Running is not simply an exercise of the legs. It’s a test of endurance, a stress reliever and a way to challenge ourselves. Despite the physical demands, there’s no reason why someone with diabetes can’t enjoy running. With careful planning and attention, it’s entirely possible to incorporate running into a daily routine while managing your blood sugar levels.
Understanding Diabetes and Exercise
Type 1 and type 2 diabetes affect the body’s ability to regulate blood glucose levels. Exercise can help regulate these levels by increasing insulin sensitivity and promoting weight management. However, improper management of glucose levels before, during, and after exercise can lead to hyperglycemia or hypoglycemia.
Monitoring your blood sugar before and after runs, and knowing how to adjust your insulin or food intake accordingly, are essential skills for a runner with diabetes.
Knowing Your Blood Glucose Levels
Before embarking on a run, know your blood glucose level. For most people, it’s safe to exercise if glucose levels are between 100 and 250 mg/dL. You might want to have a carbohydrate snack if your level is below 100 mg/dL. If it’s above 250 mg/dL, your body may lack enough insulin to exercise safely.
Post-run, ideally, your blood sugar level should be about the same as before you started. If it’s less, have a snack. If it’s higher, you might need more insulin.
Carb Loading Properly
Balancing your blood sugars doesn’t mean you should forgo the traditional running tactic of carb-loading. Consuming carbs before a run can help maintain glucose during exercise, fueling longer runs. The trick lies in knowing how much insulin you personally need to balance the carbs you eat.
Carrying Glucose On Your Run
It’s a good idea to carry a source of quick-acting glucose during your run. This could be anything from glucose tablets to a squeeze pack of honey. If you feel symptoms of low blood sugar like shakiness, confusion or dizziness, stop and consume your glucose source.
Insulin Management
Long-distance running can lower blood sugar levels, so running with diabetes often means managing insulin dosages. You may need to decrease your insulin dose before embarking on a long run. It is best to do this with advice from a healthcare provider.
Listen to Your Body
Everyone’s response to exercise is unique, especially when dealing with diabetes. What works for one person might not work for another. It’s crucial to listen to your body and adjust accordingly.
Remember, managing diabetes while continuing to run can feel overwhelming at times, but with patience, attention to detail, and regular communication with your healthcare provider, you will be able to strike the right balance. Living with diabetes doesn’t mean giving up the activities you love, including running.
