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Brenda White

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Is It Safe To Start A Running Routine If I Have Diabetes?

One of the recommended strategies for physicians' advice diabetes sufferers is to try and stay active. Along with a healthy diet, starting and maintaining a good workout routine can greatly contribute to better health. Since running is a sport that doesn’t require much skill or equipment, many with diabetes would like to make it part of their routine.

The question is: Is it safe? Considering the high intensity of running, it is understandable that you are skeptical whether it is a good option for you. In fact, it is wise to get more information before embarking on a lifestyle change.

In this article, we will provide you with some proven and tested tips to help you run safely despite having diabetes. We recommend you closely follow the advice before you start your routine.

Condition Your Body By Doing Strength Training Exercises

Even seasoned runners can greatly improve their performance by strengthening their muscles. When it comes to running with diabetes, having strong muscles can help increase the rate of glucose absorption. Lower levels of glucose in the blood can in turn help increase insulin sensitivity.

Building muscle mass is also a great way to prevent injury. Many injuries are a result of weakened muscles. For example, having weak calf muscles may increase your risk of getting Achilles Tendonitis. You can find more tips on strengthening your calf muscles in this video: https://www.youtube.com/watch?v=MWO6wC8A7nk

Start Slow But Surely And Avoid Overtraining

One of the biggest mistakes made by new runners is the tendency to do too much, too fast. This is one of the leading causes of overuse injuries and if you have diabetes, you can’t afford to get injured. Instead of getting carried away with some strict routine, try and ease yourself into running.

A good suggestion is to start with walking for at least an hour. Then, when you can walk for that long without feeling any problems, start brisk walking. When you can do that, then combine walking with jogging and finally, try a short distance run.

Remember, it is better to be safe than sorry. No matter how physically active you believe you are, if you have diabetes, you are at a higher risk of injury. Taking it slow is the key to success.

Be Aware Of Your Risk Factors

You obviously already understand the Type of Diabetes you suffer from and what it means. Still, if you are to run safely, you need to know how your ailment affects your running.

If you suffer from Type 1 diabetes, you are more likely to get fatigued after long runs. This being the case, it is wise for you to use GU energy gels after every 15 minutes after consulting a physician. Depending on your insulin level, you will need 30-60 grams of carbs per hour.

Type II diabetes sufferers are at an advantage when it comes to running. During exercise, the muscles utilize glucose lowering the levels in the blood. This is why running is a lot safer for those with Type II diabetes.

Included in your risk actors is whether you have suffered any kind of injury in the past. You will need to recover completely before engaging in any high-intensity sports. You can find useful tips here: https://everyfirststep.quora.com/How-To-Recover-And-The-Important-To-Choose-The-Best-Running-Shoes-For-Achilles-Tendinitis

Do Your Part To Prevent Low Insulin Levels

This is especially true if you suffer from Type I diabetes since the level of glucose in your body during and after exercise is not fixed. If you are to maintain the right level of insulin in your blood, you will need to monitor your blood sugar levels closely.

Once you monitor your insulin levels before your run, take into consideration the intensity and duration of the run. Longer runs require more fuel than shorter ones. However, short runs with high intensity such as sprints may require high fuel intake as well.

If you constantly monitor your insulin levels throughout your run, you will know when you need fuel. In time, you will have a systematic method of monitoring and fueling so that your insulin levels are maintained.

Invest In A Pair Of Good Running Shoes

Although wearing proper running shoes is something all runners ought to do, it is more imperative if you suffer from Diabetes. Since the healing process takes more than the normal time, you would need to make sure your shoes are not too tight which may cause blisters.

When you are looking for the right footwear, remember to consider the shape of your foot and its size. You will need to get a professional to measure your foot and make sure you buy the right size. Also, keep in mind your foot structure such as if you have bunions or other deformities. In this case, you may need to use special inserts or therapeutic shoes.

How to find the best running shoes for Achilles Tendonitis is also something worth considering if you have had Achilles problems in the past.

Always Run With A Friend

Inasmuch as you may want to run solo, if you have diabetes, this is the most dangerous thing you can do. No matter how much you monitor your sugar levels and fuel your body, emergencies can happen anytime. Having a running buddy at all times who understands your condition can be a great help.

Another safety precaution you may take is wearing an identification tag that specifies what Type of diabetes you suffer from and who to contact in case of emergency.

Conclusion

There may be many alternative exercises you can engage in but there is no doubt that running brings more benefits. As long as you condition your body by engaging in strength exercises, take it easy, acknowledge your risk factors, invest in a pair of good running shoes and take a friend along, you can succeed.

There is no reason why having diabetes should stop you from enjoying running!

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