The psychology of encouragement at mile 20 and beyond
Submitted by Andy_B on Tuesday, 05 May 2026 Page Views: 120
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Even experienced marathon runners can struggle after mile 20. They might have been feeling in control and at ease, but during the last few miles the situation can feel more delicate. This part of the race has its reputation for good reason. Energy is running low, the mind is under strain, and confidence can slip.Good encouragement from attendees and event organisers can be more than background noise. It can shape choices, pace, and whether a runner reaches the finish line.
Hitting the wall
By mile 20, glycogen stores are often completely depleted and muscle fatigue is clear.Jeff Gaudette, MS has written for Runners Connect that at a regular marathon intensity, our bodies only store about 90-120 minutes worth of glycogen. At this pace, most runners start approaching empty somewhere between miles 16-20.
A study published in PLOS Computational Biology showed that athletes running at 80-95% VO2max ran out of glycogen at around mile 21. As Gaudette notes, that’s the distance where many marathoners find they’ve hit the wall.
At this point, effort begins to feel heavier than it really is. Minor aches can seem much bigger than they are. Although “the wall” is a popular term, these feelings often build gradually rather than appearing all at once.
Self-talk starts to matter more. Runners often find themselves negotiating in their own minds. Slow down, walk, or keep pushing? Outside encouragement can interrupt that cycle and be a big help.
Shifting a runner’s mindset
Encouragement redirects attention. When a runner hears their name or a simple phrase like “Keep going!”, it can break a loop of negative thoughts. Even brief distractions can ease perceived effort. A 2011 study entitled Defining the Focus of Attention, which examined perceived exertion in an athletic task, concluded, “focusing externally increased subjects’ ability to resist fatigue”.Crowds can change the atmosphere. A runner is no longer alone in their effort. Applause, cheers, or someone running alongside for a few seconds creates a sense of connection. That connection can lift mood, even when an athlete is battling fatigue.
Structured event staffing, including teams from organisations like Event People (eventpeople.co.uk), helps ensure there are visible, engaged people along the course, which can contribute to a sense of support for runners.
When encouragement backfires
Not every message lands well. Telling a struggling runner to “speed up” or saying “nearly there” too early can feel off. If the message doesn’t match the runner’s reality, it may frustrate rather than motivate.Calm, steady encouragement is often more effective than loud, frantic shouting. Late in the race, runners process information more slowly. Clear and simple words are easier to take in.
Personal cues
General cheers can help, but personalised encouragement often carries more weight. Hearing your own name can be a small emotional lift. It reminds a runner they’re seen as an individual and have people at the event who care about them and their success.Friends and family in the later miles can have a big impact. Familiar faces bring emotional significance. Even a short exchange, just a couple of seconds, might renew a runner’s focus and help them improve their marathon time.
