This is especially fun for kids: bring a super soaker and create a sign encouraging runners to ask for a squirt of water.
Bring a cooler packed with something cold. Fla-vor-ice popsicles are inexpensive and can be easily cut in half with scissors.
Offer Encouragement
This option is low-cost but can be incredibly meaningful. There are many ways to motivate a runner and give them the strength to keep going. Not every runner will respond to your encouragement, but you will undoubtedly make a difference for someone.
High fives. Just stand on the sidewalk with your hand out. Honestly, I’ll even run across the street for a high five from a kid.
Get creative with your high fives, like with a sign that says “tap for a power boost” or wear a Mario costume and offer fist bumps.
Shout the name on the runners' bibs. Many marathons allow participants to add their name to the bib or they’ll write it on their shirt with a marker. Call them by name or describe them: “You’ve got this, pink shirt!”
Make funny signs, like genuinely amusing ones. I love signs that say things like “Most Boring Parade Ever” or “Seems like a lot of work for a free banana.” Humor may vary, but give it your best shot.
If someone seems to be struggling, consider offering a personal word of encouragement, like this:
