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Patrick Hayes

Patrick Hayes

St Albans, United Kingdom

Patrick Hayes is the founder and editor of Sub-3. He is a long-time competitive distance runner, a 10-time sub-3 marathoner (2:37 PB), and an England Masters athlete competing with St Albans Striders.

Stylised illustration of a SUB-3 runner in yellow shirt writing “Mg” on a chalkboard, surrounded by magnesium-rich foods like spinach, nuts, avocado, citrus and broccoli.

The benefits of magnesium for sub-3 runners

Magnesium supports sub-3 marathon training through diet, supplements and recovery rituals, helping runners stay consistent, calm and cramp-free.

World Marathon Rankings - 2026 edition now live

The definitive global rankings of the fastest road marathons for sub-3-hour runners, offering a detailed, data-driven picture of where sub-3 performances are being achieved across the global marathon calendar.

A fit male runner in a SUB-3 t-shirt stands on bathroom scales in a tidy modern home, hands on hips, evaluating his weight as part of his marathon training plan.

How to lose 5kg during a sub-3 marathon training block

Losing 5kg can help your sub-3 goal – but doing it during peak training requires caution, careful timing and a smart nutritional strategy.

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

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

Staying off alcohol isn't about superiority – it's about commitment. Here's how to navigate social life and stay sharp when you're chasing serious goals.

Cartoon of a female runner in a SUB-3 vest holding a stone tablet reading “NOTHING NEW ON RACE DAY” at a marathon start line, warning off risky last-minute changes.

Sub-3 running’s golden rule: nothing new on race day

Temptation is everywhere in race week—from flashy gear at the expo to last-minute breakfast swaps. But the golden rule remains: nothing new on race day.

A stylised digital illustration of a sub-3 marathon runner being observed through glass by scientists with clipboards in a research room, highlighting contrasting mindsets.

Are sub-3 runners obsessed?

Sub-3 runners are often labelled obsessive, addicted or abnormal. But what if their dedication isn’t a problem to be solved, but a choice that reveals what humans can achieve?

Cartoon man in a SUB-3 shirt holds two plates: one with steak and greens labeled "SUB-3 DIET," the other with a pill labeled "OZEMPIC DIET," symbolising a contrast.

Why Ozempic isn’t for sub-3 runners

Ozempic might help you lose weight — but it won’t help you run faster. In fact, for sub-3 runners, it could blunt your appetite for food, recovery and the fight itself.