Proven and Tested Tips to Run Safely with Diabetes
According to statistics, in 2014, 8.5% of adults above 18 years old had diabetes. Sadly, the disease is also affecting the youths below the age of 20. Basically, what this means is the chances of getting the disease are becoming higher for everyone. Eating healthy and maintaining a good exercise routine are often thought of as preventive measures but the truth is they can work wonders even if you have been diagnosed.
In this article, we will discuss some simple tips on how you can run safely with diabetes. There is no reason for you to quit running just because you have the condition. In fact, being able to lose weight with running can contribute to your general health.
You simply have to take a few more things into consideration before you hit the road. First off, you need to understand the needs of your body depending on the type of diabetes you have.
Running With Type 1 Diabetes
Type 1 diabetes is basically when the pancreas does not produce enough insulin and the sufferer requires daily insulin injections. The condition is not curable and symptoms include excessive urine, constant hunger, thirst, weight loss, and fatigue.
Those suffering from type 1 diabetes face the risk of getting fatigued after extended periods of running. You will need to constantly monitor your sugar levels during the run and make sure they stay normal. This is one of the most important steps you ought to take: understand how your body reacts to exercise and fueling.
Once you understand your body’s reaction, you may opt to use a GU energy gel after every 15 minutes to fuel their runs. However, before making any decisions, consult your physician and get their advice first. When it comes to fueling, runners generally require 30-60 grams of carbohydrates every hour but this depends on your insulin levels.
Preventing Low Insulin Levels
Type 1 diabetes sufferers need to always remember that the blood glucose response to exercise will vary depending on these factors:
- The level of your blood sugar before the run
- The intensity or duration of the run
- The changes in your insulin intake
Basically, through trial and error, you will be able to come up with a system of insulin intake and fueling that works for you.
Running With Type 2 Diabetes
Type 2 diabetes is the most common type of diabetes and happens when your body does not properly use insulin-making your body “insulin resistant”. Initially, your pancreas produces extra insulin but in time it isn’t enough to keep your sugar levels normal.
The symptoms are very similar to Type 1 diabetes and include weight loss, increased thirst, and frequent urination, fatigue, blurred vision and slow healing sores.
The benefit of running even with diabetes Type 2 is that, your muscles use glucose during exercise which means your glucose levels go down. There are also many long-term benefits of running with Type 2 diabetes such as lowered risk of heart problems.
Like Type 1 diabetes, you will need to constantly monitor your blood glucose levels during exercise and fuel accordingly. The same suggestions provided for Type 1 Diabetes can be applied to Type 2 diabetes.
General Tips for Running with Diabetes
Whichever Type of diabetes you are diagnosed with, there are some general rules you can follow to make sure you are safe during your runs. Of course, consulting your physician should always be on top of the list, after you do this, remember these five tips:
1. Ease into running
This is true even if you have been running for a long time in the past. Remember that your body is different now and you need to understand it all over again. Instead of running a sprint immediately, gradually ease into it. Try walking for an hour, then upgrade to a brisk walk, then combine walking and jogging and finally try a short run.
2. Engage in Strength Training Exercises
According to one study, increased muscle mass attained as a result of strength training can contribute to blood glucose absorption thereby lowering the levels in the blood. This, in turn, can increase insulin sensitivity. You don’t have to go to the gym to lift weights but even workouts such as squats, push-ups, and lunges that use your own body weight can be done at home.
3. Have a Running Buddy
This is another great aid to running with diabetes safely. Find a running buddy who knows your condition and knows what to do if your blood sugar gets too low. Another option is to carry an identification tag with you that says that you have diabetes.
4. Wear the right footwear
Although this applies to everyone who runs, it is more serious if you have diabetes. Wearing the wrong kind of footwear could lead to getting foot ulcers. With diabetes, even the slightest blister could take a long time to heal and lead to many more complications such as gangrene.
When purchasing footwear, take into consideration the shape of your foot and whether you have foot deformities such as bunions. If you do have any kind of foot deformity, you might need special inserts or specially made therapeutic shoes.
5. Keep yourself hydrated
A lack of water can greatly affect blood sugar levels so before you run, make sure you are fully hydrated and continue to hydrate during your run.
Conclusion
Running with diabetes is possible. You just have a checklist that is a little longer and a body that has different needs. Don’t let diabetes be the end of your running career! Remember that there are thousands of runners who continue to run marathons with the condition and you can do the same.
Amber Irwin is a running and sports writer; she loves to share her passion with fellow outdoor lovers. Amber believes running is an amazing sport for everyone and hopes to inspire others. Visit her website, everyfirststep.com
References
http://www.who.int/mediacentre/factsheets/fs312/en/
http://www.diabetes.org/diabetes-basics/statistics/
https://www.mayoclinic.org/diseases-conditions/type-1-diabetes/symptoms-causes/syc-20353011
http://www.diabetes.org/diabetes-basics/type-2/
https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193
https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-exercise