**How Running Affects Glucose Control**
Running recruits large lower-body muscles (quadriceps, glutes, calves) in a repetitive pattern. During exercise, these muscles rapidly consume blood glucose for ATP production, and after exercise, enhanced GLUT-4 translocation allows muscles to take up glucose with less insulin. This improves insulin sensitivity for hours—sometimes up to a day—reducing average glucose and variability.
**Concrete Benefits**
1) **Cardiorespiratory fitness**: 20–40 minutes of steady running increases stroke volume, improves peripheral circulation, and enhances oxygen and nutrient delivery to tissues.
2) **Weight and visceral fat reduction**: Meeting ≥150 minutes/week helps decrease visceral adiposity, easing insulin resistance.
3) **Stress regulation**: Lower cortisol and higher endorphins curb stress eating and blunt glucose spikes.
**Practical Templates**
– Beginner: 5 minutes brisk walk + 1 minute jog intervals, total 30 minutes; add 1–2 minutes of jogging every two weeks.
– Intermediate: 30–45 minutes at 60–70% of max heart rate, 3–5 days/week.
– HIIT can be added cautiously; abrupt intensity may raise hypoglycemia risk or joint strain, so progress gradually.
**Precautions**
– If pre-run glucose <70 mg/dL, take 15 g carbs; if >250 mg/dL with positive ketones, postpone.
– Neuropathy: use cushioned shoes, inspect feet for blisters or wounds after runs.
– Rotate injection sites; vigorous use of a freshly injected muscle can alter insulin absorption.
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In short, individualized, regular running elevates insulin sensitivity and trims glucose swings, advancing overall metabolic health.
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