Insulin resistance is best described as a metabolic condition where the body is no longer able to properly use insulin, a hormone needed to move glucose from the bloodstream to the cells. When the cells are deprived of glucose, which is the body's main source of fuel, more insulin is produced to help facilitate the process, but to no avail. This can create higher than normal insulin levels and lead to diabetes. Though genetics plays a significant role in the development of the condition, environmental factors can also contribute to this metabolic syndrome. Two of the more common factors include weight and inactivity.
Weight
Being overweight or obese can greatly increase your chances of developing insulin resistance. To combat this, you can increase your level of physical activity, such as running. Running causes the body to expend energy, which helps burn additional calories. Burning more calories can lead to the caloric deficit needed to lose weight. It takes a deficit of 3,500 calories to lose 1 lb. of fat. If you're able to reduce your body weight by anywhere between 5 and 10 percent, you reduce your risk of developing this disorder as well as diabetes.
Waist
While weight loss is important to reduce the risk of insulin resistance, it's even more important for people with certain waist circumferences. According to the National Institute of Diabetes and Digestive and Kidney Diseases, men with a waist measurement of 40 inches or more and women with a waist circumference of 35 inches or more are at a greater risk of developing this condition, particularly when accompanied by high blood pressure, high glucose levels or high blood cholesterol. Running --- or any physical activity, for that matter --- can help you shed excess weight and minimize the waistline.
Inactivity
Besides being overweight or obese, leading a sedentary lifestyle is also known to contribute to this condition. MayoClinic.com recommends getting at least 30 to 60 minutes of moderate-intensity exercise each day. Running can be used to meet this requirement, and thereby reduce your risk of insulin resistance and its associated complications, such as diabetes, heart disease and stroke.
Diet
As you increase your level of physical activity, it's also important to make dietary changes. Running helps you burn additional calories, but it still has its limits when it comes to weight loss. To increase results, look for ways to decrease your caloric intake. Limiting the size of your portions at every meal is a good start, but you should also try to incorporate healthier foods, such as fruits, vegetables and whole grains, into your diet. Foods that fall within any one of these food groups are relatively low in calories, further helping to cut calories from your diet and promote weight loss.
