There are few things as draining and discouraging as going for a long run and then dealing with a high blood sugar at the end. That’s why I would like to share with you the strategies I use to manage my blood sugar both on a long run and on race day.
There are numerous things which can impact your blood sugar during and after a run. Starting about three days before race/run day, everything you do will affect not only your performance, but your blood sugar and recovery in some way. In this post, you will learn how to manage blood sugar during and after a long run by fueling in a way that allows the food you eat to work with your body instead of against it…
What to eat the night before a long run
“Ninety-nine percent of of how well you do on race day will have to do with what you ate or drank or didn’t leading up to the race,” says Lisa Dorfman, CSSD, director of sports medicine and performance at The University of Miami. This is especially true for diabetics, as food has an even greater effect on your body than it would otherwise.
The quality of the food you eat will impact your performance, recovery, and blood sugar during and after you run. It is best to avoid inflammatory and processed foods leading up to a run. Instead, try to eat plenty of natural foods that are rich in carbs and protein. This will ensure you finish your run feeling energized and with stable blood sugar levels.
Learn more about fueling for your run with the Runners World Big Book of Half Marathon and Marathon Training.
What to eat the morning of a long run/race
Once again, eating a balanced meal is the key. Getting plenty of protein and a little fat with your pre-run meal (in addition to plenty of carbs) can really help with blood sugar regulation. However, there is no hard and fast rule. Because every runner is different, you will have to experiment with different kinds of foods to see what works best for you.
Best fuels for during a race
There are many reasons why fueling during a run is important. From energy levels to recovery and performance, getting enough fuel while you are out on the roads can make all the difference in your training. Here are some of my favorite ways to fuel:
- Coconut water. Though unconventional, coconut water provides a natural alternative to most processed sports drinks. I started fueling with coconut water a short time ago, and I have been loving it.
- Scratch Labs. Scratch energy gels and stews are an excellent option for diabetic athletes. Grab your fuel here!
- Huma. I use Hula is because they are super delicious and made from natural ingredients. Grab your fuel here!
How to manage blood sugar post-run
Are you frustrated because it seems like every time you get done with a long run and you are feeling great, your blood sugar goes through the roof and you are smashed for the rest of the day? I know I have been in this place.. That’s why I want to share with you three ways I keep my blood sugar from spiking after a run.
- Cooloff. I know, the last thing you want to do after running 15 miles is run some more. But a 5 to 10 minute walk/jog can really help with that post-run spike. If it was a really long run like a 20 miler, just walk for a few minutes.
- Hydrate. It is important to hydrate after any run. Getting some water or electrolytes within 20 minutes of finishing you run can really help your body recover and avoid a high BG (Blood Glucose).
- Bolus at the end of run I don’t recommend taking a lot of insulin right after a workout as there is a risk of hypoglycemia. However, I have found that a small bolus shortly after a long run or hard workout helps keep my BG regulated for the rest of the day. Consult your doctor before making any changes to your insulin schedule.
I hope you have found value in this post, and you are able to take these strategies and use them to transform your training. See you next time!
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