Supporters Training Programme

The marathon event of the year is approaching, and even if you’re not a marathoner, you can still be a part of the festivities. If you know somebody who is running, you can show your support by being an enthusiastic spectator or supporter.

Supporters are an important part of the race, as the things you yell have an impact on runners. Although the runners might not always respond, they can definitely hear you. Whether you are rooting for one particular runner, or just out watching the masses parade by for entertainment, it’s very important to be prepared for a long day and to scream the right things.

If you plan ahead, there is ample opportunity to cheer your runner on once, or even twice during the marathon, and still get to the finish point in time to meet them at the finish. Refer to the route maps on this website and also note down ideal spots and times to cheer on the runners (click here for more information)

Don't feel inhibited about shouting and cheering – many runners write their names on their vests so you can acknowledge them as they go past. An unexpected 'Go On, Dave!' will put a smile on the face of the most weary of plodders.

Here at SCMS we have provided a lot of training materials for the runners, since they are running for a few hours at least. We also do not take the amazing amount of effort required for cheering the runners lightly.

Waking up early, standing on your feet for hours at end, clapping, screaming and cheering for long durations, staying under the sun or the rain for unknown durations... All of it does not sound easy and its not. Thus we have worked with the experts and came out with a very special customised Supporters Training Programme to help you all.

All you have to do is to follow this easy 2 week training programme and cheering on race day will be a breeze.

Day 1 - 3: Base building.
Especially if you're starting from zero — i.e. you haven't done any real spectating since, say, your college years — it's important to start out slow.

MON: 5 minutes standing around; 5 minutes clapping; 5 minutes standing around
Posterboard sign drills — lift and lower a handmade sign 50 times; warm up
and cool down with 5 minutes easy cheering

TUE: 30 minutes spectating fartlek — freestyle blend of standing around, cheering,
clapping, and/or raising arms, as you feel.

WED: 40 mins standing around with a sign

Day 4 - 6: We'll add some "quality" workouts to the mix.

THU: 20 mins standing around; optional: sip coffee for duration

FRI: Cowbell repeats — ring a cowbell for 90 seconds, recover with 30 seconds easy "woo-hoo-ing" repeat 8
times ; warm up and cool down with 5 mins easy cheering

SAT: 20 mins standing around.
Street-crossing sprints — stand around for 5 mins on sidewalk; wait for break in traffic; sprint across to
opposite sidewalk; repeat 10 times

Day 7 - 9: Time spent cheering and standing around will peak.

SUN: 30 mins standing around with sign, plus intervals of screaming (e.g., "Go!", "Looking good!",
"Woo hoo!"), 10 x 30 seconds

MON: 12 cowbell repeats (see above)
40 mins standing around with sign

TUE: 15 mins easy cheering
60 mins standing around, interspersed with cheering and sign holding

Day 10 – 12 : It's taper time.
You'll drastically cut the quantity of your cheering and standing around, while maintaining quality.

Remember to get lots of rest, and drink plenty of fluids.
The day before your event, sip hot water with lemon and honey to really prepare those vocal cords.

WED: 15 mins easy standing around, Street-crossing sprints (see above)
THU: 20 mins standing around
FRI: 10 mins very easy standing around

END OF TRAINING PROGRAMME

SAT: Rest
SUN: Race day — stand up and cheer!

So there you have it – now you can go out and make a difference when watching a marathon this fall. Have fun, do some cheering, and appreciate the huge number of runners going by. They’ve worked hard to earn the honor of you cheering for them.

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Wondernig if the supporter training plan really works or not?
Follow some of the enthusiastic supporters who enrolled in the supporters training plan this year, in this 3 part video series.

Part 1

Part 2

Part 3 - Coming up soon.

To 2 December 2012

Supporters Training Programme

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