Learn how to prevent or deal with an insidious hazard for runners


It is a condition that many long distance runners have encountered to a kind of point. Find out how to deal with it before it turns into something unpleasant, but also how to ensure that you will never (again) experience it!

The signs

• Pale
• Intense and unjustified sweating
• Feeling hungry
• Dizziness
• Headache

• Tachycardia
• Numbness around the mouth
• Nervousness
• Feeling very tired or weak
• Loss of consciousness to a greater or lesser degree

• Prolonged and / or intense training in combination with a limited carbohydrate diet
• No planned  meals
• Intense alcohol consumption
• Eating a high glycemic index (enough sugar) before exercise
• Fasting diabetes management disorder (Diabetes mellitus)

The medical diagnosis

When the blood sugar level falls below 50-60 mg / dl (normal values ​​70-115) and some of the above symptoms coexist.


Immediate but careful administration of digestible foods with sugar by mouth (fruits, candies, energy drinks, etc.).


• Proper eating habits
• Regular intake of meals-snacks
• Increased fluid intake
• Avoid drinking alcohol before training / competition
• Good energy recovery after each workout / race
• Energy training plan in training and competition (gels, liquids, carbohydrates, etc.)
• Respect for signs
• Avoid faster rhythms than those of your training sessions

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