Stolzena,

I'm going to give you my suggestions in bits and pieces since it could get rather lengthy.  First, I'll give you my background.  I've had type 1 for 24 years, diagnosed at 17 and I'm 41.  I've run a 16:18 5K, a 33:35 10K, and a 1:13:18 half-marathon.  All on certified, hilly, east Tennessee courses.  I did those at age of 28.  I'll never see those times again.  I was running 50-60 miles per week and doing some kind of speed work 2 to 3 times a week.  When I did that half-marathon, I was up to 100 miles per week.  If I wasn't racing that weekend, I was on the track doing speed workouts.  I wouldn't suggest doing this kind of running unless your really dedicated.   I would cut it to 25-30 miles per week and work up to that slowly.  Increase your mileage by 10% per week at most.  Note, I always carry a packet of GU or energy gel in the key pocket of my running shorts in case of hypoglycemia.  Sometimes I would carry two packs on long runs.

 

 

   dont worry about how you run lol the pro basketball player and football player and  hockey player anyone with a brain can figure that out your not young anymore. I cant run as fast as i once did  i am 45 but i still do run and have fun .  my son diabetes type 1. he plays hockey. some day he knows that will come to an end just because. he wont be able to keep up with the younger kids. but right now he is the best in his highschool at that sport. have fun jogging not running. and soon it will be walking.

Stolzena,

 

I'm Type 1, 49 years old and just took up running again about 9 months ago.

 

There are many excellent tips for beginners through advanced runners on how to prepare for a 5k or 10k in Runner's World magazine and at their website.  I use both resources.

 

The fact that we are diabetic should have no affect on our ability to increase our speed or endurance.  Obviously we need to be especially careful of low blood sugars, so I keep some glucose tablets handy when I run.  I worked on increasing both speed and endurance with slow steps.

 

For endurance I started with daily 15 minute runs on a treadmill.  I then added 20 min runs on alternate days, then 30 minute runs every 3rd day with Sundays off.  In short Monday, 15 mins, Tues 20 mins, Weds 30 min, Thurs 15, Fri 20, Sat 30+.  (I run 5K on Saturday which takes more than 30 minutes.)

 

For speed, I do intervals, which is easier on the treadmill because I can program the speeds.  The basic idea in my training is to break up my time into five minute intervals, then do 4 minutes at an easy pace or normal pace and 1 minute at a fast pace.  It can be simply a fast-er pace or a very fast, all-out-leave-me-gasping-for-air pace. 

 

Anyway, that's the system that works for me.  Progress is slow, but steady and noticeable.

 

Let me ask YOU a question - I adjust my insulin downward by one unit per half hour of exercise.  I usually eat before I exercise.  How about others?  Do you eat before or after exercising?  What adjustments to you make in your insuline dosage?

 

Best of luck to you,

 

Terry (49)

Type 1