5 Safe Jogging Tips for Runners with Diabetes
If you are living with diabetes, jogging is one of the best ways to manage your blood sugar, boost your heart health, and clear your head… especially while Spring is springing. However, your feet require a little extra strategy to stay safe. Because diabetes can affect circulation and nerve sensation, you must be proactive to prevent blisters or wounds from turning into serious complications.
Here are 5 ways you can safely hit the pavement this season, courtesy of us at PodiatryCare, PC, and the Heel Pain Center.
1. Start With a Professional Foot Check
Before you log your first mile, it’s ideal to have a podiatrist check them out. You want to ensure you don’t have any existing calluses, ingrown nails, or dry skin that could crack under the pressure of jogging. Starting with a clean bill of health ensures you aren't aggravating a hidden issue.
2. Prioritize the Perfect Shoe Fit
Your running shoes should be the most important piece of gear you own. Since feet tend to swell throughout the day, go shopping in the late afternoon. Ensure there is plenty of room in the toes, so they don’t get cramped. If you have neuropathy, you might not feel a shoe that is too tight, so use the finger-width rule at the front of the shoe to be sure.
3. Check Your Blood Sugar Before and After
Physical activity naturally lowers blood sugar, but timing can be unpredictable. That’s why you should test your levels before you head out the door. If you are on the lower side, have a small carb-heavy snack. Don't forget to check again when you get back, as the glucose-lowering effects of a good jog can last for several hours.
4. Stay Hydrated and Carry Supplies
Dehydration can affect your blood sugar levels and the elasticity of your skin. Carry a water bottle and always have a source of fast-acting glucose, like gel packs or glucose tablets, in your pocket. It is also a smart move to wear a medical ID bracelet just in case you experience a low while you are out on the trail.
5. Ease Into Your Mileage
Don't try to run a 5K on your first day out! Your skin and joints need time to adapt to the new friction and impact, so start with a mix of walking and jogging, and gradually increase your time on the road. This slow progression gives you time to find your natural stride and monitor how your blood sugar is reacting to the new routine.
At PodiatryCare, PC, and the Heel Pain Center, we care for a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our teamare ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.