From couch to 5K

Before you start

First of all, make sure you get the all clear from your GP or diabetes care team to train for your 5k run. They can also answer any questions you have on how to adjust your insulin levels on days you will be running.

Foot care is very important, so before you run a step, visit a specialised running shop where the trained staff will check your running gait (be sure to tell them that you have diabetes) and suggest appropriate shoes. Take the time to try a few pairs on. To avoid blisters, there are special running socks that support susceptible blister spots, wick the moisture away quickly, or even have two layers.

Managing your diabetes

Having diabetes doesn’t mean you can’t run to get fit or race competitively – you just need take some precautions every time you hit the road.

• Make sure you have eaten properly the day before exercising.
• Don’t exercise on an empty stomach; eat something about 45-60 minutes before starting your run.
• Check your blood glucose level before exercising. If it’s too low, eat something and wait a little. Time your workouts for when your glucose level tends to be most stable.
• Go out with someone on your running sessions, just in case you feel faint.
• Have something sugary in your pocket, and make sure your running partner knows this.
• If you do go out on your own, take something that identifies you as a person with diabetes and has instructions on what to do in case something unexpected happens.
• Drink lots of water before and after exercising to hydrate properly, and use the walking breaks to drink a few sips at a time.
• During the later weeks of the programme, you will be exercising for more than 30 minutes, so find something that you can easily eat during your walking breaks if you feel a need for it.
• Check your glucose level at the end of the exercise and eat if you need to.

The programme

Here you will find a training programme that will help you complete your first 5k.

If you haven’t done any exercise for a long time, I would suggest you repeat weeks 1, 2 and 3 twice each before you move on to week 4. This gives you a 12-week running programme instead of a 9-week programme.

Don’t run two days in a row – give yourself a day’s break in between running days. However, it’s recommended you keep active on the other days.

Always start with a five-minute walk to warm up, picking up the pace to a brisk walk by the end of those five minutes. Always finish your workout with a relaxing five-minute walk to cool down.

At the end of each workout, stretch the calf muscles, hamstrings, quadriceps, and glutes. You may also want to stretch your shoulders.

Good luck!