This Is What to Say to Someone Running a Marathon—because offering the right words can boost their spirit and keep them going strong.
Whether they’re a first-timer or a seasoned runner, encouragement matters.
In this guide, we’ll share motivating phrases, supportive messages, and tips to cheer on your favorite runner with heart and meaning.
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Why the Right Words Matter
A marathon is more than just a race—it’s a journey. Runners train for months, waking up early, pushing through pain, and often doing it alone. That’s why hearing the right words before or during the race can be the extra boost they need.
Think about it: if someone has worked this hard, the last thing they want to hear is something that feels like pressure or doubt.
What to Say:
- “You’ve trained hard—trust yourself!”
- “I’m proud of you, no matter your finish time.”
- “Enjoy every mile—you earned this.”
- “You’ve already done the hardest part: showing up.”
What Not to Say:
- “Are you sure you can finish?”
- “Don’t you think that’s too far?”
- “I could never do that…”
- “What if something goes wrong?”
What to Say Before the Race
Before the race, many runners feel nervous or excited—or both. This is the moment to offer kind, confident, and calming words that show you believe in them. They don’t need tips or jokes—they need support.
Real-life scenario: Your friend texts you the night before the marathon and says they’re anxious.
What to Say:
- “Your training will carry you—just keep moving forward.”
- “You’ve got this. I believe in you!”
- “Sleep well tonight—you’ve earned this.”
- “I’ll be cheering for you every step of the way!”
What Not to Say:
- “Try not to mess up your pacing.”
- “I heard it might rain—yikes.”
- “You better beat your last time.”
- “Do you even feel ready?”
What to Say During the Marathon
If you’re watching the race, your runner will love hearing you cheer. Marathon signs, loud cheers, and eye contact go a long way. If you see them at a cheering spot, speak words that lift them—especially if they look tired.
Real-life scenario: You’re standing at mile 20, where many runners hit “the wall.”
What to Say:
- “You’re crushing it—just one mile at a time!”
- “You’re so strong. Keep going!”
- “You’ve got more in the tank than you think.”
- “Smile—you’re doing something amazing!”
What Not to Say:
- “Still a long way to go!”
- “You look exhausted…”
- “You’re slowing down a bit.”
- “Why would anyone do this?”
What to Say at the Finish Line
Crossing the finish line is emotional. Some runners cry. Some laugh. Some just need water. Whether they beat their goal or not, they need to feel celebrated.
Real-life scenario: Your coworker just finished their first marathon and is sitting on the curb with a medal around their neck.
What to Say:
- “You did it! That’s incredible!”
- “You’re a marathoner now!”
- “All that hard work paid off—congrats!”
- “You inspired me today.”
What Not to Say:
- “What was your time?”
- “Did you walk any of it?”
- “Next time you can go faster.”
- “That looked painful.”
How to Keep Supporting After the Race
Even after the race, many runners feel sore, emotional, or let down if they didn’t meet a goal. This is a good time to check in with caring, thoughtful messages. Let them know their effort mattered.
Real-life scenario: Your sister didn’t hit her target time and seems a little disappointed.
What to Say:
- “I’m still amazed by what you did.”
- “Time doesn’t define your courage.”
- “You finished something incredible—be proud.”
- “Let’s celebrate you!”
What Not to Say:
- “What happened out there?”
- “You’ll do better next time.”
- “That time seems a little slow.”
- “I thought you’d be faster.”
Final Thoughts
Knowing what to say to someone running a marathon isn’t about being clever—it’s about being kind. Your words can inspire someone during one of the biggest challenges of their life.
So whether it’s the night before the race or as they cross the finish line, speak with support, love, and pride.
Running a marathon is hard. But cheering someone on? That’s easy when you know what to say.
