Running on Vacation with Type 1 Diabetes: How I Stay Safe While Enjoying the Miles

Vacation used to mean taking a break from almost everything.

Work.

Schedules.

But one thing I don’t usually take a break from is running.

I love exploring new places on foot. Whether it’s a quiet beach road, a trail through a state park, or a neighborhood I’ve never seen before, running lets me experience a destination in a completely different way.

Traveling with Type 1 diabetes does require a little more planning, but it has never stopped me from lacing up my shoes.

Here’s how I approach running when I’m away from home.

I Never Assume Every Run Will Feel the Same

One of the first things I’ve learned is this:

Vacation runs are different.

You’re eating different foods.

Sleeping in a different bed.

Walking more than usual.

Maybe you’re in a different time zone.

Maybe it’s hotter than you’re used to.

All of those things can affect your blood sugar.

Instead of expecting my body to respond exactly like it does at home, I expect to pay a little closer attention.

One of My Favorite Vacation Traditions

One of my favorite parts of vacation actually starts before we even leave home.

I love opening Strava and planning my vacation run.

Before we’ve packed the car or boarded the plane, I’m already zooming in on the map looking for the best route.

Can I run along the beach?

Is there a quiet neighborhood nearby?

Are there trails to explore?

I genuinely get excited about seeing a new place through a pair of running shoes. I think you notice so much more when you’re running than when you’re driving. You see the little coffee shops, beautiful homes, hidden parks, and neighborhoods you probably would’ve missed otherwise.

Lately, there’s been another reason I get excited about vacation runs—the Intrvl app.

If you haven’t heard of it, Intrvl lets you claim the streets you run. It’s turned every vacation into a little scavenger hunt.

Now, before every trip, I’m studying the map thinking,

“Okay…where can I claim some new territory?”

It’s completely unnecessary…

And completely fun.

The best part?

My family has gotten into it, too.

Now when I walk back through the door after my run, they don’t usually ask,

“How was your run?”

Instead, they ask,

“Did you claim anyone’s territory?”

It makes me laugh every single time.

Somehow, claiming a few streets in Florida—or wherever we’re vacationing—has become part of our family tradition.

When I get home, I love opening Strava and looking back at my route. Those colorful lines across the map aren’t just miles.

They’re memories.

Every run tells the story of a vacation, a sunrise, a new neighborhood, or a place I’ll probably never run again.

To me, that’s one of the coolest parts of being a runner.

You’re not just collecting miles.

You’re collecting places.

Heat Changes Everything

Most of my vacations involve warm weather.

Florida.

Beach trips.

Summer travel.

Heat can increase insulin sensitivity for some people, speed dehydration, and simply make a run feel harder.

That means I:

• Start well hydrated.
• Carry water if I need it.
• Watch my CGM a little more closely.
• Don’t be afraid to slow my pace.

Vacation isn’t the time to prove anything.

I Carry More Than I Think I’ll Need

Even if I’m only heading out for a few miles, I bring:

• Fast-acting carbohydrates
• My phone
• Identification
• Water (when appropriate)
• My CGM and insulin pump

I’ve learned that it’s much better to carry something and never use it than wish I’d packed it.

I Usually Make Someone Ride a Bike With Me

This has become one of our vacation traditions, too.

Whenever I can convince someone, I have them ride a bike while I run.

Yes, it’s fun to have company.

But there’s another reason.

They’re my GPS.

If I decide to turn down a street I’ve never been on or explore a neighborhood that caught my eye, they’re there to help make sure I can actually find my way back.

More importantly, they’re there for safety.

Running somewhere unfamiliar is different than running my neighborhood at home.

If something unexpected happened—a low blood sugar, a twisted ankle, or simply getting turned around—I know someone is right there with me.

It also gives us a chance to spend time together.

They get a bike ride.

I get my run.

And we usually end up discovering parts of the area we never would have seen from the car.

Vacation Isn’t the Time to Chase a Personal Record

I remind myself of this every trip.

Vacation runs are about movement.

Fresh air.

Exploring.

Enjoying the scenery.

If I run slower because it’s hot…

Great.

If I stop to take pictures…

Even better.

Those memories are worth far more than a few seconds per mile.

My Pre-Run Checklist

Before I leave the hotel or rental house, I quickly ask myself:

• What’s my blood sugar?
• Which direction is my CGM trending?
• Do I have insulin on board?
• Did I bring fast-acting carbs?
• Is my phone charged?
• Does someone know where I’m running?
• Do I have water if it’s a hot day?

That quick check only takes a minute, but it helps me head out with confidence.

Some of My Favorite Vacation Runs

Some of my favorite running memories haven’t happened during races.

They’ve happened while watching the sunrise over the ocean.

Running through a town before everyone else wakes up.

Exploring a beach community before the crowds arrive.

Finding a hidden trail I never would have seen from the car.

Those runs remind me why I love running so much.

They also remind me that Type 1 diabetes doesn’t get to decide where I can go.

Don’t Let Diabetes Keep You From Exploring

Yes, traveling with Type 1 diabetes takes a little more planning.

Yes, running somewhere unfamiliar requires a little extra awareness.

But don’t let that stop you.

Pack your supplies.

Pay attention to your blood sugar.

Respect the weather.

Tell someone where you’re going—or better yet, convince someone to hop on a bike and come with you.

Then lace up your shoes and explore.

Some of the best miles you’ll ever run won’t happen on race day.

They’ll happen on vacation, when you’re discovering a new place one step at a time.

And Type 1 diabetes gets to come along for the adventure—not decide whether the adventure happens.