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Exercise

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pinewood

Well-Known Member
Messages
792
Location
London
Type of diabetes
Type 1
Treatment type
Insulin
I was diagnosed T1 almost 3 weeks ago.

Pre-diabetes I used to run 5-10km at least 4 x per week. I tended to do high intensity training where I would sprint and jog in intervals. However, since my T1 diagnosis (and because of the Christmas break) I haven't done any exercise at all for the last 3 weeks.

I'm really nervous to start exercising again and have no idea how to approach it. I used to run first thing in the morning before breakfast - I assume that's no longer a good idea as I'd be likely to hypo. I get stomach stitches really easily which is why I used to always run on an empty stomach, but now I assume I should have something to eat. What do you suggest? Obviously I don't want to eat too much but I know need to make sure my BG doesn't drop too low.

I'd be really grateful to hear from other T1's with their exercise regimes. I really want to stay fit but know that if I carry on as I'm going, I'm going to pile on the pounds really easily and I'm genuinely pretty nervous of a hypo.

Thanks!
 
I've never been a runner but have played football ( both 11 and 5 a side) and at different times of the day.
I found it best to reduce insulin a bit right before and make sure to have fast acting carb available ( Lucozade glucose tabs - orange flavour for me )
which for running might be in a small belt type pouch worn around the waist ??
 
Having run a few half marathons, you don't need to be too nervous. It's easily managed. I'd suggest finding yourself a standard mile circuit and then running it multiple times at your standard pace. At the start and end of each mile, test your blood sugar. This will give you a handle on what drop you can expect per mile run.

You can then decide on the best strategy to manage it, either with extra carbs or reduced insulin.

You'll also need to be aware that post training, your body will be more sensitive to insulin, so you may need less. How sensitive will be a case of trial and error. You will need to test a lot, but once you have it, it will be straightforward. Most importantly, don't be afraid of hypos.
 
Keep in mind that the high intensity sessions will likely cause your BG levels to rise and you may need to inject insulin during the session to counteract this.

The key thing is test test test. It may be a pain initially but once you figure out whats going on it is essential. I regularly skip a rep or two to test blood and inject insulin.
 
I play football 3 times a week and try to run on a few off days. It's just about planning ahead, have your food beforehand and I was told to lower my insulin by one unit for the injection before exercise.

I think I waited about a month too before doing any physical activity but apart from being unfit I didn't feel too bad. Maybe a little dizzy the first two times but after that I feel a lot better than before most of the time.

During exercise my sugars tend to go to about 11 but drop down quite quickly an hour or so after but I don't think I've ever hypo'd. Best to just keep a close eye on it.
 
Athletic T1's should not inject into your limbs before exercise. Always use the stomach. I spin a lot and eat a jelly baby after every 2 tracks from the mid way point which keeps me going to the end otherwise i would hypo and that's with a Banana at the start. It's all about testing.

I also do Body Pump and i'm usually ok so long as i start at around 9mml. I do sip on an isotonic drink though which i don't like.
 
I've done a couple of half marathons this year. I do a few fast 5km runs per week, then a longer one of 10 miles or so. Running is perfectly safe to do as a T1. A few bits of advice I'd give you:

  • Carry a bum bag with your meter and at least 1 pack of dextro tablets (I always carry 2 packs with me; I know bum bags are not at the height of fashion, but needs must and all that!). It's important that you always have access to fast acting glucose during exercise.
  • Until you've figured out how your levels are affected by running, test your levels every 15 mins or so. If you are below 6, take 2-3 dextro tablets.
  • Intense exercise does sometimes increase levels as your body will be stressed and stress hormones increase BGs.
  • Try to be repeatable to make your levels nice and predictable. I.e. keep your runs a similar distance and intensity.
  • Always log your levels before, during and after running, including how much fast acting carbs you have taken, that way you will soon learn how to approach your next run.
  • Don't run within about 3 hours of taking fast acting insulin, you will likely end up hypo.
Finally, exercise before breakfast is fine, it's when I do my 5km runs. If you do exercise before breakfast, your breakfast dose of fast acting insulin (I use Novorapid) will be less than usual because exercise lowers your insulin resistance; the dose is usually lowered by around 50%.
 
Also, there's a T1 on here (@ElyDave ), relatively recently diagnosed (within the last couple of years, I think) who runs ultramarathons. Dave might have some more tips.
 
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