Easy Run Outside
- 4:00 am, BG: 116, Set temp target (reduced basal) for 30 mins
- 4:30 am, BG: 129, Start running
- 4:57 am, BG: 89, Finish running
- 5:10 am, BG: 87, Ab block
- 5:30 am, BG: 85, Finish workout, 1g carb
- 6:00 am, BG: 70, 30 Minutes Post Workout***
On today’s training plan was a 3 mile run and abs. I wanted to get to work a little early today so I ran outside and the the neighborhood hills instead of waiting for the gym to open at 5. It was a cold one today with temperatures in the 20s when I left the house and still dark outside. My legs were still a bit sore and felt heavy from yesterday but it was good practice running on tired legs. After the run I did a quick ab block (which Marty found on YouTube for me). I personally hate ab days but having a strong core is key for running. It’s also critical for just about every way we move in daily life so it’s worth it to incorporate it in your workouts whenever possible.
When I woke up this morning, my BG was in a decent place but a little low to start a run since I anticipate the run to lower my numbers. I knew it would take me just under 30 minutes to finish my run this morning so I set a 30 min reduced basal prior to running. This means my normal basal kicked back in as I began running. My insulin (Humalog) takes about 20-30 minutes to effect my BGs, so reducing it 30 minutes (or more) prior to running allows the effect to happen on my run. Similarly, returning it to normal basal rate as I begin to run, allows it to help control my BGs after the run, especially if I’m anticipating a delayed rise from food or the dawn phenomenon.* Today, after the run, my BGs slowly started to drift down so I had some protein coffee ( 1g carb, 1 g fat, 15g protein)** to help stabilize things.
Timing is everything and it’s hard to get right but the more you practice, the better you get at it and the more stable your BGs will be during workouts.
*Depending on what my BG has been doing throughout a longer run, I will often end a temp basal 20-30 minutes prior to finishing my run for this exact reason.
**I mix coffee (12 oz), Vega Sport mocha protein (14g) and Bulletproof collagen protein (10g) in a blender. It tastes like a latte! 🙂
***This was my lowest BG this morning, it started to rise again after this.
The content on this site is not intended to be medical advice. Always consult your doctor before beginning a fitness regimen or adjusting your diabetes management strategy.