Regular physical activities like jogging and running can help regulate both the body’s blood sugar level and sensitivity, helping to make you healthier. Running a marathon or a long-distance race carry its own set of challenges which are difficult to consider. However, there are several aspects which must be taken into account such as taper schedule and nutrition plans. People with diabetes need to prepare themselves and get training–especially around exercise. If they train often and intelligently, diabetic people can prevent dangerous dips or spikes in blood sugar levels during exercise.
Tips for diabetic people participating in long distance run
Keeping your blood sugar levels steady without causing crashes is an issue that people with diabetes face. That’s because when you exercise, you need consistent blood sugar levels to prevent hypoglycemia and other complications. Keeping your blood sugar under control while exercising is important for people with diabetes. Here are a few tips to help make sure you’re able to continue moving throughout the duration of your workout.
It is vital before running a marathon for the documentation of blood glucose levels to be checked. If the reading is lesser than 100 mg/dL before running, they must consume at least 30g of carbohydrates to prevent hypoglycemia. And if the reading is greater than 250 mg/dL, they need to wait until their body balances itself out again before engaging in intense physical activity.
They need to carry glucose tablets or energy gels so that they can boost their energy and keep their blood sugar up.
Marathon runners with blood sugar problems should keep in mind two essential aspects – hydration and food intake. Drinking too much liquid can decrease digestive efficiency and make digestion harder. Drink frequently, but in small amounts when possible to best accommodate your needs.
Running can help people suffering from diabetes because their blood sugar levels will generally stay steady while they’re on the run. Your running companion is a quick way to administer first-aid, which could be crucial in case of a medical emergency.
People with type 1 diabetes or 2 can carry their medical ID during the run, as well as a card with the name & contact details of someone close. This is important to avoid any emergency situation that may arise while they’re out running, like when they don’t know what to do or someone else doesn’t help them.
When you experience symptoms associated with diabetes, be sure to slow down or stop the exercise. Persistent dizziness, fainting, nausea and loss of muscle tone can be signals that you are out of shape & need to cool down quickly.
Those with diabetes must keep a snack with them constantly and reduce their long-acting insulin dosage in the morning. They should carry a carbohydrate snack to avoid low blood sugar when they run and don’t forget that – your body will be starving of sugar at times!
People on insulin should avoid injecting it on any part of the body, as this can lead to problematic glucose absorption. Thighs are a great example of that area, where injection can cause hypoglycemia without proper knowledge.
Along with body temperature, blood sugar levels and oxygen saturation levels must be constantly monitored to make the appropriate decision for your life. This data will help them decide what is best for their situation.
It is important to discuss your medication or insulin level with your doctor, so that you’re able to balance the right amount as result of a planned level of activity.
When blood glucose levels spike too high, it can lead to hypoglycemia (low blood glucose level) which can be dangerous for your health, especially if you do something physical. So always make sure to carry fast-acting insulin just in case and plan ahead with the rest of your meal.
Recommended footwear for diabetic runners
Diabetic people who are preparing for a marathon don’t want to risk injuring themselves by tripping. That’s why they should invest in the best shoes with straps so they can run without mishaps.
The shoes must be flexible, comfortable, and reduce stiffness and pain to limit damage to the circulatory system. Be sure to choose shoes that allow for better circulation when buying new releases.
Socks made of quality materials are important when running a marathon, which is why you should be sure to have them on. These materials will help prevent blisters, as well as providing protection throughout the run.
Conclusion
People with diabetes who run often experience many benefits, like increased muscle strength and better insulin sensitivity. It’s easy to change up the distance of long runs for those who experience hypoglycemia. Every person is different and some are more risk-averse than others. You can keep track of exactly how your body responds to running which helps to plan for safety.
You may be diabetic and want to understand how your diabetes treatment is working. A test that analyzes the effectiveness of this treatment, called the Diabetes and Lipid Profile, can help with this.
