by Na’Tasha Jones, Co-founder, RUNGRL

Very few people just decide to run a marathon for no reason. Whether they're commemorating a major life change, using the training to create new habits, or reinforcing a new commitment, this process is a big deal for them. As a supportive friend, there are so many ways you can help your running friends through one of the most challenging sporting experiences of their life.

We’ve gathered these suggestions and wishlists from real runners, who shared some of the best ways their friends have supported their commitment to running 26.2 miles (and all the miles leading up to it).

1. Join them for a workout.

Whether you’re a runner too and can take on a Saturday long run with them, or you’d prefer to join a cross-training session with them instead, offering to join a marathoner for one of their many workouts is a gesture they won’t forget. Training can get lonely sometimes, so to have someone to sweat alongside them for a few workouts can mean a lot. But what if you don’t run at the same pace as your friend? A hill or track workout is the perfect way to show support without having to worry about “holding them back” or throwing them off. You being there to push them will be priceless to them.

2. Donate to their fundraising campaign.

Many races offer a charitable giving component, whereby runners are encouraged to raise a certain amount for a charity of their choice. Sometimes, this is in lieu of a race entry fee (which can get quite expensive for some races), and other times, it’s just to support a worthy cause. Making a donation to their fundraiser not only helps them reach their goal, it also helps them continue to focus on the physical challenge of training and ease their worries about whether they’ll hit their goal on time. Plus, you’ll be supporting the charity that means a lot to them.

3. Get them some gear.

While running itself is free, race training and all the associated gear and equipment can really add up. Why not get them a gift card to their favorite running store, buy them some socks, or gift them a nice foam roller for their post-run sessions? While it may not be necessary, pulling on some new running gear always gives you extra pep in your step. If you know their brand preference, a gift card to their favorite store will always be welcome.

4. Help them recover.

A massage, a class pass for some restorative yoga sessions, or even a physical therapist appointment would be a lovely way to show you care about the beating their body is taking during weeks and months of training. “Pedicures and spa treatments are great of course, but sometimes just having a friend send me a text reminding me to get enough rest ahead of my long run can help me keep recovery as a top-of-ming priority,” says marathoner and RUNGRL co-founder Dominique Burton.

Hill runs and track runs are great ways for runners who don’t share the same pace to train together.

5. Take on a task.

Is there something you can take on to help out your friend? Offering to babysit, taking over laundry duties, or running an errand on their behalf can help take some of the tasks off of their plates to help them stay focused on their marathon training. Alleviating some pressure from a never-ending to-do list can really help your runner friend focus on the training day or race day to come.

6. Feed them!

One thing about runners–we get HUNGRY. Taking them out to eat after a long grueling run is always appreciated. You could also prepare a meal for them, order them a meal prep service to save time during the week, or even spring for grocery delivery for them. They will be overjoyed to have less to worry about and more to fill their incessant runner’s appetite. Just be sure to chat with them about their training diet plan and food needs, as this can often be quite different than how they normally eat.

7. Energize them.

One thing every running in training needs is energy because, trust us, they’re tired. Find out their favorite energy chews, gels, drinks and supplements, and grab a few for them. On long run days, you can show up as a water stop along their route, with water, snacks, sunblock, or other refreshments to help them through a long run. Just popping up is a way to pour energy into them and give your people flowers while they can still appreciate it. And literal flowers are pretty great, too.

8. Check in with them.

Your friend is putting in lots of quiet work and making tons of unspoken shifts and sacrifices as they train for their race. Check in with them to ask how they feel, what went well and what didn’t, their goals, etc as they endure months of training miles. Send encouraging texts throughout the week. Training can get lonely and draining fast but pouring back Into your friend can make all the difference.

“We all could use a little more love but, especially when we’re taking on big challenges like these, having someone check in on you can mean so much, because there will be plenty of days when a marathoner is NOT feeling okay,” says marathoner and RUNGRL co-founder Stephani Franklin.

9. Give them grace.

Marathon training is a big time commitment. In addition to the training runs, there’s cross training, recovery, meal prep, route mapping, etc. Add that into most people’s usual busy schedules, and you have a recipe for overload. There will inevitably be canceled plans, or missed appointments.

Give them the grace to know that they’re taking on a lot and may fall a bit short at some point. Being an understanding friend can go a long way to help relieve their stress.

10. Cheer for them.

When the big race comes, remember that they worked hard and deserve to be celebrated in a big way. Show up and cheer on their big day–it matters. If they can get up that early and run for 4-6+ hours (after weeks and weeks of training), you can certainly get out there and show them love.

Don’t let their hard work go in vain! Show up to the sidelines, the finish line or the post-race celebration with smiles, cheers, and maybe even some confetti. A little love goes a long way (pun intended).