If you're a diabetic, running on a regular basis can boost your fitness, reduce your chances of developing nerve damage and cardiovascular disease, and help you maintain healthy blood sugar levels, according to Mayoclinic.com. However, having diabetes can pose some problems during exercise, so take proper precautions when planning your running routine.
Before Your Run
Exercising increases your body's sensitivity to insulin; you are at risk of developing hypoglycemia if you're not careful. If you're currently taking insulin or on any medications that could cause your blood sugar to dip, check your blood sugar levels 30 minutes prior to your run and once again right before you hit the pavement to assess its stability, recommends MayoClinic.com. You're generally in a "safe" zone if your blood sugar is 100 to 250 milligrams per deciliter, but may need a small carbohydrate snack prior to your workout if it's any lower. If your blood sugar is higher than 250 milligrams per deciliter, you may need to test your urine for excess ketones and wait until your blood sugar and ketone levels dip back down to begin your run.
During Your Run
Warm up and stretch for five to 10 minutes prior to your run and cool down for at least five minutes before you finish your workout to reduce strain on your body during exercise. Monitor your blood sugar every 30 minutes or so if you're planning to work out for at least 30 minutes, particularly if you're new to running or are just increasing the intensity of your workout. Put on an identification tag that tells others you have diabetes, in case someone needs to seek emergency medical care.
Hypoglycemia During Your Run
Halt your exercise and take 15 grams of a fast-acting carbohydrate -- such as three glucose tablets or ½ cup of fruit juice -- if your blood sugar is at 70 milligrams per deciliter or lower, recommends MayoClinic.com. Do the same if you feel hypoglycemia symptoms such as shakiness, confusion, excessive perspiration or nervousness. Take another 15 grams of fast-acting carbohydrate if your blood sugar is still low after another 15 minutes pass.
After Your Run
Exercising draws energy from sugar stored in your liver and muscles; your body rebuilds those stores by pulling sugar from your blood. Monitor your blood sugar right after your run and multiple times in the two or three hours following to reduce your risk of developing too-low blood sugar. Have a carbohydrate snack -- such as a piece of fruit, some fruit juice or crackers -- if you notice that your blood sugar is dipping.
Complications
You are at higher risk of injury if you run with nerve damage in your feet. Having numb areas in your feet means you are less likely to feel painful sores or blisters. Minor foot issues that go unnoticed can become serious health problems, such as infections, according to the American Academy of Family Physicians. Your doctor may recommend that you take up another form of exercise, such as swimming, if you have severe numbness. If he gives you permission to run, wear well-fitting shoes with cotton socks and closely inspect your feet for injuries before and after exercise.
Beginning a Routine
Consult your doctor before you begin any running program or before you make any changes to your current running program. Once you get a list of rules from your doctor, keep a close watch on your blood sugar and mark changes in a record book to track trends, recommends the National Diabetes Information Clearinghouse.
References
- American Academy of Family Physicians: Diabetes and Exercise
- MayoClinic.com: Diabetes and Exercise: When to Monitor Your Blood Sugar
- National Diabetes Information Clearinghouse: What I Need to Know About Physical Activity and Diabetes
- Joslin Diabetes Center: 8 Tips for Running with Diabetes
- Lifeclinic International: Glucose Control -- Exercise
