Running with Diabetes: Essential Tips & Tricks

There are two main types of diabetes: Type 1 and Type 2. 

Type 1 diabetes is an autoimmune condition that attacks the pancreas, preventing the body from producing insulin, the hormone that allows glucose to enter the cells and fuel them. If you have Type 1 diabetes, you probably need daily insulin injections. 

In Type 2 diabetes, the body produces insulin but has insulin resistance, which means it doesn’t respond to insulin properly and may stop producing enough of it over time. This type is by far the more common form and is typically managed with lifestyle changes.

Managing diabetes is all about balance - balancing your diet, medications, and routines that keep your blood sugar in check. And physical activity is also part of that balance. If running is your preferred activity, or if you’re just considering your options and running is one of them, you should know that diabetes and running have a good relationship, from improving insulin sensitivity to boosting your mood.

That said, diabetes and running mean you may face some challenges. In this article, we’ll give you some tips to help runners stay safe, feel great, and make running a part of their diabetes management plan. 

Here’s everything you need to know about running for diabetics.

How diabetes affects running

Running with diabetes can be different from running without it. 

For people with diabetes, physical activity like running can result in unpredictable changes: either lowering blood sugar too much (hypoglycemia) or causing a blood sugar spike (hyperglycemia). In addition, diabetes-related complications such as neuropathy (nerve damage) and poor circulation, can make running more difficult for you [1]. These issues can also put you at greater risk of problems like blisters or foot ulcers, which can take longer to heal in diabetics. 

Still, when done correctly and if your condition allows it, the connection between diabetes and running can be a very positive one.

Why running is beneficial for diabetes management

The benefits of running for diabetics are not insignificant. 

1. Enhanced insulin sensitivity

Running with diabetes helps your body use insulin more effectively, and lowers high blood sugar levels for up to 24 hours after a run, sometimes even longer. This is especially true in higher-intensity aerobic exercises, such as sprints or hill training [2].

2. Minimize risk of complications

Regular running can reduce the risk of diabetes-related complications, such as cardiovascular disease. Since running strengthens the heart, it also helps manage high blood pressure, reduces triglycerides, and increases HDL cholesterol, also known as good cholesterol [2]. 

As people with diabetes are at a greater risk for heart disease, running as little as 5–10 minutes a day not only improves overall health but can also significantly decrease that risk [2].

The cardiovascular benefits of running are supported by research on the importance of aerobic exercise in diabetes management. Studies found that aerobic activities like running are an important part of managing type 2 diabetes, improving fitness and minimizing the risk of heart disease and stroke [3].

3. Improved mental health

Finally, running also improves overall wellbeing and mental health by reducing stress, anxiety, and depression and enhancing mood and emotional resilience [2].

Preparing for a run with diabetes

Preparing for a run while managing diabetes requires careful planning and a keen awareness of how your body responds to long periods of physical activity. It's essential to understand how extended runs can impact your blood sugar and make adjustments to your carbohydrate intake as needed.

Keeping a close eye on your blood glucose levels throughout your training is crucial, and being ready to tweak your routine or diet will help prevent hypoglycemia. Success in marathon training isn’t just about physical preparation; mental resilience plays a big role in staying consistent with your workouts and listening to your body’s cues during the race. 

Regular long-distance running can improve insulin sensitivity over time, making it a powerful tool in your diabetes management plan. Make sure to wear the right diabetic shoes to provide the support and protection your feet need during exercise. To stay safe, it’s also important to check how often you should replace your running shoes. If you’re wondering how often you should replace running shoes, we’ve got the details to help keep your feet healthy.

Checking blood sugar levels before, during, and after running

Maintaining stable blood sugar levels is not only a part of your day-to-day routine, but also an important step of running for diabetics.

Exercise affects blood sugar and, as mentioned earlier, running can lower your blood glucose level for 24 hours or longer after the workout, by making your body more sensitive to insulin. But, this effect varies and is influenced by the duration and intensity of your activity, as well as other factors [4].

You need to manage your sugar levels during three different stages of your activity:

• Before the run

Check your blood sugar levels before starting your workout. If your levels are too low, eat something that contains 15-30 grams of carbohydrates to ensure you start your run safely. 

If you use insulin or medications that lower blood sugar, it's a good idea to speak to your healthcare provider about balancing your treatment with your regular exercise routine.

• During the run

Check your blood sugar every 30 minutes, especially if you’re starting a new activity or workout intensity. Just like it does in your everyday routine, regularly monitoring your sugar levels while running will tell you if they are stable, rising, or falling. Signs like shakiness, dizziness, or weakness could indicate low blood sugar, and this should be treated immediately with fast-acting carbohydrates [4].

• After the run

It’s important to keep checking your blood sugar also after your run. This is because exercise can cause delayed hypoglycemia (low blood sugar) as your body replenishes the sugar stored in your muscles and liver. Checking your levels and having a snack with slower-acting carbohydrates, such as trail mix or a granola bar, can help stabilize your blood sugar.

Hydration and nutrition tips

Staying hydrated and eating balanced meals are recommended to any runner, but when discussing diabetes and running, they are critical steps as they help stabilize blood sugar levels before and after running. Here are some specific tips to help you run safely.

• Hydration matters: Make sure you’re drinking water consistently throughout the day, not just before or after a run. Proper hydration helps maintain your energy and ensures smoother recovery.

• Pre-run fueling: Before your run, aim to have a meal or snack that combines quick-digesting carbohydrates with small amounts of protein and fat. This can help give you energy and at the same time, minimize any stomach discomfort during exercise. If you’re planning a longer run, your meal should include more substantial nutrients, like higher-fiber carbs, protein, and healthy fats, but time it 3-4 hours before your run to avoid digestive issues.

• Mid-run fuel for longer distances: If you plan to run for more than 90 minutes, it’s best to eat 30-60 grams of carbohydrates each hour to maintain your energy levels [3]. You can use specialized running gels, fruit snacks, honey packets, or even candies - anything that is easy for you to carry as you run [3].

• Managing blood sugar: If your glucose level is lower than 126 mg/dL before your run, any fast-acting carbohydrates can help bring it back to a safer range. If your levels are below 90 mg/dL, eat 30-40 grams of carbohydrates to ensure you have enough energy reserves. 
  
  

Foot care for diabetic runners

Taking care of your feet is especially important when running for diabetics, as the risk of infections and ulcers can be higher. 

Here are two simple foot care tips for diabetic runners:

• Inspect your feet regularly: The American Diabetes Association recommends that diabetics check their feet before and after each run for blisters, redness, or other signs of irritation. If you notice a blister, sore, or cut that isn’t healing, it’s important to consult your doctor before running again.

• Pay attention to your socks: The socks you wear can protect your skin from friction and help manage moisture and swelling. Look for options made with moisture-wicking materials to keep your feet dry. Diabetic socks are probably your best choice, as they adapt to foot swelling without creating pressure rings. Learn more about what diabetic socks are to understand their benefits and how they can improve circulation, prevent injuries, and keep your feet comfortable while managing diabetes.
  
  

Tracking your progress and setting goals

Setting realistic goals and tracking progress is an important part of managing your diabetes through running. By monitoring your performance and physical health, you can gauge how well your running routine is aligning with your overall diabetes management goals. Here’s how to stay on top of your progress:

• Track blood sugar levels - Keep a log of your blood sugar readings before, during, and after runs. This will help you identify patterns and understand how different intensities and durations of running affect your glucose.

• Set incremental goals - If you're new to running, start with short, achievable targets, like a 10-minute jog or a 1-mile run. Gradually build up to longer distances or more intense workouts, and reward yourself for hitting these milestones.

• Monitor overall health - Running can improve not only your blood sugar but also your cardiovascular health, weight management, and mental health. Keep track of how these factors evolve with your running routine.
  
  

Developing a running and diabetes management plan

Creating a personalized running and diabetes management plan begins with a conversation with your healthcare provider. By working closely with your doctor, you can design a strategy that aligns your exercise routine with your medical needs. 

• Start by discussing your current glucose levels, insulin, and medication requirements, and how running might impact these factors. It’s also important to understand how various exercise intensities, like running versus walking, can affect your blood sugar. 

• Build your running plan gradually, allowing your body to adjust to increased activity without risking hypoglycemia or other complications. 

• Regularly evaluating and adjusting your approach ensures it stays aligned with your health goals. Whether preparing for a marathon or a shorter race, managing your glucose and energy levels with care will help you achieve the best results safely.
  
  
  

Choosing the right running shoes for diabetics

The right running shoes are essential for managing foot health, especially if you’re running with diabetes. Learn more about how to choose the best gear for your feet with our guide on how to choose running shoes, which covers everything from fit to specialized features.

The following information will help you find shoes that will provide the support and comfort your feet need:

• The right fit

Wearing shoes that fit properly is key. Your running shoes should provide enough room for your feet to expand naturally as you move. A good rule of thumb is to leave at least a thumbnail’s width between your toes and the end of the shoe. The sides of the shoes should also allow for some space without your feet feeling cramped or pressing outward. Shoes with a wide toe box will allow your toes to splay naturally and move freely without restriction.

• Specialized features

Shoes with fully cushioned soles are the best for weight-bearing activities like running, because they help reduce stress on your feet and joints. Breathable and stretchable materials can do two things: minimize irritation and keep your feet comfortable during long miles, and adapt to your foot shape, even as they swell, creating an unrestrictive fit. A padded, soft and seamless interior is also important, as it can help prevent rubbing, keeping pressure off areas that are vulnerable to sores.

At Orthofeet, our running shoes are constructed specifically for diabetics, combining advanced technology and smart design features to help you stay comfortable and supported. Each pair is built with removable orthotic insoles that provide targeted arch support and cushioning, helping to reduce pressure on sensitive areas. With a spacious toe box and extra depth, our shoes accommodate foot deformities like hammertoes and bunions, as well as swelling.

Breathable materials help improve circulation and prevent moisture buildup and odors, and seam-free and well padded interiors ensure your feet will be surrounded by softness. 

We are firm believers in delivering the perfect balance of comfort, support, and style to keep your feet healthy and comfortable, whether you're working on short runs or training for a marathon. Additionally, consider exploring the difference between diabetic shoes and regular shoes and the benefits of diabetic shoes, which help prevent complications by improving circulation and alleviating swelling. It's also essential to understand how to treat swollen feet with diabetes through proper footwear and medical guidance. At Orthofeet, we're here every step of the way, providing the support and comfort you need to keep moving forward with confidence.

 

 

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Sources:

[1] Diabetes and exercise: When to monitor your blood sugar. Mayo Clinic. January 9, 2024. Accessed January 2, 2025.
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-and-exercise/art-20045697

[2] April Hopcroft. Running With Diabetes: What You Need to know. diaTribe. May 14, 2024. Accessed January 2, 2025.
https://diatribe.org/exercise/running-diabetes-what-you-need-know

[3] Zar Chi Thent,Srijit Das ,Leonard Joseph Henry. Role of Exercise in the Management of Diabetes Mellitus: the Global Scenario. PLOS One. November 13, 2013. Accessed January 2, 2025.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0080436

[4] Blood Glucose and Exercise. American Diabetes Association. Accessed January 2, 2025.
https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise