5 tips to stay off alcohol as a sub-3 runner

It took me a long time to finally give up alcohol, despite the fact I rarely enjoyed it much. Like many people, I associated drinking with winding down – after a hard day at work, or a long training run. And when social events revolved around pubs, even running-related ones, it was easier to go along with it.

But over a year ago I stopped completely – and I haven’t looked back. I’m fitter and faster than I’ve ever been, and I’ve no doubt that cutting out alcohol played a major role. Not just because alcohol adds empty calories, or because it lowers inhibitions and encourages overeating. But because it disrupts recovery, harms sleep and tends to compound itself the next day through laziness, poor food choices or skipping sessions altogether.

This isn’t about being superior. It’s simply a lifestyle decision, made with performance in mind. Sub-3 training is demanding, and I want to give myself the best possible shot. If you’re considering doing the same, here are five tips that helped me stay on track.

1. Find alcohol-free alternatives

It’s never been easier to blend in. Heineken 0.0%, Guinness 0.0%, and a growing range of craft-style alcohol-free beers are now widely available. They look the same in the glass, and unless you’re drinking in a brewery, most people can’t tell the difference. Personally, I honestly can’t tell Guinness from Guinness 0% these days – except I’d be on the floor after the real one!

2. Create a new evening ritual

Part of the pull of alcohol is the feeling of switching off – the first sip, the glass in hand. I’ve replaced it with something else: a TRIP elderflower and mint CBD drink, served in a gin glass over ice, alongside a magnesium tablet. It feels like a treat. But instead of disrupted sleep or grogginess, it helps me recover and wake up ready to run.

3. Keep it light – not judgmental

If someone asks why you’re not drinking, just say you’re in training. Or make a joke – mention how alcohol the night before a long run can lead to “a very risky mile five.” As long as you’re not sanctimonious about it, most people are fine. Some are even a little envious. And if someone really takes issue with your choice, that says more about them than you.

4. Take ownership of your decisions

A simple reminder from my coach stuck with me: “You are in control of what goes into your body.” That sounds obvious, but in social settings it’s easy to forget. Whether it’s a pint of Stella or a slice of cake, no one else gets to decide for you. If you’ve got goals – especially one as demanding as sub-3 – you have every right to prioritise them.

5. Most people won’t care – some will thank you

The truth is, a lot of people drink more out of habit than desire. A glass of wine at lunch can derail your whole afternoon. Two pints after work can cost £30 and a compromised next day. Plenty of people feel pressure to drink socially, and when someone else opts out, it gives them permission to do the same. You don’t need to be a killjoy – just stay engaged, be present, and don’t make a fuss. That’s more than enough.

Final word

Cutting out alcohol isn’t for everyone – and that’s fine. But if you’re serious about performance, it’s one of the simplest, most powerful decisions you can make. You’ll recover better, train harder, sleep deeper and feel sharper. It’s not about being puritanical – it’s about choosing the life that aligns with your goals.

Sub-3 demands a lot. Removing alcohol makes the rest of it easier.