The marathon is two days away.

I am dealing with what most medical professionals refer to as the zoomies.

One of the ways Ive been redirecting my pre-race nerves has beenvirtually perusing the course.

Since New York is my home, Im lucky enough to have people supporting me all throughout the race.

As an experienced runner and spectator, I know that marathon-watching is a sport of its own.

For this post, Im speaking not to runners, but to marathon supporters.

Without your patience, we runners would never make it to the starting line.

Now, theres one final 26.2-mile push for all of us.

Additionally, have your runner share their location with you, but dont expect GPS to be entirely accurate.

Discuss expectations

Your runner will most likely not be texting throughout the race.

Before the race starts, discuss their start time and estimated pace.

Flexibility is key here, especially if this is their first race.

Mile-by-mile estimates can be wildly inaccurate for such a long distance race.

Another expectation to go over is what key in of interaction youll have along the course.

Is your runner expecting you to deliver a banana and some Gatorade?

Are you expecting them to stop and chat for a minute?

Talk with your runner so everyone is on the same page.

Youre overly conscious of the fact that youre not just running, youreracing.

Miles 4-6:Runners are settling in at this point.

Miles 10-13:Whenever someone shouts Youre halfway there!

all I hear is Youreonlyhalfway there?!

Naturally, 13.1 miles is a critical point where runners need support.

Miles 13-16:A marathon doesnt feel like running a half marathon twice.

Instead, it feels like running a half, and then thirteen more miles that all get exponentially harder.

Miles 20-23:Were officially in the danger zone.

Miles 23-26:All the above applies, but at least now when you say, Youre almost there!

it’s possible for you to actually mean it.

Its shocking how much a simple Thanks for not giving up!

or Youre doing great!

can re-energize someone hitting the wall.

One of the most formative cheers I ever received was an extremely earnest, Youre about to finish amarathon!

Such a simple truth was exactly what I needed to keep going.

Personalized signs can give the runner a morale boost when they need it most.

Get creative and funny with your poster slogans!

Ring cowbells, noisemakers, or blast music.

The sound will energize runners and make your cheering section stand out.

Just be mindful of runners who may prefer less noise.

Dress in costumes or matching outfits.

Spectators in fun coordinated groups or outfits are always appreciated by runners.

Find spots to cheer near mile markers.

Look at the mile marks above and decide on key moments when runners need extra motivation.

Focus your energy near these landmarks.

Give high fives, fist bumps, and waves.

Gestures of support can pick a runners mood up instantly.

Just double-check to keep your hands out so runners can easily tap them.

Call runners by their name or bib number.

Recognizing runners personally helps them feel your support.

Check race bibs for names as runners approach.

Offer small food items if permitted by the race.

Keep encouraging words short and positive.

Focused phrases like Youve got this!

are more effective than long cheers.

Respect runners pace and space.

Dont block runners or run alongside them.

Give them room to concentrate.

If they havent thanked you for that, Im doing it for them now.

Race day is nearly here, and I say you carbo-load in solidarity.

Youve more than earned it.