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
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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!
Hi Charlene,
Fellow runner and T1D here. I have recently started ultras too, and am registered for the GCU62 in April 2024. I did the Magoebaskloof Ultra 52km in March of this year as my first, and my sugars were great throughout the marathon. My advice is regarding the leadup to race day. You need to be so careful that you have excellent sugars for those days, and it’s tricky because you are tapering so now all of a sudden you are not doing the excercise you were before. CGM is the way to go and just keep it tidy. Ensure an excellent sleep the night before. I know a bad night’s sleep affects my sugars the next day almost uncontrollably, so I find that key. small breakfast is also good. Yoghurt and berries and nuts do wonders. On the run I am a bit different. I cannot eat. I don’t know why, I just cannot swallow a thing on the run. I keep Glucogels with me, and only consume if needed. At waterpoints (road marathons have too many), ensure you grab a coke every second or third one, and I think you should be good. Try to avoid taking too much on the run. But be vigilant afterwards. After a marathon you deserve to eat whatever your heart desires, so go grab a pizza or something yummy. Inject as normal, and just monitor things. Last thing you want is going hypo 4 hours after. For me that’s normally when I drop, so we are used to it, and literally sit waiting for it and plan our mealtime around it on that day. Also, do remember that 30km is the half way point for a marathon. Just get to 30km, and then you can see how you feel. If you push too hard before that, you could bomb out. Try to avoid that. Good luck!!
Amazing advice – thanks for sharing, Robert!