Is Running an Effective Sport for Diabetes Control?

It is a well-known fact that finding your comfort sport and exercise routine is crucial to keep yourself active and healthy. Running is an aerobic exercise known for its numerous benefits: cardiovascular disease prevention, stress reduction, and, yes, better diabetes control. Besides, it’s so versatile! 

You may start running in your local park, go to the gym for a treadmill, or jog in your backyard. And longer runs are just as good for you as short ones, so the most important thing is to pick the right rhythm for one’s needs! Today’s article focuses on the role of running in the life of a person with diabetes, including precautions, recommendations, and safety tips. We’ve prepped all the essentials just for you!

How Does Running Affect Blood Glucose Levels?

Monitoring blood sugar levels during the run is crucial, regardless of whether you have type 1 or type 2 diabetes. It may happen during the activity, typically in less than an hour after you start; on top of that, running may worsen already-falling glucose levels, so checking blood sugar before exercising is also a must. The risk of hypoglycemia is the highest immediately after a run, as well as 1 to 2 days after it. The body’s response to the activity also depends on the medications that people take: if they are prescribed to use hypoglycemic insulin or oral medication, the chances of experiencing low blood sugar are much higher.

If you are one of those people who use insulin to manage blood glucose levels and you’ve taken your meds before the meal, keep this factor in mind if you plan to run afterwards. In this case, hypoglycemia is possible because insulin is absorbed faster into the working muscle when the muscle contracts, so if you know that a workout is planned for later, we recommend administering the remedy into the abdomen to reduce the chances of experiencing low blood sugar.

Each body reacts differently to various medications, activities, and other irritants that may affect blood sugar. There is also a risk of high blood sugar (or hyperglycemia), which may result in the liver releasing ketones; this can also be quite harmful, so vigilant monitoring is always crucial.

Can People Experience Low Blood Glucose After Running?

Yes, some individuals experience hypoglycemia after running, which is why it’s important to get a better understanding of the body’s behaviors and patterns across different activities. Check how blood glucose responds to exercise, monitor the numbers, and adjust your workouts according to your needs to have a safe experience and see positive results afterwards.

Should Diabetes Runners Check Blood Sugar Often?

In order to understand one’s glucose patterns, checking the numbers throughout the day is highly recommended. It can be done via GGM or fingersticks, both at home and in the doctor’s office. Many runners try to eat various foods to see how the body responds and create the most beneficial diet for day-to-day routine, as well as for the days when aerobic activity, such as running, is scheduled.

Preparing for Diabetes Running: Exercise Safely!

Running with diabetes is a perfect way for exercise, weight loss, getting out of the house, and maintaining good spirits. And how can you have a positive experience? If you plan everything in advance, of course! Below, we will list all the top recommendations proven with time, so you can enjoy your runs safely and beneficially.

Many individuals with type 1 diabetes find that running helps them feel more alive and tests their limits. The same goes for those with type 2 diabetes.

#1. Fuel Pre-Run to Prevent Low Blood Sugar

Fueling before runs is crucial for a good run, regardless of whether you have diabetes or not. The recommended glucose level prior to the workout is 126-180 mg/dL. If the numbers are below that range, it is recommended to consume 10-20 grams of fast-acting carbohydrates. In case blood glucose is lower than 90 mg/dL, 30-40 grams of carbohydrates should help. More substantial meals that include fat, protein, and high-fiber products must be consumed 3-4 hours before the run.

The best formula for calculating appropriate glucose levels for a 60-minute run is by calculating carb intake: 1-4 g/kg body weight 1 to 4 hours before the run.

#2. What to Do During the Run?

If your run lasts less than an hour, there’s no need to carry snacks with you. A simple water bottle and a proper pre-run meal are enough to keep you good for the whole experience. However, in order to prevent hypoglycemia in people who are inclined to low blood sugar, it is important to take some products that may potentially deal with the problem: glucose tabs, glucose gels, dried fruit, candy, sports drinks, etc. It is also recommended to carry a continuous glucose monitor. This is the best way to maintain a good balance and have a successful run.

Many runners with diabetes carry glucose tablets, gels, or juice to treat potential low blood glucose during runs. Use well-cushioned, moisture-wicking socks and supportive running shoes to prevent injuries. Foot care includes daily inspections for blisters and cuts, especially in runners with neuropathy.

#3. Decompress After the Physical Activity

Rest is just as important as the actual run. Take breaks if needed, walk or jog instead of running, and listen to your body. Its needs are unique, so it’s better to know them better to enjoy all the benefits to the fullest.

The risk of hypoglycemia remains up to 24 hours after an intense workout for individuals with diabetes, so be mindful and pay attention to your well-being.

Things to Carry with You for a Safe Running Session

When you have diabetes, running shoes are not the only accessory you may need for a safe exercise session. Just as you need a reliable Canadian insulin vendor to save money and buy high-quality medications, you also require essential accessories for safer runs and better blood glucose management. Below, we will discuss the best products in more detail.

#1. Glucose Gel

Having a quick-acting source of sugar when running is crucial in case of emergency, and glucose gel tubes work perfectly for this job. The tubes themselves are small, so they are easy to carry around, plus they come in a variety of flavours, and it’s easy to pick a favourite among all the options.

#2. Whole-Food Snacks

The best snacks to pack for your runs are those with a high carbohydrate content. Dried fruit, pretzels, cereal bars, and honey-roasted peanuts are perfect for this job; everything depends on one’s taste and preferences.

#3. Sport-Bra with Pockets

This one is for our ladies out there! Running with backpacks, bags, or even fanny packs can be quite uncomfortable, but you do need to carry all your essentials with you while running. That’s where sports bras with pockets can become immensely helpful.

#4. Hydration Vest

If the run is planned to last more than an hour, it is better to have something to carry all the necessary products with you. Snacks, water, medicine, gels, water flags, and other essentials can be easily fit into the hydration vest, which is not only comfortable but also quite capacious.

#5. Pre- and Post-Run Essentials

To make a list of all the essentials for your run, you must understand your body’s specific needs and tendencies. Some people must drink a lot of water after a run to feel well, while others require a snack mid-run. Track your habits and create the perfect list to ensure every run is your pleasure.

Benefits of Running for People with Diabetes

Running is a beneficial type of exercise in general, not only for people with diabetes. It improves cardiovascular health, lowers blood pressure, and enhances cholesterol levels, reducing heart disease risk. As little as 5-10 minutes of running a day can reduce the risk of death from heart disease. However, there are a few factors that we would like to highlight, particularly for diabetics, so you can understand why it should be considered for your routine.

Improved Insulin Sensitivity

Running improves insulin sensitivity, helping lower blood sugar for up to 24 hours after exercise. In addition, higher-intensity aerobic exercise, such as sprints, can show even better results. The most important thing here is to pick the right rhythm and ensure you are not overworking yourself.

Better Heart Health

It’s not a secret that running can strengthen glutes, hamstrings, and other important lower-body muscles, but let’s not forget that the heart is also a muscle! Running strengthens the heart, leading to a lower resting heart rate and reduced blood pressure. It also reduces triglycerides and increases ‘good’ cholesterol. And, considering that people with diabetes are at a higher risk of developing heart diseases, it is especially beneficial for them to participate in such activities.

A Noticeable Mental Health Improvement

Another excellent benefit of this type of sport is that engaging in running can improve mental health by reducing depression and anxiety. It can also help establish a healthy sleeping cycle and strengthen the immune system. Many people claim that they feel rather powerful after a brisk jogging session, which is why running is getting so popular nowadays. The best way to nourish your body and soul!

The Summary

Running is a great activity for individuals with diabetes. In order to have a safe session, it is important to carry all the essentials with you (such as glucose tablets and extra water), be mindful of your well-being, and pay close attention to your feet — in case there are any cuts or blisters, they must be taken care of as soon as possible. Other than that, this sport is perfect to strengthen the muscles, clear the mind, and increase your self-esteem significantly. What are you waiting for? Put your shoes on, check your blood glucose, and let’s jog!