Marathon day is one of London’s most electric occasions, the streets buzz with noise, colour and emotion as 40,000 runners tackle 26.2 miles through the capital. But the day belongs just as much to the tens of thousands of supporters who come out to cheer, wave homemade signs and hold out jelly babies. With a little planning, you can have an incredible day too. Here’s everything you need to know.

Although lot of focus (rightly) goes into preparations for the runner, it’s important to have a plan for spectating too. London gets horribly crowded which can be overwhelming for supporters. Tube stations are particularly busy with Marathon organisers implementing one-way systems for spectators to shuffle through. This makes some areas extremely claustrophobic.

Knowing what to expect will help you choose the perfect location and give you the best chance of seeing your runner at least once on the day!

Disabled supporters

If you use a wheelchair, the best place to go is The Highway which is between miles 13 and 14, and then again between miles 21 and 22.

For older supporters and those who might need to periodically sit down – pace yourselves. Don’t try and do too much. Just choose one point in which to settle yourself and watch the runners from there. I always choose a nice shady area in St James’s Park, slightly raised so I can watch in comfort from a bench or picnic rug.

What to bring

For supporters:

This is a brief checklist of things that we advise you consider bringing with you when you set off to join the supporters of the London Marathon 2026:

• Food and water for yourself and the runner.
• Mobile phone with London Marathon app installed (details below).
• Picnic rug if you choose to go to a park.
• Hat to protect you from the sun/or rain mac/or both!
• Suncream, plasters, sugary snacks, asthma pump if prescribed one.
• Layers for you and a runner, if you are meeting them post-race.

For the marathon runner:

• Bring the runner’s extra layers with you. Make sure they are properly covered with these or the foil blanket.
• Snacks such as a banana, nuts or energy bar – gently offer these to the runner but don’t offer them anything too large.
• Water for the runner.

It is advisable not to encourage major high-energy conversation or celebrations immediately after the race as they are likely to be exhilarated but exhausted.

The app

There is usually an official London Marathon app. It’s extremely helpful. We recommend downloading it the week of the Marathon as it has advice leading up to the Marathon (such as about the registration event that precedes the race). It also has a tracker: just search the last name or number of the person you want to track.

You can use the app to track the runner you’re looking for the whole day. The app will display the leader board positions of celebrities and professional runners’ results too.

It also has locations of all the distance markers, points of interest, first aid points, drinks stations, live bands and pub venues along the course.

Where to go

It can be a mistake to go rushing around various viewing zones as the crowds are intense both above ground and in the tube stations. Our advice is to pick one place and stay there, as you’ll still likely be going to meet the runner at the finishing area.

A great option for a family or group day out is St James’s Park. It’s got plenty of green space, shaded areas and is much less crowded than areas such as Canary Wharf. It is near the very end of the Marathon, so you will be near to the finishing area to meet your runner afterwards.

Food:

Bring lunch (as you will likely be out till 3 or 4pm) and plenty of snacks with you. A lot of energy is exerted whilst rushing around London and it can be exhausting to be in a cheering crowd for so long! Don’t underestimate the energy you will expend – even if it seems trivial in comparison to running the marathon. Water is also vital, especially if the weather is likely to be hot.

First aid tips in case of an incident

Panic attacks

It is possible that a panic attack could be triggered by the crowding and one-way systems. If you’re prone to claustrophobia, you may want to carefully consider your spectator position. Perhaps opt for a park or a more open area. If you start to suffer an attack, recall your breathing exercises and take slow sips of water.

Heat exhaustion

My pregnant niece suffered from this last year and fainted – she ended up having to be carried out of the crowds and through the race itself on a stretcher! Thankfully she was fine in the end, but the heat last year meant that heat exhaustion was a common occurrence among spectators. To prevent this happening to you make sure to drink plenty of fluids, take breaks in shaded areas or wear a hat, eat enough throughout the day and rest when you feel tired. If you feel faint, dizzy, floppy, exhausted, sweaty make sure you cool down as soon as possible.

Heat exhaustion can cause stomach cramps, nausea, vomiting, headaches and fainting.

Key advice is to get out of the sun to somewhere cooler. Take regular sips of cool water or an isotonic sports drink. If you don’t feel better, seek medical advice. St John’s Ambulance will provide first aid stations around the Marathon route.

Heat Stroke

Heat stroke is especially likely at endurance events like the London Marathon, even on days that aren’t particularly hot.

Watch out for someone who is extremely hot to the touch and becomes confused, agitated or disorientated, starts having seizures, or loses responsiveness.

If you spot these signs, act fast. Move them to a cool, shaded area or air-conditioned space straight away and remove any excess clothing. The gold standard treatment is cold water immersion submerging the body (neck down) in water between 1–26°C until their temperature drops below 39°C. If that isn’t possible, a cold shower, cold wet towels, wrapped ice packs or multiple fans are all good alternatives. If you can monitor their temperature, a rectal thermometer gives the most accurate core reading. If not, continue cooling them for at least 15 minutes, or until they become more responsive and less confused.

Call 999 immediately, but don’t let waiting for the ambulance delay your cooling efforts — continue cooling them throughout, including during transport to hospital.

St John’s Ambulance first aiders are stationed at points along the Marathon route and will be well-equipped to help. Don’t hesitate to flag one down if you have any concerns.

Asthma attacks

People with asthma may be more prone to an attack on Marathon Day because of London’s high pollution levels and the pollen in the air. Always carry an inhaler with you if you are prescribed one. If your child has asthma, make sure they have their pump to hand. Carry a spacer with you, too.

Children

Warn your children about how crowded the streets will be, especially if they haven’t experienced a similar event before. Make sure they know to stick by you and ensure they are carrying your phone number in case of an emergency. Ensure you have agreed a designated meeting point at each watching point. Hold the children’s hands tightly. Also, try and avoid the most crowded tube stations as they become extremely hot and unpleasant, particularly if you are at child height.

The night before

Have an early dinner with the runner. Make sure the meal is centred around carbohydrates such as pasta, rice, potatoes or bread. A meal idea could be pesto pasta with chicken, which provides energy and protein in an easy to digest form. Allow time for relaxing (the mind and body) before an early bedtime. Make sure everything is prepared for the next day.

At the finish

Before the marathon, designate an area to meet up. The closest tube station to the finishing area is St James’s Park. This will be extremely crowded with marshalled crossing points which means it will take quite a while to reach the finishing area.

Victoria, Charing Cross, Westminster and Embankment stations are a little further away but will be less crowded and a more pleasant walking route.

If you’re watching from home

If you can’t come into London or simply prefer to avoid the crowds, there are plenty of options for keeping up from home or whilst on the move elsewhere. The BBC will broadcast the marathon with live commentary. BBC 5 live radio also remains marathon-focused throughout the day.

St John’s Ambulance services will be available nearby if you think medical help is necessary. Don’t hesitate to ask their advice if you have any concerns.

As a supporter, you will have been a vital part of a runner’s achievements – whether you helped them find time to train through preparing meals, taking on housework chores, or simply tolerating a certain amount of running-oriented conversations!

Thank you for everything you’ve done and enjoy the Marathon day and an end to the intensive training period!

Train with us

We offer tailored first aid courses covering the above topics to empower you with the skills to keep you and your family safe and well. We have a superb online 8 hour course for mental health first aid. It consists of videos, step by step directions, infographics and test yourself sections. You can stop and start as you wish. It covers all aspects of Mental Health First Aid, with an emphasis on promoting good mental health. There are tips for mental well-being, help for organisations, advice for mental first aiders and key pointers to help recognise early warning signs someone may be struggling with their mental health.

About us

First Aid for Life provide award-winning first aid training tailored to your needs – Please visit our site and learn more about our practical and online courses. It is vital to keep your skills current and refreshed. We are currently providing essential training for individuals and groups across the UK. In addition, we have a great range of online courses. These are ideal as refreshers for regulated qualifications or as Appointed Person qualifications.

You can attend a fully regulated Practical or Online First Aid course to understand what to do in a medical emergency. Please visit https://firstaidforlife.org.uk or call 0208 675 4036 for more information about our courses.

First Aid for Life is a multi-award-winning, fully regulated first aid training provider. Our trainers are highly experienced medical, health and emergency services professionals who will tailor the training to your needs. Courses for groups or individuals at our venue or yours.

First Aid for life provides this information for guidance and it is not in any way a substitute for medical advice. First Aid for Life is not responsible or liable for any diagnosis made, or actions taken on this information.

Author: Emma Hammett