For people living with diabetes, regular exercise is a key component of effective disease management. While any type of exercise can benefit people who are living with diabetes, running can be especially helpful, as it's convenient, free, and can be done anywhere. If you're considering getting started with running to help manage your diabetes, or you're a runner newly diagnosed with the condition, it's important to understand the special considerations necessary to stay safe while running with diabetes. In this article, we'll explore how running can benefit people living with diabetes, key nutrition strategies to help people with diabetes stay safe while running, proper foot care for diabetes before, during, and after exercise, and safety tips to help you stay safe while you're running.
Why is running good for diabetics?
The health benefits of running can be especially helpful for people who are living with diabetes. Aerobic activity—like running, biking, and swimming—requires your muscles to use glucose for energy. This can help lower your blood sugar levels. Over time, running can also improve the way your body responds to insulin. This may mean that regular exercise could help reduce your need for insulin, as your body could eventually need less of it to manage your blood sugar.
Some of the diabetes-specific benefits of running include:
- Improved insulin sensitivity: Over time, exercise helps your body become more efficient at absorbing and using insulin.
- Weight management: Running burns calories and supports a healthy metabolism, which can support healthy weight loss or maintenance, which can contribute to the reduction of diabetes symptoms.
- Heart health: Running can help to lower the likelihood of heart disease related to diabetes.
- Mental well-being: Many people who have chronic illnesses, like diabetes, experience anxiety and depression. Running can help reduce the symptoms of mental health conditions, and can help to lower instances of stress-related behaviors that aren't conducive to overall wellness (like emotional eating).
How to eat before and after your run
Understanding pre- and post-workout nutrition for diabetics is key to helping you stay safe before, during, and after your run. What you choose to eat can directly affect your energy levels, recovery, and blood sugar balance. While the guidelines here are applicable to most people who have diabetes and are starting a running program, it's important to talk with your doctor about the best way for you to manage your nutrition before, during, and after exercise.
Before your run
Enjoying a slow-digesting carb 30 to 60 minutes before the start of your run can help you maintain stable blood sugar levels while you're exercising.
Healthy pre-run snack options include:
- Unsweetened Greek yogurt with berries
- Whole grain toast with nut butter
- Egg whites with a side of fruit
These foods release glucose into the bloodstream gradually and can help you avoid sharp increases or decreases in blood sugar over the course of your run. Small snacks will typically provide you with plenty of fuel for a short run, but you may need a more substantial meal a few hours before the start of your run if you're completing a more intense workout.
After your run
The body is most sensitive to insulin absorption after exercise, meaning it can absorb glucose and glycogen stores more efficiently. This is a great time to refuel with a meal that includes both carbohydrates and protein to support muscle recovery and blood sugar balance.
A good rule of thumb to follow is a 3:1 ratio of carbs to protein after a workout.
Examples of effective post-run meals include:
- Brown rice with tofu and stir-fried greens
- A sandwich with turkey and hummus on whole grain bread
- Grilled chicken with sweet potatoes and a side of veggies
If your blood sugar is low after your run, include a fast-acting carb like fruit juice to bring it up before eating a full meal.
Protecting your feet
Foot care is vital for people with diabetes, especially when engaging in high-impact activities like running. Diabetes can lead to poor circulation and nerve damage, increasing the risk of foot injuries and infections.
Follow these tips to take care of your feet as a diabetic runner:
- Choose the right shoes. Invest in well-cushioned, supportive running shoes with a wide toe box. Consider visiting a specialty running store for a fitting.
- Check your feet daily. Look for blisters, cuts, redness, or signs of infection, especially after a run.
- Wear moisture-wicking socks. Moisture-wicking socks can help to keep your feet dry and reduce the risk of blisters and fungal infections. Compression socks may also be helpful—ask your doctor if they're a good fit for you during exercise.
How often you should check blood sugar
Monitoring your blood sugar before, during, and after exercise can help you stay safe while working out. Everyone's blood sugar response to exercise is different, so it's important to understand your body's patterns.
Before your run
Check your blood sugar 15 to 30 minutes before your run. If it's below 100 mg/DL, you may need a small snack. If it's above 250 mg/DL with ketones present, wait until it lowers to exercise.
During your run
If your run is less than an hour long, you probably won't need to check your blood sugar levels. If you're running for more than an hour, check your blood sugar halfway through your run.
After your run
Check your blood sugar immediately after your run, and again a few hours later.
Paying attention to patterns in your blood sugar readings before, during, and after exercise can help you refine your routine so that you can feel your best during exercise.
Warning signs to stop running
While running has many benefits, it's important to listen to your body and recognize when you need a break. If you notice dizziness, lightheadedness, sudden fatigue or weakness, shakiness, excessive sweating unrelated to your activity level, numbness in the hands or feet, blurred vision, or nausea, it's important to stop, check your blood sugar, and take action if necessary.
It's also important to give your body time to recover between runs. Enjoying lighter workouts like yoga, Pilates, or walking on your off-days can give your body the time it needs to prepare for your next run.
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