Let’s start running

Running is an athletic pursuit that people from all walks of life chase from the very day they start to walk.

For some, it is the ultimate fitness challenge or a way to tap out from the rest of the world for a bit, while for some others, the very idea of running seems overwhelming and a goal completely out of their reach. At its most fundamental level, running is a brilliant form of aerobic exercise that supports both physical and mental health.

There are many different programs, apps, methods and techniques relating to how to run more efficiently and effectively. As health professionals, we focus every day on helping people to reach movement goals through prescribed exercise, so it is a topic we are very familiar with.

Most people we support are living with a complex or chronic health condition and have genuine feelings of overwhelm when it comes to getting started with a running program. The apprehension can also be amongst feeling of fear of injury or hypoglycaemia, so what we are going to explore together in this article, is why running is beneficial, some steps to get started and highlight some health and safety considerations.

Why is running good for us?

Running offers several useful health benefits and doesn’t require much to get started either.

Benefits can include:
• Improvements in aerobic fitness - so climbing up stairs and going about your daily activities feels easier.
• Increased energy expenditure – so you can burn calories to maintain or move towards a weight range that is the best for you.
• Reducing the risk of developing health complications, particularly as we age – for example heart disease and stroke, through improved management of blood pressure, blood glucose and blood lipids.

If I haven’t run for a while or want to start, where should I start?

Preparation will be key to your success. Ensure you have a comfy pair of runners that fit well and provide good support. When you run, there is much more impact that travels through your body, so good footwear that can guide ideal foot placement as well as reduce the load on your body is an important one.

If you are mindful of making a financial investment in good footwear, why not talk about options with your podiatrist or physio on your next visit, they will be able to provide a recommendation based on what you need and your price range. If you don’t have an appointment coming up and want to make a bit of a start, at a minimum, just ensure your runners fit well and the soles aren’t too worn out.

Measuring progress, staying accountable and working at a pace right for you is important, so you could look to:
1. Try an App for entry level runners and take some time to read expert tips from a range of resources. The ‘Couch to 5km’ app for smart phones is a widely used app you could explore. The good news about running apps is that many available are designed for entry-level runners and are suitable for those coming from a low fitness base.
2. Explore activity trackers to look at progress over time. While they’re not essential, activity trackers such as smart watches, pedometers (step-counters), heart rate monitors and phone apps can all be effective tools to help with your motivation and assessing your progress. Tracking progress can help you celebrate success of progress over time and can remind us that a series of small improvements over time can really lead to big results.
3. Start small and work at a pace that is manageable for you. Walk run programs where you walk, then run for 20 or 50 meters, then bring is back to a walk again, then into a jog and then into a run, will support small incremental progress without the overwhelm of starting at an unmanageable level. When your running portion of your routine is feeling easier, you can try increasing the distance/time spent running.

How do I know if running is safe for me to do?

Running is considered moderate to high intensity exercise and as such, if you are living with a chronic or complex health condition or haven’t exercised in a while, you should first look to talk to your GP about exercise safety. There may be extra considerations given your specific health history or running may be contraindicated (not advised) if you are experiencing diabetes-related complications with your feet or eyes or if you are going through a time where your blood glucose or blood pressure are not stable or in the desired range as per your individual health plan. There will also be extra considerations related to effects of medication and having resources and education set up to prepare and manage a hypoglycaemic event (hypo).

If you have been given clearance to get started and would be more comfortable with some individual guidance, or if you are experiencing joint pain or have an injury history, connecting with an accredited exercise physiologist would be helpful to get you off to the best start.

I’m concerned, will I get arthritis if I run? Will my knees wear out?

Despite what you might hear in the media, multiple studies have shown that recreational running is not harmful to the knee joint. In fact, running may even reduce the risk of developing arthritis in the knees or hips. Recent evidence has found that non-runners may be more likely to have osteoarthritis of the knees or hips than recreational runners.

What if I’ve already got arthritis? Will it make it worse?

For those of us who are already runners, but also have knee osteoarthritis, we should feel safe to be able to continue running. It is recommended that running every second day, rather than daily, might be an appropriate method of keeping soreness at bay for those with arthritis.

At the current time, it doesn’t appear that running increases the development of knee osteoarthritis or makes it worse in those who do have this condition.

Is there anything else I should consider if I want to get started running this summer?

Consider your levels of hydration and try to drink water while you exercise, particularly in the hotter months, and ensure you are following SunSmart principles inclusive of sunscreen, hat and clothes that reduce sun exposure to the skin. Going for a run in the morning before the sun has reached its peak or waiting until the heat of the day has started to reduce are good strategies to ensure you don’t overheat while exercising. Running indoors on a treadmill might also be a good option if you have access to one.

As with any form of exercise, it is important that you make sure that you remain connected with your team of health care professionals and keep them up-to-date with your physical activity habits. While your diabetes educators, dietitian, podiatrist and GP may not be overseeing your exercise program itself, they are an integral part of the healthcare team that need to stay in the loop with any change in habits that may impact on your diabetes care and overall health.

I don’t feel like I’m ready to start running, but I still want to get active.

With so many ways to exercise, there is no need to feel forced into one type or style of exercise; a good balance of cardiovascular activity (walking, cycling, stair climbing, swimming) combined with some resistance exercise (gym, home-based strengthening) is the gold standard of activity planning for anyone living with diabetes, most days of the week.

Any activity is a good activity if it keeps you moving and you enjoy it, so consider what you enjoy doing and what you have access to – try going for a short walk, participating in an exercise class or going for a kick of the footy with friends. As your fitness improves, you might feel you can slowly build yourself up to running. It all starts with the first step!

We’re here to help, so for a personalised program, reach out to us at Exercise for Rehabilitation & Health, or find an accredited exercise physiologist near you. If you are searching online for AEP, ensure that they have ‘accredited’ in front of their exercise physiologist title to ensure they have the relevant skills and experience to support you.

Disclaimer: The opinions expressed in this article are those of the authors and not necessarily endorsed by Diabetes Victoria. Please consult your healthcare professional before making changes to your diabetes management.

Craig Harrison, accredited exercise physiologist at Exercise for Rehabilitation & Health.

He has a passion for developing exercise programs for people of all walks of life. He is a great believer in the opportunity of exercise for all individuals, as a way to express themselves, and to be able to participate in anything they set their mind to.

Craig loves to exercise in his garage gym, go for walks and stay active with his wife and two young kids. He is a Richmond Tiger tragic!

Nicole French, accredited exercise physiologist at Exercise for Rehabilitation & Health.

Nicole is an accredited exercise physiologist (AEP) and, as the Director and Founder of Exercise for Rehabilitation and Health, she is passionate about supporting the broader community in their healthcare journey and has a particular interest in exercise prescription for diabetes. She leads and inspiring health professional team at her practice in Essendon.