running with diabetes: 5 tips for healthy running with diabetes

Running With Diabetes: 5 Tips to Stay Healthy

Running is one of the simplest and easiest ways people can take control of their health, lose weight and control diabetes. Running improves the body’s sensitivity to the hormone insulin, and can therefore help not only people with type 2 diabetes, but those with insulin resistance too. However, poor running technique and bad preparation can lead to injuries and health problems. For this reason, it’s a good idea to arm yourself with knowledge and the right type of information before you start running.

Tips to Stay Healthy While Running

Consult With Your Doctor


Before you start running or doing any type of strenuous exercise, consult with your doctor and ask them if there is anything you should be specifically careful about. They may advise you about the best time to run, how long your running routes should be, etc. Also, bear in mind that as you’re getting more active, your medication may change.

Carry Your Glucose Tablets

carry your tablets

If you suffer from hypoglycemia or low blood sugar, make sure you always have your glucose tablets or appropriate snacks with you. In this case, short runs (20-30 minutes) are more recommended than long runs, as they have minimal effect on blood sugar levels. Still, hypoglycemia may occur, in which case you absolutely need to consume a snack/tablet.



This one is simple but important. Everyone should carry a bottle of water with them and make sure they’re drinking enough fluid while running, but this is especially important for diabetics. If your blood glucose levels are too high, dehydration may occur more easily, so it’s crucial to drink enough fluids. However, not all fluids are welcome – avoid sugary drinks as they may spike your already too high blood glucose levels and impair your sensitivity to insulin.

Have a Running Partner


Running with a running partner is not only more fun, but actually more beneficial when you’re a diabetic. If you have someone by your side while running, it’s much less likely you’ll experience a dangerously low blood sugar, as the person you run with can remind you to eat/hydrate on time. Plus, even if you do experience hypoglycemia, a running partner will be able to help immediately.

Check Your Feet


All runners need to be careful when it comes to foot health, but diabetics especially. It’s no secret that diabetes comes with a slew of negative symptoms, but foot sensitivity is probably the most uncomfortable one. Diabetics are more prone to poor blood circulation, and as a result, can suffer from foot numbness and nerve damage. Because of this, make sure you check your feet every day – even when you’re not running.

Bonus tip: Use Foot Massagers

And finally, here is a tip unrelated to running per se, but still helpful for diabetics and runners in general. As mentioned, diabetics frequently suffer from foot problems due to poor circulation. As for runners in general, they often ‘earn’ various foot injuries, including sprains, plantar fasciitis, etc. The easiest way to improve circulation and relieve muscle pain, tension and numbness? Foot massagers.

Foot massagers for runners can boost circulation, reduce muscle, bone and ankle pain, increase flexibility and mobility and aid in recovery. For this reason, foot massagers for diabetics, as well as foot massagers for runners in general, can greatly help people with sensitive feet and those prone to foot injuries.