Diabetes and Running: How to Stay Active and in Control

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Diabetes and Running: How to Stay Active and in Control

By Elizabeth Berkey, MS,RDN,LD,CDCES,BC-ADM

Running is one of the most accessible and effective exercises for people with diabetes. Whether you’re managing Type 1 or Type 2, incorporating regular aerobic activity like running into your routine can improve blood glucose control, boost your mood, and reduce your risk of complications. But running with diabetes also requires thoughtful planning — especially around blood sugar, fueling, and foot care.

Why Running Is Good for People with Diabetes

Running improves insulin sensitivity, allowing your body to use insulin more effectively. That means lower blood sugar levels — both immediately after your workout and over time. It also:

  • Supports weight management, which is key for Type 2 diabetes
  • Lowers cardiovascular risk, a major concern for those with diabetes
  • Reduces stress hormones, which can impact blood sugar levels
  • Boosts energy and mental health, helping to combat diabetes burnout

According to the American Diabetes Association, aerobic activity like running can lower A1C, blood pressure, and cholesterol levels (ADA, 2024).

How to Eat Before and After a Run

Before Your Run:

  • If your run is longer than 30 minutes and you’re prone to low blood sugars, eat a snack with 10–30 grams of slow-absorbing carbohydrates with protein for every 30-45 minutes of moderate to vigorous activity. If you have Type 2 diabetes and are trying to lose weight you may not need a snack.
  • Good options:
    • 1 slice of whole grain toast with peanut butter
    • A banana and nuts
    • Low-fat Greek yogurt and berries

If you take insulin, adjust your dose per your provider’s advice to avoid hypoglycemia.

After Your Run:

  • Replenish with a balanced snack or meal containing 5-30 g carbs and protein for every 60 minutes of running. Consume it within 30–60 minutes.
  • Examples:
    • Turkey sandwich on whole grain bread
    • Cottage cheese and fruit
    • Eggs with toast and veggie
    • Protein shake or bar

Post-exercise meals help restore muscle glycogen and stabilize blood sugar.

Be Careful with Your Feet

Foot problems are a common complication of diabetes due to reduced blood flow and nerve damage. Runners need to take extra precautions:

  • Always wear moisture-wicking socks and well-fitting running shoes
  • Check your feet before and after each run for blisters, cuts, or redness
  • Keep toenails trimmed and avoid running if you have open wounds or active infections

The National Institute of Diabetes and Digestive and Kidney Diseases recommends checking your feet daily to prevent serious complications (NIDDK, 2021).

Blood Sugar Monitoring: How Often & When to Stop

Before Running:

  • Check your blood glucose 15–30 minutes before running.
  • Aim for 90–250 mg/dL. If it’s <90, eat a quick carb. If it’s >250 with ketones, avoid exercise.

During Running (if over 30–45 minutes) and prone to lows:

  • Carry glucose tablets, gummies, or juice.
  • If using a CGM, set alerts for lows/highs.

After Running:

  • Check blood sugar again 15–60 minutes post-run.
  • Monitor for delayed hypoglycemia, especially at night.

Warning Signs to Stop Running:

  • Dizziness or lightheadedness
  • Shakiness or confusion
  • Sudden fatigue or nausea
  • Tingling or numbness in your feet
  • Rapid heartbeat that feels abnormal

Always listen to your body — and when in doubt, stop and check your blood sugar.

Bottom Line:

Running is a fantastic, free tool for managing diabetes — but it comes with some extra rules. With the right nutrition, footwear, blood sugar monitoring, and self-awareness, you can enjoy all the benefits of running while keeping your diabetes in check.

References

  1. American Diabetes Association. (2024). Standards of Medical Care in Diabetes—2024. https://doi.org/10.2337/dc24-S001
  2. Colberg, S. R., et al. (2016). Exercise and Type 2 Diabetes: The American College of Sports Medicine and the American Diabetes Association joint position statement. Diabetes Care, 39(11), 2065–2079. https://doi.org/10.2337/dc16-1728
  3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2021). Foot problems in diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/foot-problems
  4. American Diabetes Association. (2023). Diabetes and physical activity. https://diabetes.org/healthy-living/fitness
  5. Centers for Disease Control and Prevention (CDC). (2022). Diabetes and heart disease. https://www.cdc.gov/diabetes/library/features/diabetes-and-heart.html