Sign in Join Newsletter

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.

A stylised SUB-3 marathon runner in an orange shirt with bib and medal drinks a chocolate protein shake post-race, wearing a watch, with city and hills in background.

How to fuel for sub-3: from training block to race day

Practical nutrition and fuelling guide for sub-3 runners, covering training block, race prep, marathon fuelling and recovery.

Cartoon of a runner relaxing in a bubble bath with a SUB-3 towel and hat, next to a large sack labelled EPSOM SALTS, in a warm-toned bathroom setting.

Should sub-3 runners take epsom salt baths?

Sub-3 runners don’t take bubble baths – they “soak their legs.” Just don’t ask too many questions about the 20kg sack of salts by the door.

A female runner in a SUB-3 vest runs with bone conduction headphones, music notes floating from her ears, surrounded by a scenic background.

Why I learned to stop worrying and love bone conducting headphones

They’re race legal, road aware and surprisingly effective – even for a purist

A cheerful cartoon-style runner in a black SUB-3 shirt declares “I declare I’m running SUB-3!” through a megaphone in a park, as two nearby joggers turn their heads.

Should I announce my plan to go sub-3?

Thinking of going public with your sub-3 marathon goal? Here’s how to manage the pressure, pick your moment and let your legs do the talking.

A colorful cartoon shows marathon runners in SUB-3 t-shirts lining up at a hotel breakfast buffet, choosing carb-rich foods to fuel their upcoming race effort.

What should I eat the morning of a marathon for a sub-3 effort?

Preparing the perfect pre-race breakfast is key to unlocking your best sub-3 marathon performance.

10 rules for surviving the marathon training block

Sub-3 training isn’t glamorous — it’s repetitive, exhausting and occasionally lonely. Here’s how to get through it stronger, not broken.

A male runner in a yellow SUB-3 vest sits on a track using a Theragun on his thigh, surrounded by stylised greenery, sports facilities and soft cartoon-like textures.

In praise of a Theragun for sub-3 training

Massage guns might look like a gimmick, but used well they can be a sub-3 runner’s secret weapon. This is how to get real value out of one - without overdoing it.