Anybody have any good suggestions to prevent lows after running 4+ miles? And then how to increase mileage without having to eat substantially? Last two nights that I’ve run I crashed to 40 as soon as I finished. I decrease my basal at least an hour before running and am usually high going into the run. I’d like to begin exercise with my bs at a normal range but it makes me nervous…
I have a CGM. An usually have about 15G of carbs for > 5 mile runs but I’ve been running for more than a year now? Some times I’ll have maybe 7-15G of carbs every 3 miles or so, sort of the frequency of gatorade stations @ longer races. I also try to make sure that I run before meals so I don’t have stray bolused insulin lurking onboard.
Thanks for the advice! Yes, I think insulin on board is what’s causing the lows…
I use GU chomps and gels on all my runs.I run after work Mon-Sat and try to keep my BS at around 100 before I start. I don’t use a cgm or a pump. For runs under 5 miles I’ll take 3 chomps, if I’m going 6 - 8 I’ll take a gel. BS is usually back around 100 or so when I’m done.For a longer run on Sunday (12 - 14 miles) I’ll eat a pb and crackers when I wake up and then a gel pack, I’ll also take 1 unit of Novolog to go with it or else I come back with bs over 200. On this run I also carry 3 oz of Gatorade that I make myself. I get a concentration so that 3 oz is about 15 grams of carbs. Most of this came from trial and error and lots of testing! I hate to carry anything on a run so I test a lot for a while and then see how consistent I can be. As for adding mileage if your already doing 4+ you could do a 6 mile run and then the next day go easy. Alternate between short(even a 2 mile) and medium lenght run during the week and then a longer run on Sunday. Keep your week day mileage the same for a while and just lengthen your longer run. Mileage depends on your goals. Keep us posted on how its going and good luck!
As others have said, watch your IOB. It’ll get you EVERY time. 
I have running in the morning before breakfast nailed down and never have problems, but throw in a late afternoon or evening run and it’s a whole new ballgame.
For morning runs, I like to eat around 20g of carbs 5-10 minutes before starting. I tend to do the same thing with IOB later in the day, but I think I need to eat at least 15 minutes before to let the carbs absorb more.