Buzz
Running is a rewarding pursuit, but it can also be quite challenging. If you're not a runner yourself, you might not fully grasp the emotional rollercoaster your loved one experiences—from intense joy to soul-crushing monotony—or how their body takes a toll, like bruised toenails, anyone?
One thing is certain: they’re putting in the effort, and they’d likely appreciate some encouragement from home. So, here are some ideas shared by Reddit users in the r/running subreddit.
Hear them vent about it
The first rule of being part of a running club is that you never stop talking about it. The runner in your life is bound to have plenty to share—though many runners fear their partner will tire of the running chatter (so if they don’t initiate, feel free to ask).
If they’re heading out for a run or just returned from one, safe questions include “How many miles did you cover?” and “How are you feeling?” Then, sit back and let them share their stories about pace times, aching muscles, or anything else they want to discuss.
A number of runners and their partners mentioned that the key is simply showing genuine interest. Runners often worry that they’re being boring, but they truly value having someone listen to them regardless.
Give them space to rest
A runner who puts in a lot of miles is a runner who needs a lot of sleep. This usually means early bedtimes, especially if they rise early to run. As one Redditor highlights:
Hearing my husband’s words of encouragement instead of hearing “come on, just one more episode!” or similar requests for me to stay up with him means the world to me!!
Similarly, after a long or particularly challenging run, a runner might be wiped out. If they’re training for a marathon, they could spend all Saturday morning running and then need a nap in the afternoon. You'll earn major points if you're able to handle the kids or take care of other tasks so they can rest.
Take on the driving duties
Runners, like everyone else, need to get from place to place, but their legs are often sore. Several runners mentioned in the thread that they truly appreciate when their partner takes over driving duties, and this gesture means even more on race day:
She’s also my chauffeur to and from races. That way, I can fuel up on the way, and she’s there waiting for me at the finish line.
Taking over driving duties is especially appreciated on long run days. If the runner in your life needs to cover a specific section of their upcoming race course, or if they get tired of running in circles, they may really appreciate it if you drop them off at the start of their route so they can run back home (or to another car).
Understand the time commitment
One of the most important things several runners mentioned is that their partner simply accepts the time they spend away from home. For shorter runs, this could mean a few mornings or evenings a week where they need to squeeze in a half-hour run. Your support might look like being okay with a late dinner or taking care of some morning tasks while they’re out running.
For those training for longer races, the time commitment is even more significant. A marathoner might have weekend runs that last three hours or more, followed by a post-race nap. It’s tough to feel guilty about the time you’re taking; if your partner can reassure you that they’re fine with it and just want you to succeed, it’s a huge relief for a runner.
Offer to give massages
In addition to naps, runners value other forms of self-care. If you can prepare a relaxing bath for them, that’s fantastic; one Redditor shared that their partner even starts a fire in the fireplace on chilly winter days.
However, the most frequently mentioned favor in this category was massages. Pay attention to what your runner enjoys, but it’s common for them to appreciate foot and lower leg massages.
Surprise them with thoughtful gifts
Runners go through plenty of snacks and small gear. Keep track of what they like and stock up on their favorites. Some items to consider include:
Gels or other snacks they consume during runs
Preferred breakfasts or post-run meals
Socks, the good ones
Bodyglide
Electrolyte drinks, or their tablet or powder versions
Shoes
The shoes should match the type they already wear or be specific pairs they've tried on and expressed interest in. Runners can be quite particular about their footwear, and rightly so. However, they tend to go through a lot of shoes over time, so if you know they always run in Brooks Ghosts, keep an eye out for sales on that model.
Cheer them on throughout the race
Most runners enjoy having support at both the finish line and along the course. (There are exceptions, like those few who run for “me” time and wish to keep that solitude even on race day; don't surprise your runner at the finish line unless you're certain they'd welcome it.)
For a shorter race, such as a 5K, race day support means getting them to the starting line, ensuring they have everything they need, holding onto their jacket or wallet while they race, and cheering loudly as they make their way back to the finish line. Afterward, remember the tips on massages, driving duties, and naps.
For longer races, like marathons or half-marathons, plan ahead to find as many spots along the course as you can to support them. Using a bike or strategically hopping on subways can help you travel quickly between locations. You can track their pace and start time, or use a tracking app like Google Maps or Strava’s Beacon feature. If you can show up with a funny sign to make them laugh in the middle of their struggle, that’s even better.
