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.
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.
How should I carb load before a sub-3 effort?
Why carb loading doesn’t mean stuffing your face – and how sub-3 runners get it right.
How much protein should I be eating for a sub-3 effort?
If you're chasing sub-3, getting enough protein can help you bounce back faster, retain muscle, and train more effectively — without bulking up.
Should I try carb depletion for a sub-3 marathon?
It’s old-school, largely discredited by science — and still, in some cases, surprisingly useful