Running With Diabetes – What You Need to Know

Table Of Contents:

Before discussing running with diabetes, let us understand how aging and unhealthy lifestyle can start the path of health deterioration. Unhealthy lifestyle choices like eating junk and processed food, poor sleep patterns, alcohol abuse, and being seated in the same place for long hours will eventually take a toll on our bodies. Most people fall into this category in their thirties and forties and continue with it as years pass by. One fine day, they see the consequences of their life choices when their body goes out of shape, and they lose strength and stamina.

Making a comeback and improving your health and fitness is still possible. The progress will depend on the extent of the damage that has already been caused and the consistency and frequency with which you counter it. Your focus should be on your diet and regular exercises, which means bringing about drastic changes in the lifestyle that you have become used to in the past decade or so.

Aging and diabetes

I have written many posts on how to improve health and fitness after 40. However, the fitness plan should be more customized if you are diagnosed with diabetes. Although the disorder can happen to people at any age, it is more common among people between 45 and 65. The percentage of positive diagnoses keeps increasing after 45 to 65 (from an average of 14.5% to 18.9%).

This data may vary in different surveys, but the common factor in all studies suggests that the chances of getting a positive diagnosis increase with age. Also, there will be many undiagnosed cases where people don’t know that they have diabetes or prediabetes. They ignore symptoms like frequent urination and thirst. So, there are a good number of people after 40 that have diabetes.

The common symptoms of diabetes include –

• Frequent urination 
• Increase in the thirst 
• Continuous exhaustion 
• Hunger 
• Constant gain in weight 

I had to probe further to understand fitness and running with diabetes

Getting back to the point about fitness for people with diabetes after 40 and beyond. Frankly, I did not know much about the fitness for diabetics, because I could not relate to it personally. So, I approached my friend and neighbor, who had transformed himself in a matter of 8-9 months by bringing about drastic changes in his lifestyle.

He has successfully shed off more than 30kgs and visibly looks leaner and stronger. His progress must have surprised his doctor, who has cut down the dosage of his diabetes medicine by more than half. He had to literally change his complete wardrobe because none of his old clothes would fit him anymore.

A big thank you my friend…

I could not think of a better person to discuss the topic because he has made remarkable improvements in his fitness despite being diagnosed with type-2 diabetes. He is living proof for me that people with diabetes can become super fit if they make up their minds and follow a proper plan. He was kind and gracious enough to discuss it and patiently answer all my questions. I would love to credit him for his help and share the link to his Instagram profile, but he wishes to stay anonymous. We have spoken at length about things that are, and the things that can be done to stop diabetes from progressing.

The first thing he told me was to look at fitness and diabetes from a different point of view. People with diabetes will have to work on their fitness while ensuring that their sugar levels do not go too high or too low. Both cases are bad, but too low a sugar level can lead to more complications and can be fatal as well.

The second thing he told me is that people with diabetes should absolutely remove sugar from their diet. However, he also added that it does not mean that they will have to sacrifice the desire to have sweets totally. I will explain more about it at the end of this post.

Let’s first understand this disorder

It is classified into two types, namely type-1 and type-2. The pancreas does not secrete sufficient insulin in type-1 patients, and it could be genetic as well. The doctor may prescribe insulin injections or pumps depending on the severity. The body of people with type-2 diabetes becomes resistant to insulin because of prolonged exposure to high blood sugar.

People with prediabetes (with tested BbA1c of 6.5 max) can stop the progression without daily medication, but they will need to make a drastic change in their lifestyle. The best way to lead a healthy life with diabetes is by following a strict diet, staying active, and keeping blood sugar within normal levels at all times. People with full blown diabetes will have to take medication for life.

Running with diabetes – Blood glucose level

Running is one of the best ways to maintain a healthy body for longer. However, people with diabetes will need to keep a close eye on their sugar levels and heart rate. Devices like glucose monitors and heart-rate monitors allow you to keep an eye your heart rate and glucose levels, and alert you when something is wrong. 

Studies have shown that glucose levels may be off average during or after you run. These changes occur 30 minutes after the onset of the running routine. It is quite normal as it increases the metabolic rate and will become stable soon.

However, if you are already on insulin or hypoglycemic medications, then the chances of blood glucose levels fluctuating are higher. If you are pre-diabetic and are not on any medication, then the effects of running with diabetes are very minimal. 

Assess your strength before you start running with diabetes

My friend cautioned me not to give regular running advice to diabetics, especially if they have not been doing physical exercises for many years. According to him, people with diabetes tend to put on weight, so their knees will not be able to support the rigors of running. It is best to start with strength training to develop muscle and joint strength.

Even if you run, you could go for short sessions where you do not reach a complete exhaustion state. A heartbeat monitor will help to keep track of exhaustion levels. It is a vital gadget for those running with diabetes. If you feel uncomfortable, just stop running and follow the instructions of your doctor.

This advice is for new runners, especially those struggling with weight gain. Once you develop the strength of your muscles and joints, you can increase the intensity of your runs. In fact, your body will ask for more workouts. Just make sure that your heart rate and glucose levels are always in control. If you feel uncomfortable, just stop running and follow the instructions of your doctor. There is absolutely no reason why people with diabetes cannot follow their fitness goals. Running with diabetes can help in controlling the disorder and preventing it from progressing further.

Tips for running with diabetes 

Run with an Insulin Pump (For Type 1) – Make sure that you carry an insulin pump with you so that you can get an immediate boost if your glucose levels go down. 

Give a Gap of 2 to 3 Hours (For Type 1) – Insulin requires at least 2 to 3 hours to be absorbed into the bloodstream and do its work. Running while insulin is still being absorbed can increase the risk of hypoglycemia. 

Take Short Runs – Start with running for 20-30 minutes for about 4-5 days. While on the run, you are suggested to carry sugar supplements to supply the required glucose as and when needed. 

Take Care of Your Feet – Running can impact the health of your feet. If you go on short runs daily, it is suggested that you look for footwear that is comfortable for your feet and for running comfortably. 

When you feel dizzy, hungry, tired, confused, shaky, or light-headed while running, you should take a break and relax for a while. You could have some glucose water and eat a sandwich or biscuit to refuel your body with the lost glucose levels. 

Monitoring blood sugar and the influence of exercise on the condition

People above 40 are prone to disorders and issues such as back pain, joint pain, muscle tears, blood pressure, diabetes, etc. Many conditions are curable with proper treatment or surgery, but some disorders will last for a lifetime. One such condition is diabetes. Even though you cannot reverse the diagnosis, you can prevent it from progressing by following a strict diet as suggested by the physician and also following an exercise regime. Physical activities such as yoga, gym, walking, swimming, jogging, brisk walking, cycling, mountain cycling, hiking, and trekking can help you keep diabetes at normal levels. 

Benefits 

• Improvement in health, fitness, and overall well-being.
• Healthy maintenance of blood-sugar levels.
• Lower chances of stroke and heart disease. 
• Body weight management.

Exercising or physical fitness is not easy for diabetes patients. Some people have suffered from sudden falls in their blood sugar levels before or after exercise. Hence, physicians suggest keeping a close eye on blood sugar levels while exercising with the help of proper monitoring devices. 

Even though exercise is the best way to prevent diabetes, you should check the type of physical activity that works for your body. The best way to find the right exercises is by monitoring your blood sugar levels before and after your workout.

Effects on Insulin 

Type-1 diabetic patients take insulin twice a day to maintain their blood insulin levels. It helps to avoid the dangers of glucose fluctuation in their blood. Such people require close attention to their blood glucose levels before and after exercising hours. However, glucose level checking is recommended for people who are diagnosed with type 2 as well. 

Physicians suggest a particular set of exercise regimes for people on daily insulin intake. Low blood sugar is hypoglycemia, and a higher glucose level is hyperglycemia. It is advisable to seek the help of your physician to understand the workout options that work for your condition. Besides exercising, you must follow a proper diet for healthy maintenance of glucose levels. Your physicians can also help with this. 

Running and Diabetes

Running is good for maintaining a healthy glucose level and putting the required tension on the leg muscles. Studies have proved that people with type 2 diabetes can reduce insulin resistance by running a few miles every day. Running is a flexible form of exercise, because you can sprint, go at a medium pace, or take it slow. So, running with diabetes is feasible because it can be customized according to your strength and health condition.

Safety tips for running with diabetes 

• Ensure you have plenty of glucose water to keep the glucose levels in check. 
• Remember to carry your EpiPen if you run for over 60 minutes. 
• Go on running with a partner to ensure your medical safety. 

There are possibilities of experiencing hypoglycemia, which should be avoided at all costs. The drivers of this condition can be current health condition, pushing too hard, or skipping medication. That is why you should always monitor your heart rate while running and try to keep it within the permissible limits for your condition. Running can sometimes lead to dehydration, but glucose water can be your best combat measure.

A few things to remember

• Monitor your blood sugar before starting exercise. If it is less than 270 mg/dL, you are good to go. If the number is 300 mg/dL or higher, you should not risk exercising, especially if your urine test confirms the presence of ketones. In such a case, you will need to work first on bringing down the blood glucose level. On the lower side, you should not risk exercising if the glucose level is below 90 mg/dL.
• Keep something sugary or carbohydrate-rich with you on your workout sessions. You can have it when if your glucose level goes down during exercises. 
• Start your exercise session after a snack or small meal. You should eat more if your exercise session goes beyond 60 minutes. This food should not interfere with your regular diet. 
• Monitor blood sugar levels after the exercises. People may experience a blood sugar drop or rise from the normal level immediately after the sessions. It is normal, but it should stabilize when your body starts to rest. If not, follow your doctor’s instructions immediately.

The absorption mechanism of insulin in your body is different, which is why your exercise routines should be adjusted as per the condition. Diabetes is a disorder that can be diagnosed in people of various ages. However, a healthy diet and exercise routine can help you lead a stress-free and longer life.

Cravings for sweets

According to my friend, people with diabetes need not always sacrifice their cravings for sweets. Sugar is an absolute no, but there are many sugar-free products like ice creams and chocolates available these days. He suggests that having 1-2 fruits is okay, but not to juice them, and never on an empty stomach. Juicing will break down the fibers that are needed to slow down the absorption of sugar in the body. You could have an occasional sweet if your heart desires, but don’t forget to monitor your glucose level. Also avoid eating too many fast carbs like white rice and white bread. Absolutely avoid eating biscuits and other ready-to-eat snacks made from bleached flour (maida).

However, you should not take these things for their face value because product ads and labels can be deceiving. You must check all the ingredients that go into making these products. If you have any doubts regarding any ingredient, you must first discuss it with your doctor or dietitian.

So, can you become a runner if you have diabetes?

The answer is YES, and many people with diabetes run marathons. You can do running with diabetes, too, but you must closely monitor and manage your blood sugar and plan your diet accordingly. However, you must also take care of other diabetes management practices like proper hydration and strength training. You must keep an eye on your energy level, not only while running but also after the session.

Carry some snacks to refuel whenever you feel short of energy. You could start with a running partner to keep an eye on you and then go solo as you improve. Always inform someone if you are going on a long run and remember to take your medical identification. Running with diabetes is very much a possibility but you should control the blood glucose levels at all times.

Other References:

https://www.cdc.gov/diabetes/php/data-research/index.html

https://www.runnersworld.com/advanced/a20824049/running-with-diabetes

https://www.diabetes.co.uk/sport/running-with-diabetes.html#google_vignette

https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697

https://www.diabetes.co.uk/sport/running-with-diabetes.html

https://www.chp.edu/our-services/endocrinology/resources/exercise