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Running

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LorraineM72

Member
Messages
8
Type of diabetes
Type 2
Hi all,

Could I ask about running?

Over the last two to three years, I've been a keen-ish runner, enjoying slow running of up to 5k. It's something I really enjoyed but since being diagnosed with T2 diabetes, I've not been, mainly due to the fact that a couple of weeks after my diagnosis, I did a pretty strenuous exercise class which pushed my blood glucose levels right up (to about 11 I think). Since that, it's put me off doing anything that pushes my heart rate right up so have taken up less strenuous exercise (yoga and Pilates). The trouble is, I want to get back to running. Does anyone else run and successfully manage their blood glucose levels?? Or will I have to get used to the fact that this will be impossible?

Thanks in advance for your help! X
 
Hi @LorraineM72 speaking as a type 1 on an insulin pump, I run about 3 times a week anything from 3-5km a time, and to be absolutely honest sometimes I run with my levels above 12mmol/l which I shouldn't, but.. it helps bring my blood glucose levels down so although I get out of breath more easily I still carry on as within 30 mins to an hour I am back in my target range, slightly different for me as I'm on insulin, however I would view your exercise class as a one off, don't let this put you off exercise, running isn't a particularly stressful exercise or at least it shouldn't be so shouldn't raise your levels unless your stressed or fighting an infection. I find my regular runs helps keep my bg levels in range as well as getting fresh air and feeling a great sense of achievement.
 
Juicyj said:
Hi @LorraineM72 speaking as a type 1 on an insulin pump, I run about 3 times a week anything from 3-5km a time, and to be absolutely honest sometimes I run with my levels above 12mmol/l which I shouldn't, but.. it helps bring my blood glucose levels down so although I get out of breath more easily I still carry on as within 30 mins to an hour I am back in my target range, slightly different for me as I'm on insulin, however I would view your exercise class as a one off, don't let this put you off exercise, running isn't a particularly stressful exercise or at least it shouldn't be so shouldn't raise your levels unless your stressed or fighting an infection. I find my regular runs helps keep my bg levels in range as well as getting fresh air and feeling a great sense of achievement.
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Thanks Juicyj, do you run at any specific time? I used to be a morning runner, but am worried about morning BG levels, which are generally my highest readings of the day. It would probably be beneficial to run a couple of hours after eating, but I'm not sure that will be practical for me.
 
Hi @LorraineM72 I tend to run first thing in the morning as it helps kick my bg levels into touch then, however if I can’t then it’s early afternoon, I personally don’t think it makes much difference as to when is best, but if I dont run every 3 days then I get very itchy feet !
 
I would say give it a go and see how it affects your blood glucose levels. Running seems to have a minimal effect on mine, whereas weight lifting can raise it a bit. Should be fine to run in the morning. As long as your level doesn't get above 7.8 mmol/l you shouldn't worry.
 
Hi I run 4 times a week now, was 3 but have increased it due to a training plan. i do not think that the time of day will be a problem. The fact that you did strenuous activity may well have contributed to your rise in BG. If you go out for an easy 5K ru say at (depending on fitness level of course) 8:30 to 9:15min/Km pace you should be fine. I am 71 & my easy run pace at the moment is around 9min to 9:10min/Km. I also recently ran a 5Km Park run in 41:33mins which was 55sec quicker than my previous.
If you have a sports watch that measures heart rate then try & keep your heart rate at around 150 /min for the run, any higher than that could possibly raise your BG but just take care do little at a time. Do not increase length or speed of runs to quickly
 
LorraineM72 said:
taken up less strenuous exercise (yoga and Pilates). The trouble is, I want to get back to running.
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Hi Lorraine,
The Yoga and Pilates are probably doing you more good than the running.
I know running is more physical but when your running your using your leg muscles (an over simplification if you will bare with it). Speed is better than distance for burning fat, if that's what your doing? Distance is better than speed if its purely cardio.
You need to go a longer distance at a slower rate to equal a shorter distance at a faster rate, as far a burning fat is concerned.

Now getting back to the less physical Yoga etc....
In yoga & palates you using more muscles than just legs which helps lower your overall insulin resistance and controls blood glucose levels. Just because this exercise is less strenuous does not mean its less beneficial.

Back to the oversimplification. :bookworm:
In running your using your legs call it 2 muscle groups, one for each leg. If you go swimming you using 4 groups, legs and arms. Your muscles continue to burn fuel long after you have finished exercising which helps burn calories, control bs levels and insulin resistance.

So a 10 minute yoga session is using lets say 30 - 50 muscles and lets say that's the equivalent of a 5K run. After you have finished those 50 muscles will continue to burn energy for the rest of the day. So 50 muscles all doing a little bit each adds up to more over the rest of the day than just the legs.
It's not about physical exertion its about muscle activity. ;)

I hope you do get back to the running sounds like you enjoy it, but while you're getting back into the swing of thinks I didn't want you thinking that yoga or palites was a lesser option. :D
:bag:
 
Hi all, thanks so much for your replies. The good news seems to be that I can incorporate running into my fitness regime and not be too scared of the BG levels. Originally I started running as a low cost, inexcusable way to exercise and lose a bit of weight - i got to choose where and when and there was no cost involved, so stopped all excuses!! I'm not sure why I do it now - I'm a good weight, I'm not training to do any races, I don't do it as part of a group of anything, but I just enjoy the freedom and me time of it, and have missed it dreadfully. Going to dust my trainers off and get back out there, but at a steady pace and keep up my yoga and Pilates! Thanks for the advice x
 
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