Thousands of folks will be on their feet for hours, expected to stay strong throughout the Marine Corps Marathon on Sunday. Only a fraction of those people will actually be runners, however. Spectators may not get bibs or finisher’s medals, but they’re just as critical to the success of the race. So this is a workout designed specifically for them.
Warm-up: Get into downward facing dog to limber up, recommends Amanda Casgar, the regional community guru for Lululemon. The athletic apparel company normally hosts a cheer station in front of the Georgetown store, but this year it’s transporting the spirit farther along the course, to Hains Point.
“We wanted to be in a location to support the runners when they need it the most,” Casgar says. If you’re planning a day of yelling, dancing and hopping around as a spectator, you’ll also need to make sure you’re warmed up.
Running Route: There’s no need to cover 26.2 miles to keep tabs on your favorite marathoner, says running coach Mike Hamberger. Instead, he’s worked out a seven-mile route (see this map for more specific directions than the one above) that crisscrosses the course and gives you eight opportunities to spy your guy or gal.
Basically, from the start, you head through Rosslyn and across the Key Bridge into Georgetown. Then it’s onto the Mall, where the circuitous course means you don’t have to cover much ground to get a few good vantage points.
“The big decision is at mile 19 and a half,” he says. That’s where his map ends near the Smithsonian. From there, it’s tough to find another shortcut. So you’re either committed to sprinting along the sidelines for the rest of the race, or you can follow Hamberger’s advice and take Metro to the finish line.
Don’t forget that even though you’re jogging, you’re not, in fact, in the race. “I wouldn’t encourage anyone to run on the course. No bandits are allowed out there,” cautions Hamberger, who joins his clients for only a few seconds each time they pass by to give them pointers and answer questions.
First Place: Just because you’ve found a spot with a stellar view doesn’t mean it’s time to chill out. Chandini Hemrajani, personal training manager at Vida Fitness-Metropole, suggests squatting in place to keep warm. Have a sign? “You could turn it into an overhead squat and hold that sign up,” she says. Make it more interesting by gradually widening your stance into a sumo squat. Or place one leg in front of the other and lunge instead. Holding your sign, twist your upper body toward the forward leg to target your obliques.
If you have more energy to burn, add in jumping, says Maggie Carter, advantage trainer and running coach at The Sports Club/LA. Push your hips back to get more power and you’ll really soar in the air — hopefully, above the heads of those other spectators. Try landing in a squat to soften the blow on your joints, so you won’t finish the race in as much pain as a marathoner.
And if you’re getting bored of going straight up and down, go forward, backward, sideways and any other way you can think of. “You’ll use more energy and work muscles differently,” Carter says.
Stand and Deliver: When you can’t manage another leap, there’s no shame in just taking a stand. But Carter suggests you up the difficulty (and work on improving your balance) by standing on one leg. If you feel yourself falling over, she says, “Engage your abs, use your big toe to grip the ground — it’s meant to balance you — and engage your inner thigh and glute.”
It might be tiring, but it’s hard to feel too bad about doing a few exercises when you’re watching 30,000 people complete a marathon.
