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

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Running in Circles: Five Questions That Shape Every Runner

Running isn’t complicated. It’s one foot in front of the other. Repeat. But the questions? Those are endless. They sneak into your head somewhere between the first mile and the last. And the answers? Well, they’re the whole point.

Why did you even start?

Chris started running because soccer practice required it. I started because sitting still didn’t fix anything. Maybe you started because someone dared you, or because you saw a finish line photo and thought, “I could do that.” The reason doesn’t matter. What matters is that it got you moving.

How do you keep showing up?

Chris runs the same loop in the park. Every day. No traffic lights, no surprises. It’s simple, and that’s the point. Consistency doesn’t require excitement; it just needs a habit. What’s your trick? Same time? Same place? Same playlist? Whatever makes it easy—do that.

What do you think about out there?

Some people need music, others run in silence. Chris loops a soccer field with nothing but his thoughts, solving problems like some kind of running philosopher. Maybe that’s your style, or maybe you just like zoning out. Either way, the mental space matters. Are you giving yourself enough of it?

What’s next?

A sub-three-hour marathon. That’s Chris’s goal. Yours doesn’t have to be that big—or maybe it’s bigger. But goals aren’t about impressing anyone else. They’re about proving something to yourself. So what’s yours? And what are you doing today to move closer?

What’s the one piece of advice?

“Just run,” Chris says. It’s not revolutionary, but it’s true. Don’t overthink it. Don’t wait until you feel like it. Just start. The rest takes care of itself.

The beauty of running isn’t in the miles or the medals. It’s in the questions you ask yourself along the way. The answers will change, but the act of asking them? That’s where the magic happens. So, what’s your next question?

[00:00:00] Daren (2): Doing a long 90 minute run. And, uh, first time him doing

[00:00:04] Daren (3): this full loop and

[00:00:05] Daren (2): he lives

[00:00:06] Daren (3): in Sydney. He’s crazy. It’s crazy. He’s done parts of it. In this episode, you will find out all the mental tips for new marathon runners that apply to half 10 K and 5K runners also, and we’ll do this while going on a long run.

[00:00:21] Daren (3): But what do you think would happen if you did laps on a boring soccer field and you stopped running and listening to music or podcast? Well, my long run. Chris tells me exactly how he got really close to running a sub three hour marathon and what he’s doing to break that sub three hour limit threshold, whatever you want to call it.

[00:00:39] Daren (3): We talk about in the run, establishing a running routine, how to run at the same time and place and why it’s beneficial changing routes or running without music or not changing routes, kind of go between the two setting incremental goals, step by step by step and so much more. Let’s get into the long run conversation.

[00:00:57] Daren (3): with Chris and me here in Sydney, Australia. [00:01:00]

[00:01:01] Daren (2): All right, I got the man who, uh, keep passing. And we finally have synced up for a run after years, probably a year and a half of seeing each other. I got Chris. We did bunches in the run. We did. You’re right. That’s a lot. You’re right. And we’re doing a 90 minute long run today.

[00:01:17] Daren (2): I’m trying to document it for Conversations in Zone 2, a new series that I’m putting together. And I talk to local runners, whoever I see. We find out more about their lives. We can all learn a bunch together, so. What are you training for, actually?

[00:01:33] Chris: Uh, currently, training for me in the 12 week Sydney Marathon Walk.

[00:01:40] Chris: I don’t know what week it is, but. Did you, you’re eight weeks out, I think? That sounds right. Yeah. Yeah. Um, what time are you going for? Oh, I haven’t broken sub three yet and it’s a hard course to do it. I’ve done three marathons now. It’s up to all of them. [00:02:00] One I did okay. And, uh, I don’t have a lot of marathon experience, but I’ve got some.

[00:02:09] Chris: If I keep it sensible, to a halfway, let me see what I’ve got for the rest, uh, that’s what works for me. Nice. Don’t go out too hard. It’s

[00:02:18] Daren (3): always the plan. Easier said than done. Future Darren here. I won’t do the thing. You know, that thing where people go, Hey, you should subscribe, rate, share, give a thumbs up, rah, rah, rah, rah.

[00:02:30] Daren (3): Now, while I’d love for you to do that anyways, I’d rather you do something that would actually help you implement this whole 1 percent better every day thing that I’m absolutely obsessed about. This episode, while helpful, most likely is just the first step of many to transforming you to be more consistent in your training, racing, and training.

[00:02:47] Daren (3): And your life. The next steps would be to sign up for our free weekly newsletter, the 1 percent Better Runner. And I’ll just put it bluntly for some of you, your obsession with your quick wins might just kill your running career. Use our weekly tools [00:03:00] and tactics from the newsletter to put yourself on the road of 1 percent daily improvement on Or settle for a life full of mediocrity, your choice.

[00:03:07] Daren (3): Sign up at either dlakecreates. com forward slash news or the link in the show notes or description below. Let’s get back into it.

[00:03:22] Daren (2): Let’s back it up. How’d you get into running? I know you have a soccer background. So like, were you a lead soccer player? Almost pro? So soccer, well, for reference, soccer is. Probably the perfect mixture of speed and endurance Like proper raw sprinting and being able to just jog For two three hours, so you were most set up.

[00:03:44] Daren (2): I think more than most people to do the marathon Or to do distance running. So

[00:03:48] Chris: how’d you get into it? It’s a place I’ve been in my life Um You know, I’d go for the odd run, getting ticked for soccer, you know, training for soccer [00:04:00] as a team, to do some cardio and all that. And that’s really in high school, you know, you get into cross country and all that.

[00:04:10] Chris: But, um, yeah, I didn’t really start seriously running, taking, well, taking it seriously quite a few years ago. I started racking up some miles. About five years ago, and it wasn’t for any physical reason, it was just, I enjoyed what running did to me. Yeah. Mentally. Yeah. So I started running before work, because I felt like work would just absolutely fry me.

[00:04:38] Chris: Yeah. So, going for a run before work and having that mental clarity. And then one thing leads to another and you saw, you saw it up to one race, saw it to the other race. You touched the running bug. Yeah. And, uh, yeah.

[00:04:55] Daren (2): So you are a man of habit. I see you and Strava doing the same runs, dude. [00:05:00] Like, same courses.

[00:05:02] Daren (2): You love Centennial Park. Tell me what’s the, uh, Habit is actually this whole 1 percent better runner community group that I’m creating. Yeah. Get better, you know, one step at a time. So habits is the core pillar. And based on habit is based on mental easiness. Why do you run the same run?

[00:05:19] Chris: Oh, don’t get me wrong.

[00:05:20] Chris: You did get tired sometimes, but for me, Centennial Park, I’ve been doing that since I was a kid. I’ve always lived nearby. There’s one aspect of nostalgia. And to be honest, actually the biggest reason is my family. I hate stopping at traffic lights. So if I’ve got a loop, where I don’t have to stop, I can crank out the run, get it done quicker.

[00:05:48] Chris: For mental reasons too, I’m thinking about other stuff, clearing my head. This is the music escaping from the grind for an hour, you know?

[00:05:57] Daren (2): Yeah, no, I love it because you actually do the [00:06:00] soccer field that I run around. That’s how we met. And you just do laps and laps of this 300 meter soccer field. That’s just a square, not even a circle.

[00:06:09] Daren (2): And I actually got into it because of you. I do it for the mental challenge sometimes. No music, no podcast. And I just, I try to do some, uh, I call it mental problem solving. Or mental, what is it, walking, running meditation. I’m actually trying to work out a complex problem in my head. And I do like this Iron Man style.

[00:06:34] Daren (2): I have virtual screens in my head. And I have the data up. So I appreciate you. Uh, making me, forcing me doing that. That boring ass run. It’s good, I like it. One thing over and over to help you running for the rest of your life, what would it be?

[00:06:52] Chris: My initial reaction to that question is just run, but um, That’s a good one.

[00:06:59] Chris: If you want to be [00:07:00] more specific to my, my superstition maybe? Uh huh. Well actually this habit, He’s actually kind of on the plays now. I used to be one of those runners where I had to listen. Whoa. Had to. But, uh, recently, I’ve gone on runs without him. And, uh, You didn’t die. Yeah.

[00:07:22] Daren (2): At least I can do it.

[00:07:23] Daren (2): Appreciate your time. Running with me on Conversation Zone 2. Oh, for sure. Hey, 1 percent runner. Better runner. You got me out of my, uh, Centennial Park. Nice one. All the best on your, uh, Man, I know you’re gonna go sub three, dude. You got the fitness, man. You got this, dude. Thanks, bro.

[00:07:40] Daren (3): Time. I’m absolutely obsessed with it, as it’s one of the things we can’t make more of.

[00:07:44] Daren (3): But ironically, we as humans, we created it. Thanks for giving us your time to listen, watch, or read this episode. We love helping runners get 1 percent better each day. One step at a time and can only reach more runners by people like you sharing this out to runners like you get it. We also [00:08:00] have a weekly newsletter that helps runners live better lives through consistent self improvement.

[00:08:04] Daren (3): Unlike other running podcasts and videos, the 1 percent better runner focuses on how small daily habits ripple into broader life success, helping runners perform better, both on and off the road, all in about five minutes per week. This was produced in Sydney, Australia, and I’d like to acknowledge the Gattlegill of the Eora nation.

[00:08:21] Daren (3): who are the traditional indigenous custodians of the land. Mega respects. If you want to contact us about anything, email talk at D lake creates. com spelled T a L K at D lake creates. com all the normal way. We’re also on the socials, mainly Instagram and Strava at D late creates or the 1 percent better runner train, smart race and live easy.[00:08:45] Daren (3): Peace. Good effort.