Spectators, you're part of the marathon too

Great spectators bring energy from start to finish, says Head Coach Ben Lucas. Here’s how to look after yourself while you cheer.

One thing people don't realise until they've done it... Watching a marathon makes for a long day.

You're walking between cheering points, standing for hours, carrying bags, chasing kids and trying to spot your runner in a sea of thousands of people. By the end of the day, you're pretty tired too. So, here are a few ways you can look after yourself:

Don’t forget the basics

It's easy to spend the whole day looking after someone else and forget to look after yourself. The better you feel, the better support you'll be able to give. Don’t forget to:

·       Wear comfortable shoes

·       Bring a water bottle

·       Pack a few snacks

Keep moving and stretching

It’s important to keep moving your muscles throughout the day. Nothing complicated. Just enough to stop your body tightening up. If you're standing around for a while, don't just lock your knees and wait. Try:

·       A few calf raises.

·       A handful of bodyweight squats.

·       Stretch your hip flexors

·       Roll your shoulders back every now and then.

Cheer loud and proud

And here's something I've seen time and time again. When a runner hears a familiar voice late in a marathon, it gives them an incredible lift. Sometimes it's exactly what they need to get through those final few kilometres.

So cheer loudly. Bring the energy. Smile. Your runner might only see you for a few seconds. But they'll remember it long after they’ve crossed the finish line

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