How to support someone running a marathon: the spectator guide, in person or from afar
Where to stand, how they'll spot you, what to say, what to bring and how to cheer remotely: the complete guide to supporting a marathon runner, with a kilometre-by-kilometre plan.
To support someone running a marathon, plan three things: where you'll stand (two or three spots on the course, including one after kilometre 30), how they'll spot you (a bright colour, a sign, which side of the road agreed in advance) and what you'll say (their name, something short and positive). If you can't be there, you can track their race live and send voice messages they hear in their headphones. Here's the complete supporter guide for before, during and after the race.
How do you support someone training for a marathon?
Support starts long before race day. Marathon training often lasts several months, with weekend long runs and plenty of fatigue. What helps most during that time:
- Respect the long runs and early nights without making a fuss.
- Ask how their session went, and listen to the answer.
- Join a long run on a bike once, or meet them at the end with a drink.
- Don't compare their time with a colleague's or a champion's.
In the final week they'll be nervous and sometimes irritable. That's normal: less training, more doubts. Help them lay out their kit the night before and let them sleep.
Where should you stand to cheer on a marathon runner?
Look at the official course map and find places you can reach easily on foot or by public transport without crossing the course. For a marathon, two or three spots are usually enough:
- Between kilometres 10 and 15: they're still fresh, they'll see you and it gets them going.
- Around halfway: a good checkpoint to see if they're holding their pace.
- Between kilometres 30 and 35: where many runners hit the wall, and where crowds often thin out. This is the spot that matters most.
- In the final kilometre or at the finish: only if you can get there without missing the previous spot.
Tell them in advance which side of the road you'll be on. A tired runner doesn't scan the crowd, they look straight ahead.
How will your runner spot you?
Wear a bright colour or carry something very visible: a balloon, a flag, a sign with their name in big letters. Stand just after an aid station or a bend, where runners slow down and look around, rather than in the middle of a dense crowd. And shout their name before they reach you, not once they've gone past.
To know when they'll come through, ask for their target pace and start time, then follow them on the race app. Our guide on how to track a runner during a race covers the apps and tricks for not missing them, and our pace calculator helps you estimate their passing times.
What should you say to a marathon runner?
Short, positive, personal. Their name works better than any slogan. A few lines that land:
- "Go [name], you look amazing!"
- "You're right on pace, keep it going."
- "I'm so proud of you."
- "See you at the finish."
And a few to avoid: "Almost there" at kilometre 25, "You look tired", or any comment on their pace if they're struggling. For dozens of examples sorted by stage of the race, see our encouragement messages for runners.
What to bring as a marathon spectator
- A charged phone and a power bank to follow the race.
- Warm layers and a windproof jacket: you'll be standing for hours.
- Something to stand out: a bright colour, a sign, a flag.
- Water and a snack for yourself.
- For the runner at the finish: a warm jacket, a drink, something salty, maybe comfortable shoes.
- The course map, access points and a meeting point for after the finish.
Don't hand them food or drink on the course unless you've agreed it beforehand: on race day, nothing new.
How do you cheer on a runner remotely?
If you can't be there in person, you can still be with them. Track their race on the official app and send messages they'll actually hear. A text or WhatsApp they'll only read after the finish. A voice message played in their headphones at the right kilometre, they hear while they're running.
That's what Cobbr is for. The runner sets up their race in the app and sends you a link: you record your message in your browser, with nothing to install, and choose the kilometre where it plays. If they switch on live messages, you also see their progress and can send a voice note when you sense they need it. To compare it with similar apps, read our voice messages for marathon runners comparison.
A kilometre-by-kilometre support plan
A simple marathon plan, whether you're on the course or at home:
- Start: a message to calm them down and remind them to start steady.
- Km 10: a first check-in, in person or by voice note, to say they're on track.
- Halfway (km 21): "Half done, you've got this."
- Km 30 to 35: where you need to be there, in person or in their ears. Several messages from different people work really well here.
- Km 40: "Two kilometres left, give it everything."
- Finish: be there, or send a message they'll listen to while collecting their medal.
If your runner is going without anyone on the course, share our tips on running a marathon alone too.
After the race: what helps
At the finish they'll be cold, hungry and maybe struggling to walk. Hand over the jacket before the congratulations, then let them tell you about their race. Don't ask for their time straight away if they don't mention it. That evening and in the days after, they'll enjoy replaying the messages they received during the race: with Cobbr, they stay in the app. For an example of supporter planning on a real course, see our Dublin Marathon guide, and to find out more about the app, visit the Cobbr home page.
FAQ
How do you support someone running a marathon?
Stand at two or three points on the course, including one between kilometres 30 and 35, tell them in advance where you'll be, and shout their name with something short and positive. From a distance, send voice messages they'll hear during the race.
Where is the best place to watch a marathon runner?
Between kilometres 30 and 35: that's where they need support most and crowds are often thinner. Standing just after an aid station or a bend makes you easier to spot.
Can you see a runner more than once during a marathon?
Yes, if you plan your moves in advance with the course map and public transport. On many city courses, two or three spots are realistic.
What shouldn't you say to a marathon runner?
Avoid "almost there" too early, "you look tired" and comments on their pace. Stick to their name and simple encouragement.
How can I cheer on a runner if I can't be there?
Track their race on the official app and send voice messages with an app like Cobbr: they play at a chosen kilometre or live, in the runner's headphones.
Cover photo: Shixart1985 / Wikimedia Commons, licence CC BY 2.0.
