I run every other day, and workout at the gym in between.
I used to cut my basal to zero when exercising until a diabetes educator pointed out to me that nobody turns of their pancreas when they run, so why should I? Doh! That explained the bouts with DKA after long runs - no insulin!! I needed a reminder that the insulin doesn’t have an effect for two hours, so when I turn it off now, two hours later there will be none there.
On runs under an hour (I usually run for 30 minutes) I don’t touch my basal rate. For longer runs I’ll reduce it to 20% of normal starting 90 to 120 minutes before hand, just like others do, and bring it back to 100% as soon as I’m done.
I like to start with a slightly elevated BG - 120 or higher. If I eat first and am starting high, I’ll calculate the correction and meal bolus then reduce it by 1 unit for each hour of upcoming exercise.
If I’m not eating I won’t take any correction bolus - I’ll use the exercise as correction.
If I’m in a normal range (80-120) I’ll take in some carbs first, like a piece of fruit or a granola bar or a cookie . . . some ice cream . . . a donut . . . something I shouldn’t be eating in other words.
If I’m over 250, I don’t exercise - for me it raises my BG. I’ll wait until it comes down.
I test every 30 minutes. For runs over 1 hour I’ll eat some GU or other gel every 30 minutes or so. I basically just carb up during the run - gels and diluted Gatorade - at a steady rate of intake, modified by my current BG.
Afterwards, I’ll drink some more diluted Gatorade. Tried the recovery formulas, but those things are carbohydrate bombs and I haven’t figured out how to bolus to stay ahead of the spike in BG they cause. I try to eat something balanced (carbs, fat, protein) within the next two hours.