My doctor prohibited me from running. When I went for a run near my house. My sugar levels dropped very low. I was scared after that incident. Running with type 1 diabetes is like a mathematical process.
Running requires energy, and with type-1 diabetics, the equation of energy is not in balance. Insulin is an energy-storing hormone that we don’t produce. We take it in the form of injection, and that injection kills us if we take less or more than the required amount.
That is why we have to be careful with the activities that require too much energy like running, swimming, cycling, etc. Let’s just except it, guys. We are not normal, and to live a normal life, we have to pay extra attention to ourselves.
Do this before running with type 1 diabetes
Again, if you are not a runner, you should not start running at first. Our bodies are not ready for such a high-energy activity. Most of us live sedentary lifestyles so we must train first. It will protect us from injuries and getting sick.
- Start paced walking (walking swiftly for at least 10 minutes per day)
- Stretching or Yoga at least 10 minutes per day to make our muscles flexible
- Wearing supportive undergarments
- Keeping Glucose level in normal range
Then, when you have taken care of things mentioned above for at least two months, only then should you think of running.
Still, after all this preparation, you should avoid sprinting at first. Jogging is better and more suitable for individuals with type 1 diabetes. Here I am assuming you want to run for improving your health.
Jogging is what we have to do. Slowly, our body will develop stamina and strength. If your goal is weight loss, then jogging will help you run more and reach your fitness goals without putting too much pressure on your body.
Running with type 1 diabetes can be a simple thing only if you learn and adapt according to your body’s needs.
Things to carry while running with type 1 diabetes
Because while running, your sugar levels may fluctuate, and to avoid any risks, we need some things with us. Here is the list of things I personally carry with me while jogging in the morning.
- Glucometer
- Sweet biscuits, Juices or Chocolates (in case it gets low)
- A small water bottle
- Some cash (you never know when you will need it)
And one more thing I would like to add is never go running alone. Sometimes you might end up on a lonely road all by yourself and hypoglycemia hits you out of nowhere. In that situation, it will be better if you have some friends with you.
Sometimes, people running with type 1 diabetes find themselves alone, and their sugar levels start getting low. It can be fatal.
If you don’t have friends, then jog at a public place, like in a park.
Because I don’t wish it but just in case if something happens. Well, at least there will be other people around you.
Never Get Too Tired
Equally important piece of advice is to never exhaust yourself. We are type-1 diabetics, and let’s be serious, we need to take extra care of our bodies, as it seems nature does not want us to be here.
We need more rest and recovery time to heal than others. Our cells get damaged easily, and they are also dealing with damage from higher glucose levels.
That is why it is wise to not put too much pressure on our bodies. Our goal is to be healthy and live longer. It is sad we can’t be like others, and there is no cure, but all that is left for us is to take care of our bodies as they age.
Wear Comfortable Shoes
When I started running, I was running in slippers. I know it sounds funny, but it was comfortable. Then I decided to buy shoes.
Accidentally, I bought uncomfortable shoes, and they cut my feet after a few days. The wound took some time to heal. My toes were also cut a little bit.
Wounds are not a good thing if you have a chronic illness like this. That is why pay attention when buying footwear.
Choose comfortable shoes that prevent injury and promote good foot health. Running with type 1 diabetes should be a comfortable experience and not an exhausting one.
Eat a Clean and Healthy Diet
Finally, we can agree that running combined with the right diet can do wonders for you.
Sometimes you will see a lots of fluctuation in your glucose levels and that will tempt you to eat more calories like chocolates, deep fried stuff or packaged food. I experienced the same, but after a few days I stopped this evil spiral and replaced most of the food items with home cooked or raw stuff.
- Eat a salad everyday at least once a day. It can be anything from raw fruits or sprouts to veggies.
- Eat a protein-rich diet
- Add seeds and nuts into your diet.
- Palm vinegar is also good for digestion
- Black coffee only on the days when you feel too tired or fatigued (take in moderation)
And lastly, I would like to recommend you never overeat… it can harm you. When you start running, you will feel hungry, and that is the time when you have to be careful.
Important Tips For Running With Type 1
- Keep Glucose Normal (never run with high or low glucose levels in your blood)
- Check blood sugar levels before running
- Have something sweet to eat and drink when you go running
- Choose comfortable footwear
- Run in public park or with friends (being alone can be dangerous sometimes)
- Ask your doctor before starting new physical activities
- Take proper rest
Yes, type 1 diabetics can run but not like others, and we can’t put too much pressure on our bodies otherwise we will have consequences, but hey, don’t worry, you can run and do everything else that others do in moderation.
If we give enough time to our body to recover and keep our glucose levels in a normal range most of the time, we can play almost any sport.
Thanks for reading; do check out other posts.
