Can I run a marathon if I have diabetes?

December 12, 2024

3
minutes
by
Nick Hancock

Do you have diabetes? Worried about running a marathon? Then let this story inspire you.

Michael Costa began running motivated primarily by a desire to improve his health - and in particular, the way he handled his type 1 diabetes.

Over time, he has learned to overcome the challenges associated with diabetes, modifying his approach to controlling blood sugars during long-distance runs. Despite living with this condition, it has not affected his passion for athletics

So, how does he do it?

1. Meet Michael Costa: A Journey of Health and Inspiration

Michael Costa’s running story began with a simple goal: to improve his health and better manage his type 1 diabetes. Over the years, he transformed this initial motivation into a deep passion for long-distance running. His experiences highlight:

  • Resilience: Costa’s willingness to keep learning and adjusting his strategies despite setbacks.
  • Innovation: He continually refines how he monitors and adjusts his insulin and glucose levels.
  • Community Impact: His story serves as an inspiration to other diabetics who want to push their athletic boundaries.

While diabetes can pose extra hurdles, Costa’s example proves it doesn’t have to limit your passion for running. By sharing his journey, he hopes others will feel empowered to lace up their shoes and pursue their own marathon dreams.

2. Type 1 Diabetes and Long-Distance Running: Understanding the Basics

Running a marathon is already a formidable challenge for anyone, but type 1 diabetes adds layers of complexity. In type 1 diabetes, the body doesn’t produce enough insulin—a hormone needed to regulate blood glucose (sugar) levels. For runners, this means:

  • Constant Monitoring: You must track blood sugar levels more frequently, especially during endurance activities.
  • Insulin Management: Balancing insulin doses around workouts to prevent hypoglycemia (low blood sugar) or hyperglycemia (high blood sugar).
  • Fueling Strategy: Carbohydrates are crucial for endurance, but they can cause spikes in blood sugar if not managed properly.

Despite these challenges, many athletes with diabetes, like Michael Costa, continue to break barriers. The key is education, preparation, and consistent self-awareness.

3. Overcoming Challenges Through Trial and Error

Costa’s success didn’t happen overnight. He credits trial and error for much of what he’s learned about running with diabetes:

  1. Gradual Learning: Early on, he experienced energy crashes and blood sugar spikes. Over time, he learned how to read his body’s signals.
  2. Experimentation: From testing different glucose gels to tweaking insulin dosages, Costa discovered what worked best for his physiology.
  3. Patience: Understanding your body takes time—especially when factors like diet, stress, and daily activities can influence blood sugar.

His experience underscores the importance of staying curious and open-minded throughout your training journey. What works for one person might not work for another, and even a successful strategy may need to be adjusted over time.

4. Blood Sugar Management Before, During, and After Runs

Blood sugar management is a cornerstone of running with diabetes. Costa’s approach includes:

Before a Run

  • Monitor Levels: Check blood sugar at least 30–60 minutes before you plan to run.
  • Insulin Adjustment: If levels are on the lower side, consider a small carbohydrate snack. If they’re high, you may need a small insulin correction—but consult your doctor or diabetes educator for personalized advice.
  • Preparation: Costa carries extra glucose gel, ensuring he has immediate sugar if he senses an oncoming drop.

During a Run

  • Frequent Checks: While continuous glucose monitors (CGMs) make this easier, finger-prick tests may still be necessary for some.
  • Portable Fuel: Gels, sports drinks, or chews. Costa always keeps more than he thinks he’ll need, just in case.
  • Listen to Your Body: Symptoms like dizziness, sweating, or confusion might indicate dropping blood sugar.

After a Run

  • Immediate Refuel: Combine carbs with protein to stabilize blood sugar and aid muscle recovery.
  • Ongoing Monitoring: Blood sugar can drop hours after a run, known as “delayed hypoglycemia.” Costa checks his levels multiple times, especially after long or intense sessions.

5. Fueling and Diet: Plant-Based for Performance

A notable aspect of Costa’s lifestyle is his largely plant-based diet, which he finds beneficial for both blood sugar control and overall health:

  • Complex Carbohydrates: Foods like whole grains, legumes, and vegetables offer sustained energy without extreme sugar spikes.
  • Ample Micronutrients: Fruits, vegetables, and plant-based proteins supply vitamins and minerals that support recovery and immune function.
  • Healthy Fats: Avocados, nuts, and seeds can help stabilize blood sugar and provide essential fatty acids.

This way of eating provides Costa with the carbohydrates needed to fuel his runs while minimizing the risk of drastic highs and lows. Of course, dietary choices are personal, and runners with diabetes should find the balance that best suits their needs—be it plant-based, omnivorous, or somewhere in between.

6. Mental Health and the Joy of the Finish Line

For Costa, running isn’t just about physical health; it’s also a mental lifeline. He notes:

  • Stress Relief: Managing a chronic condition like diabetes can be stressful. Running offers an outlet to clear the mind.
  • Sense of Achievement: Few things compare to crossing a finish line, and that sense of accomplishment can be especially powerful when you’ve overcome added challenges.
  • Routine and Structure: A consistent training schedule can create stability, which is beneficial for both mental health and blood sugar control.

His story reminds us that exercise can significantly boost emotional well-being, a factor often overlooked in discussions about diabetes management.

7. Marathon Training Tips for Runners with Diabetes

Ready to follow in Costa’s footsteps and train for a marathon? Below are practical tips to set you up for success:

  1. Consult Your Healthcare Team
    • Before beginning any rigorous training plan, get the green light from your doctor or diabetes educator. They can help you refine insulin doses and monitor any potential complications.
  2. Start Slowly
    • Build a solid base of easy to moderate runs before adding speed work or long-distance mileage. This gradual approach helps you understand how your body responds to various intensities.
  3. Keep a Training and Food Log
    • Document your runs, blood sugar readings, meals, and insulin doses. Identifying patterns will help you make informed adjustments over time.
  4. Experiment with Different Fuels
    • Test energy gels, sports drinks, and snacks during your training runs—never on race day. Find out which products keep your blood sugar stable and your energy levels high.
  5. Plan for Emergencies
    • Always carry a form of fast-acting glucose (gels, tablets, candy) and let a running partner or friend know about your condition. If you run alone, consider wearing a medical ID bracelet.
  6. Monitor, Monitor, Monitor
    • Consistent blood sugar checks (using a CGM or regular testing) are crucial. Pay attention to how weather, stress, and sleep affect your levels.
  7. Embrace Cross-Training
    • Low-impact activities like swimming or cycling can boost cardiovascular fitness without the same stress on your joints and blood sugar fluctuations that intense running can cause.
  8. Focus on Recovery
    • Proper rest and recovery are essential for any marathon runner, but especially for those with diabetes. Adequate sleep, hydration, and balanced nutrition will help maintain stable blood sugar levels.
  9. Stay Flexible
    • If you notice abnormal blood sugar readings or unusual fatigue, adjust your training plan. Skipping or modifying a workout may prevent bigger issues down the line.
  10. Celebrate Milestones
  • Whether it’s your first 5K or your 20-mile training run, celebrate progress. Each step forward is an achievement.

8. Final Thoughts

Michael Costa’s journey exemplifies how diabetes need not stand in the way of athletic goals. By learning through trial and error, adopting a plant-based diet, and monitoring blood sugar diligently, he has turned potential obstacles into stepping stones. His love for running, coupled with improved mental health, demonstrates that the finish line is within reach for diabetic athletes who plan, adapt, and remain dedicated.

Key Takeaway: If you’re living with diabetes and aspire to run a marathon, take inspiration from Michael Costa’s experience. Equip yourself with the right tools—regular blood sugar checks, tailored fueling strategies, and a supportive healthcare team—and you’ll be well on your way to crossing that finish line with pride.

For more running tips, contact expert marathon coach Maximum Mileage Coaching today to work out a suitable training plan for you.

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