What It Takes to Achieve Sub-3-Hour Marathons | Chris

Why does this runner loop a soccer field instead of exploring scenic trails?Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete.Key TakeawaysSimple habits like running the same route can reduce decision fatigue and improve focus.Running without music can build mental resilience and deepen the running experience.Incremental improvement leads to long-term success—1% better every day matters.Timestamps[00:00:00] Introduction to the 90-minute long run and marathon training goals.[00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours.[00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs.[00:03:22] Chris’s soccer background and how it prepared him for running.[00:04:38] Why Chris began running consistently and the mental benefits of the habit.[00:05:19] The power of route consistency and why Centennial Park is a favorite.[00:06:09] Running laps on a soccer field: mental challenges and lessons learned.[00:06:52] Chris’s transition to running without music and the mental toughness it builds.[00:07:22] Key advice for runners: staying consistent and running for life.[00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs.Links & LearningsThe One Percent Better Runner NewsletterDLake Runs on InstagramChris on Strava Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

This is a podcast about how runners can live better lives through consistent self-improvement.Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com Hosted on Acast. See acast.com/privacy for more information.