What I have learned after years of training as an endurance athlete with T1D. From nutrition to recovery, everything you need to know for running with diabetes.
Reaching your running goals and managing diabetes can feel challenging, but it isn’t impossible. With the right nutrition and planning, you can excel as a runner and take control of your diabetes. Here’s what you need to know.
How does running with diabetes affect blood sugar?
Regardless of whether you have Type 1 or Type 2 diabetes, it is important to monitor your blood sugar closely during and after exercise. You can do this through a cgm (Continues Glucose Monitor) a testing kit, just make sure you are checking your sugar every 15 to 25 minutes. This will help give you an idea of what your blood sugar is doing so you can act to prevent lows or highs during your run.
It is particularly important to keep a close eye on blood sugar during a hard workout like speed training or a long run. Because running is such a demand physically, there is a risk for hypoglycemia (low blood sugar.)
Any type of exercise will cause your body to burn energy. Running especially can be taxing on the body, so its a good idea to keep a snack on hand incase of a low.
It can be challenging to regulate blood sugar during a run, but its very doable.
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How to fuel pre-run
For any runner, what you eat before a run is of critical importance. Getting enough fuel before you get to the starting line can be the difference between a PR and barely finishing the race.
Carb loading doesn’t really work with diabetes. Instead of eating a bowl of pasta, I have found that a balanced meal with plenty of carbs, protein, and fat works best the evening before a race. On race morning, I like to get mostly carbs and protein but not much fat or fiber. Here are some pre-run snack ideas…
| Turkey sandwich on whole wheat bread and 1 apple | 420g calories 72g carbs | Turkey provides a good source of protein, whole wheat bread and an apple are energy. |
| 1 Egg on a piece of toast, 1/4 cup blueberries and yogurt. | 400g calories 66g carbs | This is a nutrition rich meal best eaten about two hours before a run. |
| Kodak Pancakes with honey and an apple | 484g calories 69g carbs | Good protein and carbs, this meal will give you quick energy for a run. |
Learn how to avoid eating inflammatory foods before a run here.
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What to eat after a run
What you eat after a run can make the difference between high blood sugar for the rest of the day and a good recovery. Once again, getting a balanced meal is the key. There are some differences in what you should eat after a run, however. Your calorie intake should be higher to promote recovery. You can find some good recovery snacks below.
What to eat before and after a run
Runners may already be aware that they need to eat the right foods to fuel their runs properly – and that, to recover well, they need to eat well after each run, too. But what does this mean in practice? Read more on RunnersWorld
Easy protein smoothie for diabetic runners
f you are looking for an amazing and healthy protein smoothie recipe, try my blueberry and cherry protein smoothie recipe. A balanced mixture of carbs for energy and protein for recovery. Read more
What to carry while you’re running with diabetes
If a low does happen while you are out running, it is important to have the right fuel to get your blood sugar back up and give you energy for the rest of a run. Some of my favorite fuels are raisins, dates, coconut water, and Larabars. Huma and Scratch are also great options.
Is it possible for diabetics to be pro-athletes?
So with all the additional stuff that an athlete with diabetes has to deal with, is it possible for a diabetic to compete on a pro level?
The answer is YES! Just because you have diabetes doesn’t mean you have any less potential than anyone else. Athletes such as Chris Dudley, Jay Cutler, Kate Hall, Sophie Schunk, and many others demonstrate that diabetes can be an athletes strength instead of a weakness.
Related Article:
DREAM BIG: THE INSPIRING STORY OF CHRIS DUDLEY: AN AMERICAN HERO
There are few stories of determination and perseverance equivalent to that of Chris Dudley.
I have found that my diabetes inspires me to train and perform at a higher level so that I can help others to reach their own goals. Remember, anything is possible with patience and perseverance.
Set yourself yourself up for success
When we take care of our blood sugar, we set ourselves\ up for success. Not just athletically, but in every area of life. Our health plays into everything. If we are running regularly, we will be strong, healthy, and energetic. By managing diabetes during a run, we open up limitless opportunity for the future.
Different…Not less than: Running With Diabetes
I hope you have found value in this post. My goal is to help diabetic athletes reach their goals by training not just harder, but smarter. Running with diabetes can be challenging, and it is certainly different. However, different isn’t less than. As a diabetic runner, there will be good days and bad, but remember, if you follow the correct protocol, you will find success.
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