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FUEL

Nutrition is the engine of sub-3 marathon training. Here we cover carb-loading strategies, hydration plans, gel use, electrolyte balance, supplements, and everyday diet choices. Breaking three hours requires fuelling for recovery, heavy mileage, and race-day performance – and small mistakes can cost minutes. These articles explain how sub-3 runners manage carbs, protein, and micronutrients to stay strong through training blocks and deliver when it matters most.

Four proven supplements for sub-3 marathoners — beetroot juice, creatine, beta-alanine, and sodium bicarbonate — laid out on a runner’s training log.

What the IOC says about supplements — and what matters for sub-3 runners

The IOC’s landmark review identifies just five supplements with consistent performance benefits for trained endurance athletes. This guide breaks down what they are, how to use them, and what actually matters for sub-3 runners.

A stylised female marathon runner in a SUB-3 shirt takes a water cup from a volunteer during a city race, surrounded by other runners and urban buildings.

What’s the best way of hydrating during a sub-3 marathon?

Hydration might seem simple, but getting it wrong can ruin your race. Here’s how to hydrate smart during a sub-3 marathon without wasting time or energy.

Stylised image of a male runner in a "SUB-3" t-shirt opening a fridge filled with beetroot juice cartons, set in a bold red-toned graphic kitchen scene.

Beetroot juice for sub-3 runners: does it actually work?

It’s not just hype. With regular use, beetroot juice can boost oxygen efficiency, improve running economy and help you go the distance on race day.

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.

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.

Cartoon of a woman sleeping and dreaming of running a sub-3 marathon, with an NMN bottle on her bedside table and a finish line banner in the background.

Can NMN help you go sub-3? A personal take on the NAD+ craze

Vivid dreams, deeper sleep, and the strange supplement that might just help with recovery — a personal look at NMN from a sub-3 marathoner.

A stylized digital illustration shows three marathon runners sprinting side by side, all wearing race numbers, with one runner slightly ahead in an orange SUB-3 singlet.

Should sub-3 runners take creatine?

A long-time gym favourite, creatine is now finding a home in the world of distance running – and for good reason.