The race day guide for spectators

There are countless articles on what to do on race day. But what about those of us who attend marathons, mud runs and 5Ks as a viewer? There are some things to keep in mind if your role in the running scene is to bring on the cheer.

Go to the point that’s most mentally challenging. If your person is running a marathon, that might be around the 35K mark. If they are running a 5K, they might be struggling just after the halfway point. If you stand at the section that they find the hardest, you’ll give them a boost right when they need it. Plus, it breaks up the race for them. If they know you’re going to be there, they’ll think “Two more kilometres until I see my cheer team,” instead of “Nine kilometres until the race is done.”

Find a way to maximize the number of time your athlete sees you. If you’re in a city, maybe there’s a bus or subway you can hop on to travel to the next place you need to be. Maybe cycling is an option or maybe you’re a runner yourself and plan on running to different spots of the course. The more times they see you during their run, the better.

Hold a sign with an inside joke. While you could cheer them on and give the usual phrases of encouragement, an inside joke gives a different kind of push. Maybe it’s the laugh they need. Sometimes, great memories make for great race fuel.

Carry extra gels in case they finished theirs or lost some somehow. You can be their backup supply. Ask that person who is racing if there is anything they might need extra of. They can’t necessarily carry it because they’re running. You can.

Plan the post-race festivities so they don’t have to. They just ran a race. Anticipate that they might not be in the mood to party plan. They might not even know what kind of food they feel like eating. You know this runner well. You know if they’re likely to crave a post-race beer, a bowl of ravioli in rose sauce or just a night in with the gang.

Cheer them on early in the race so that you help them get that positive attitude in place early. They’ll start off feeling good and positive. Just be there and help get them pumped for what’s to come.

Wear comfortable shoes. Don’t forget about yourself. You need to be comfy on race day too. You’re going to be standing up all day and running around helping them get everything together. When that’s done, you’re going to be running around trying to spot them on the course. Running shoes are essential for the spectator too.

Pack extra food. For yourself and for the superstar of the day. It’s kind of an unwritten rule in running that you pack more calories than you need whether if it’s for a long trail run, to satisfy rumbling tummies after a gym session, or, for race day. Someone will devour those extra snacks.

Remember how important it is that you showed up because even if it seems like you’re just one face of several, you’re not. It’s so important to have support and the runner will be looking for your face in the crowd. That’s true if it’s the first race you’ve shown up to or the 40th. Remember this if there’s ever a moment where you feel bored, overwhelmed by the crowds or if you’re thinking of other ways you could have spent your day. Thanks for your support!