Running is a fantastic kind of exercise if you have diabetes. However, you must protect your feet as well as your blood sugar levels. So, we will concentrate on the hazards of running with diabetes today, and provide training safety advice for diabetics and all runners.
Diabetes and Running Injuries
Your foot health is crucial whether you have Type 1 or Type 2 diabetes. I’m assuming you check your feet every day. The easiest technique to detect any changes to your feet is to do that.
Additionally, you may contact our office right away if you encounter a problem. This will prevent a minor problem like a blister from becoming infected. As a result, you may prevent major diabetes problems like foot ulcers.
Individually, none of these foot conditions are worse for diabetics than they are for anybody else. However, if you have diabetes, you may have diminished feeling in your feet. Additionally, your extremities may not get enough blood supply. Because of this, recovering from foot injuries could take longer. To relieve strain on your feet, you may wish to get specialized running orthotics. In-office gait analysis may also be a fantastic strategy to avoid running-related injuries.
All these problems may be resolved when you work with me before you begin to run. This manner, we can ensure the safety of your feet. However, we must also discuss how you fuel your runs if you are running with having diabetes. Because physical activity might cause your blood sugar levels to fluctuate and poorly managed diabetes might cause further foot injury.
How to Fuel Your Run as a Diabetic
Today’s diet recommendations are mostly for Type 1 diabetics. These suggestions are healthy ways to fuel yourself for a run (I found some more food ideas on Runner’s World.) Although they are intended for people with Type 1 diabetes, those with Type 2 diabetes should also consider them. Just be sure to go over any new dietary and physical activity plans with your complete diabetes care team.
Keep in mind that you must monitor your glucose levels while you are running with Type 1 Diabetes. After all, a variety of variables affect how blood sugar levels change during physical exercise. Insulin and nutrition, however, are the two variables that may be adjusted the most quickly.
Because of this, there are a few things to go through before beginning a new workout regimen. Think about your desired performance outcomes and your present blood sugar levels. Your doctor may then determine if you need to modify your insulin regimen for running.
Additionally, diabetic runners should routinely check their blood sugar levels after running. This is the greatest approach to learn how your body responds to exercise and nutrition.
Adding Carbs Before Long Runs
So let’s talk about fueling your runs now. For every hour they run, most runners need to consume 30 to 60 grams of carbohydrates. Because of this, many athletes use carbohydrate supplements. They may also be helpful if you have an hour to yourself and want to get in a quick run. But you haven’t eaten anything substantial in a while and need energy.
These supplements aren’t, however, your best choice in all circumstances. I’d want to see you schedule training in advance. On days when you plan to run, make sure your meals are balanced. After that, bring a gel, sports drink, or other quick-acting fuel with you when you go to workout.
These materials are crucial in case you begin to experience fatigue while running. It’s critical if you’re going to be on the road for more than 60 minutes. (And that applies to all athletes. Because the additional carbohydrate increase may help keep blood sugar levels stable and prevent weariness.)
How can you refuel while running, then? The beginning point recommended by experts is 15–30 grams of carbohydrates every 30–60 minutes. But keep in mind that this is only the beginning. And keeping track of your blood sugar levels is essential for healthy exercise. Diabetes is a highly personal condition. The best method to continue running while managing diabetes is to maintain a journal of how you feel after each run and your performance. You may adjust your intake for the next run thanks to it! In other words, you’ll feel better and maintain control over your condition.
Assistance For the Houston Runners
Running is a great form of exercise whether you have diabetes or not. However, it might potentially harm your feet. I can help keep you safe in such situation.
Additionally, the biomechanics of your body are taken into consideration. (That’s a technical term for how your body moves.) I can provide you with safety equipment once we know what you’re dealing with, whether it’s low arches or differences in leg length. Finally, I’ll examine your gait (the appearance of your step). Included in this is your strike model, or which foot strikes the ground first as you run. All of these things should help keep runners from getting injured.
Now, running injuries will still occur despite all of these precautions. And this next point is critical for all runners, but notably diabetic runners. Do not continue training if you get an injury while running. Make an appointment with our office right immediately if the discomfort doesn’t go away after a few hours. Because taking a little pause from running can preserve your foot health and enable you to enjoy the activity for a lifetime. Additionally, if you have diabetes, attending to a running injury now might save you from needing to have an amputation in the future!