Running with Type 1 Diabetes

Myth-busting and Q&A with HAX Coach Jacob Hunter

Author

Rachael Woodruff
March 03, 2026

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In This Issue:

Running with Type 1 Diabetes

HAX Coach Jacob Hunter has an impressive list of accolades: back-to-back national championships at Loudoun Valley High School, multiple state and national records, and competing at ACC and NCAA Championships for the University of Virginia. He achieved all of this while managing Type 1 Diabetes (T1D), proving that the diagnosis doesn't have to be a limiter for training and competing at the highest level.

What is T1D? Type 1 Diabetes is an autoimmune condition where the body is unable to product insulin. Insulin is a hormone that allows sugar (glucose) to enter cells so they can produce energy. Without it, sugar builds up in the bloodstream which can cause long-term damage to the heart, nerves, and kidneys, or lead to acute, life-threatening complications like diabetic ketoacidosis (DKA). T1D requires lifelong management through insulin injections and frequent blood sugar monitoring.

How does it affect running?

Physical activity has a significant impact on blood glucose. Depending on the intensity, exercise can cause blood sugar to either drop or spike. A runner with T1D must manage these fluctuations "manually." This involves eating carbs to raise blood sugar or injecting insulin to lower it.

While it sounds simple, it’s not always easy to know how the combo of food, insulin, and exercise will affect blood sugar. Diabetics must constantly monitor their glucose levels and learn the ‘science’ of their own bodies to nail down the timing of fuel and dosing of insulin. And for runners, it’s even more challenging to correct blood sugar swings when you’re deep into a long run, workout, or race.

As a runner who has managed T1D his entire career, Jacob is quite knowledgable about the disease and how it affects training. Here are his top tips for runners with T1D:

  1. Stay consistent with fuel sources: Once you find what works, stick with it. It’s important to know how a fuel source makes you feel and how it affects your blood sugar. The more consistent you get with using the same products and amounts, the better you’ll understand your body’s response and make accurate decisions to manage your blood sugar.

  2. Be intentional with meal and snack timing: Plan your runs for when you have less "insulin on board." The more active insulin in your system, the higher the risk of a crash mid-run. This is why Jacob prefers training in the morning—starting with a "clean slate" after 8–9 hours of sleep so blood sugar is easier to predict.

  3. Always carry a fast carb source: This matters for everyone, but it’s especially important for runners with diabetes. Blood sugar can drop unexpectedly, and having quick-acting glucose (like fruit snacks) in your run belt can be a quick fix to avoid that crash.

  4. For races, it’s better to go ‘high’ than ‘low’: Racing is one of the most difficult times to manage diabetes due to the added factor of adrenaline, which naturally spikes blood sugar. That, and once the gun goes off, it’s not very feasible to monitor levels, administer insulin, or access fast-acting sugars without stopping. While Jacob admits he is still perfecting his own race-day strategy, he notes that it’s safer to compete with slightly elevated blood sugar than to risk a mid-race "low." Though neither is ideal, a drop in glucose during a race is far more debilitating to performance and safety than a temporary spike.

Common myths about T1D

  1. Myth: Runners with T1D should avoid intense workouts. 

    Reality: Definitely not. All athletes benefit from a blend of low and high-intensity training, regardless of if they have diabetes or not.

  2. Myth: Exercise always causes a drop in blood sugar.

    Reality: Not necessarily. While steady-state running often lowers glucose as muscles use it for fuel, high-intensity efforts and race-day adrenaline can actually cause blood sugar to spike.

  3. Myth: You can always "feel" when your blood sugar is low.

    Reality: Symptoms like fatigue, heavy limbs, shakiness, or mental fog are common, but they don't always hit at the same time. Some feel a "low" at 80 mg/dL, while others don't notice until they are under 60 mg/dL. This is why constant monitoring is more reliable than "feel."

Watch The Full Video

Jacob shares more on his journey managing T1D, from his diagnosis to competing in the NCAA to now coaching others through HAX. Check it out and leave a comment on the video if you have additional questions about running with T1D!

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