Are you a runner? Do you have Type 1 diabetes? Charlene has a question about running with Type 1 diabetes – share your advice, tips and lessons learned below…
Hi,
I have been a Type 1 diabetic since 1984 and have been running fairly regularly, but recently decided I need a new challenge. I’ve been running half-marathons with no significant problems and managed my sugar levels throughout without gu or syrups. I used regular sips of Coke and mini energy bars.
My new challenge is a full marathon. I need advice on carbs or gu while running, without rocking my blood sugars too much. I am not on a pump, which I suppose makes it slightly more challenging.
Anyone who has been running with Type 1 diabetes and can offer advice?
Much appreciated!
– Charlene
Psst! Have a question for the South African diabetes community? Email us and we’ll get it answered.
Read more about trail running with diabetes and a few fun trail runs in South Africa for diabetics to try.
Hi Charlene,
That’s great that you’re planning to tackle a full marathon. It should be feasible, as well as a lot of fun. I’ve just finished my third marathon with T1D (also not on a pump), and I haven’t had any major issues with it. I typically drink some juice before I run (more or less the same amount regardless of distance) and then take a running gel about every five miles (each one having around a 20-gram mixture of faster and longer-acting carbohydrates). Over the course of the marathon, then, I’ll take about four gels and water/Gatorade every few miles, and I’ve finished in good shape each time. I notice that if I delay taking the gels beyond a couple miles (e.g., trying to stretch it to every six or seven miles) I can feel hypoglycemia kicking in, but you might have to calibrate things to your body.
Good luck with your training!
Doug
What helpful advice! Thank you for sharing, Doug 🙂
Hi Charlene
What a great challenge- go for it, it’s definitely doable!
I’ve been T1D for almost 25yrs and have run 2 full marathons in the last 2 years. Crossing the finish line of my first marathon was an achievement I will never forget.
I am on a insulin pump with continuous glucose monitoring, which helped a lot to see how I was doing during the race. I made sure I ate a good breakfast before the run but only gave half the bolus that I would usually give. Every 10km I would eat a FarBar (mini energy bar) and every second water stop I’d have a few sips of coke. This worked well for me both times and I managed without my blood sugar dropping below 4.
All the best with your training and race day.
Great advice – thanks Susan!
Hi Charlene,
Certainly achievable! I’ve done 15+ ultra marathons and normal marathons on a lantus/novorapid MDI scheme. Your approach sounds perfect. The key will be adapting your strategy according to what happens after your current comfort zone (21km, and maybe 28-32km with some marathon training). Be prepared to test when you are unsure. And then take on carbs, or hold off on carbs, according to your blood glucose. I have been using a Freestyle Libre, which is excellent for running. Otherwise, any finger prick is worth it. I have seen my carb requirements go up in the last 10km, and I have also slowed to a walk and needed far less carbs. Finally, for your basal, it gets tricky with a taper. I usually choose an amount 1 or 2 units higher than I was using in my final heavier training days. Good luck!
Fantastic advice, thank you Alex! 15+ ultra marathons… Wow!
[…] of the steps you take in your diabetes management everyday. What to eat, how much insulin to take, when (or whether) to exercise, how to interpret a glucose reading, how many carbs to take to treat a low, the list goes […]