Marathon running

[tyroneshoelaces]

I'm thinking or entering a marathon next year and wonder if anyone has any tips. I do a lot of running, but over much shorter distances, and I'm very careful about checking my blood sugar levels and ensuring I have enough emergency carbs. But a marathon is on a whole new level - that is, I did run the London Marathon in 1998, but I didn't have diabetes then and coped well enough. If I do go in for it, I shall consult my doctor of course, but the major worry is of course having to stuff your running shorts with biscuits, cake, carbohydrate tablets and so on just to keep going. Any views appreciated.

 

[cugila]

Hy tyrone.

Best of luck to you. Here is a link to a great site which will probably give you all the information you are likely to need as a Diabetic running a marathon ?

http://www.runsweet.com/MarathonRunning.html

Ken.

 

[tyroneshoelaces]

Good stuff, Ken. Thanks.

 

[mildredex]

Is Deena Kastor going to celebrate if she gets third place again this time in the Olympic Marathon?
Her celebration was performed as if she had won the race at the last Olympic Marathon, when in reality she placed third. While third place is certainly a great accomplishment, isn't it disgraceful and dimmeaning to celebrate anything but first place? I believe it sets the bar low for American distance running by saying that third place is just as great as first place.

 

[tyroneshoelaces]

Maybe it's just cos I'm English and we tend not to take such great store of winning, but surely it depends on your pre-race ambitions. Third place is pretty good in my opinion in any event. And, blah blah, it's the taking part that counts, blah blah.

 

[hanadr]

Considering how many people couldn't WALK 26 miles, coming third is Brilliant!

 

[tyroneshoelaces]

Exactly. Most weeks I run a fun 5k race (see www.parkrun.com). It has some very fast runners in it most weeks, some intermediate ones like me, and some people who are happy just to get round. The last lot are the ones I admire most. The event is great, it's free, gets people out of bed on a Saturday morning, and gives you a wee bit of competition, mostly against yourself. More sport should be like this.

 

[LittleGreyCat]

Re: Half Marathon running

The information is useful but is aimed at T1 diabetics.

As a T2 on diet and exercise currently starting to train for a half marathon I need to know which energy bars/drinks are O.K. for use when running, and any special dietary tips.

[I do have this vague dream that I could eat a Mars Bar half an hour before running and savour the flavour all the way round ;-) ]

Any T2 runners out there?

Cheers

LGC

 

[Handyníall]

Huge tip for all diabetics doing exercise. Don't drink energy drinks like glucose cause they'll send your blood levels through the roof. Instead, fill a bottle with water and add a tiny amount of salt (I mean a pinch). This'll make the water isotonic and it'll be absorbed by the cells easier. If you don't like salty water, then add some cordial (dilute orange etc. with no added sugar of course) and add a bit less salt.

Good running!

 

[LittleGreyCat]

Huge tip for all diabetics doing exercise. Don't drink energy drinks like glucose cause they'll send your blood levels through the roof. Instead, fill a bottle with water and add a tiny amount of salt (I mean a pinch). This'll make the water isotonic and it'll be absorbed by the cells easier. If you don't like salty water, then add some cordial (dilute orange etc. with no added sugar of course) and add a bit less salt.

Good running!

If you read the link referred to higher up the thread then you will see a T1 taking a glucose tablet every half hour of running and reduced insulin on race days. Reduced insulin after the race and on the following day as well.

After a certain amount of exercise the body runs ot of fuel reserves. I have no intention of running out of useable fuel and starting to digest my own muscles.

There seem to be at least two authors - see extracts below:

"The dietary requirements of a marathon runner who is diabetic or non-diabetic are the same, but diabetic foods of low glycaemic index are not suitable during and following running, although should remain an important part of the diet on rest days. As he is of normal body weight, reducing carbohydrate is not appropriate, as this will lead to early fatigability. The increase in energy expenditure of training will need to be supported. During the training programme, as the length of training increase, the carbohydrate intake should also increase, so that typically during exercise 60 grams of carbohydrate are consumed per hour of exercise. This can be taken as a glucose polymer drink, which may reduce hypoglycaemia whilst running. After exercise carbohydrate again needs to be taken to replenish muscle and liver stores of glucose. Again, typically 60-120 grams in the post exercise period."

and

"On the morning of the marathon, a carbohydrate meal needs to be taken 2-3 hours prior to the event with a much-reduced dose of short acting insulin. He should aim to start the event with a blood glucose value of between 10-15 mmol per/l, and 30 grams of glucose taken every half hour throughout the marathon. This can be taken as a glucose or glucose polymer drink or in sweet form. On completing the event, 60-120 grams should be taken in association with further bolus analogue insulin. Your normal insulin template can be followed for the rest of the day, but with reduced isophane insulin at night to reduce the risk of nocturnal hypoglycaemia"

and

"From about 16 miles (and as your body’s stores of energy near depletion) I find that I need to steadily increase my sugar in take – normally this would be adding glucose sports drinks on top of the dextrose per mile – around one 330ml pouch per 4 miles. By mile 26 I am probably taking the equivalent of 2 dextrose tablets per mile rather than 1. As earlier, if my legs feel very leaden I will take an extra tablet – though as everything feels leaden at this stage it makes it a bit more difficult !
Despite what feels like the vast amounts of sugar eaten by the end, my post finish blood sugars have to date been in the 5-10mmol/l range. I have not been particularly scientific about what I eat post race. However I have found that I probably only need 50% of normal insulin levels the rest of that day (if eating normally) and 75% of normal levels the day after to stay balanced.
"

As you can see, T1s are taking glucose drinks.
Because this is very T1 orientated I am looking for a T2 perspective.

Cheers

LGC

 

[phoenix]

I use about glucose tablet every half hour plus a bigger intake of carbs (gel or drink) at about 18miles. I also use a home made isotonic drink as mentioned above but it does have some real orange juice . However I am type 1.
I came across this old blog written by a type 2 runner, haven't read much of it, so I don't know how useful it is, but earlier posts 2007 seem to describe his regime.
http://thediabeticrunner.blogspot.com

 

[jan123]

Huge tip for all diabetics doing exercise. Don't drink energy drinks like glucose cause they'll send your blood levels through the roof. Instead, fill a bottle with water and add a tiny amount of salt (I mean a pinch). This'll make the water isotonic and it'll be absorbed by the cells easier. If you don't like salty water, then add some cordial (dilute orange etc. with no added sugar of course) and add a bit less salt.

Good running!

When I did the FLM a few years ago I had a bottle of diarolite made up and found it kept me going, 2007 was a particularly hot year, I made it up with full sugar cordial and water

 

[nick-o]

To hijack this thread...

Is anyone running the London Marathon this year. I've just been awarded my golden bond place with Diabetes UK. I have type 1 diabetes and it'll be my first marathon.

 

[tyroneshoelaces]

Good for you, nick, and well done.