Keep going
Nobody knows your diabetes better than you. Every session teaches you something. Here is where to find other people, get your questions answered, and take it further.
Common questions
“That keeps happening to me”
Real questions people ask us. Open the one that sounds like you.
I always go low when I runStart higher, and cut the insulin still working.
- Check your glucose and trend arrow before you set off - do not start on a falling arrow
- If you run within two hours of a mealtime dose, try a smaller dose next time
- For runs over 30 to 45 minutes, plan carbs during, not just before
Why do I go high during hard sessions?Stress hormones, not a mistake.
- Short, hard effort makes your body release stored glucose - a rise is normal
- Wait before you correct it; it often comes down on its own as you recover
- Plan for a possible low later, especially overnight
My glucose drops hours later, or overnightYour body is refilling its stores.
- This can happen for up to a day and a half after a long or hard session
- Eat carbs with your next meal and consider less insulin with it
- Check before bed after an afternoon or evening session - a small snack can help
I want to start but I do not know what to doPick one thing you will enjoy.
- Walking, easy cycling, swimming, dancing and gardening are all good places to start
- One of the biggest mistakes is doing too much too soon
- Every person who now enjoys exercise with Type 1 started exactly where you are
Find your tribe
Learn from people already doing it
Thousands of people with Type 1 diabetes are already proving that remarkable things are possible. One of the quickest ways to build confidence is to learn from them.
Start with Enhance-d
Join the EXTOD group in the Enhance-d app
Enhance-d shows your glucose next to every session, and there is an EXTOD group inside the app - everyone using these guides, in one place. It is built by exercise scientists and people living with diabetes, and it is free to start.
EXTOD
Our own evidence-based guides, tools and events - you are already here.
Enhance-d Club
A global club of people who exercise with diabetes - meet-ups, local chapters, and an EXTOD group in the app.
Diabetes UK
Local support groups, forums and general exercise advice.
Breakthrough T1D UK
Community events, Discovery Days, youth programmes and peer support.
Together Type 1
A UK-wide community for 11 to 25 year olds living with Type 1.
T1Resources UK
A directory of trusted websites, podcasts, blogs and social accounts.
London T1D Crew
Community-led training days, meet-ups and parkrun gatherings.
Events
Ride4T1
A ride for people living with Type 1 diabetes, supported by EXTOD. Move more · Learn more · Live more.
More help
Sports clinics
Specialist clinics run by diabetes doctors and dietitians are available across the UK if you would like one-to-one support with your exercise. Ask your diabetes team about a referral.
Beyond ICE (insulin, carbohydrate, exercise) - stay curious
You do not need to learn everything today. When you are ready, these are the next things worth understanding.
Why pizza is tricky - fat and protein slow digestion, so your glucose can climb hours after eating.
Why snacking complicates things - when you eat changes how exercise affects you.
Why a routine helps - exercising first thing behaves differently from exercising later in the day.
Why sleep and rest matter - poor sleep changes how your body handles glucose the next day.
Confidence doesn’t come from getting everything right. It comes from understanding your own body a little better after every session.