The immediate effect: Using sugar for fuel
When you start running, your body’s immediate demand for energy increases dramatically. As a result, your muscles begin to take up glucose from your bloodstream to use as fuel. Your body has a hierarchy of energy sources it uses during a run:
- Blood glucose: The sugar circulating in your blood is the first and most readily available energy source. The more intense your run, the more quickly your muscles will draw on this supply.
- Glycogen stores: Once the readily available blood glucose is used up, your body taps into its stored form of glucose, known as glycogen. This glycogen is primarily stored in your liver and muscles and is crucial for powering longer runs. For many runners, a 30- to 45-minute jog will effectively tap into these reserves.
This is why moderate aerobic exercise, like jogging, is so effective at reducing blood sugar levels in the short term. The physical activity itself is a major factor, allowing your cells to take in glucose even if insulin isn't readily available.
The long-term benefits: Increasing insulin sensitivity
Beyond the immediate effect of using glucose for energy, regular running has a powerful long-term benefit: it increases your body's sensitivity to insulin. This enhanced sensitivity means your muscle cells become more efficient at taking up glucose during and after exercise, with or without insulin. This effect can last for up to 24 hours or even longer after your workout.
This improvement in insulin sensitivity is the key to managing blood sugar over time, particularly for individuals with prediabetes or type 2 diabetes. By making your body's cells more responsive to insulin, running helps regulate glucose levels more effectively and can contribute to a lower overall A1C over time.
The role of exercise intensity and timing
Not all runs are created equal when it comes to blood sugar impact. The intensity and timing of your exercise can significantly influence how your body uses glucose.
| Type of Run | Intensity | Primary Effect on Blood Sugar | When It's Most Effective |
|---|---|---|---|
| Moderate-Paced Run | Steady, conversational pace | Lowers blood sugar gradually by consistently using glucose for fuel. | Consistent, regular running over time for overall blood sugar management. |
| High-Intensity Intervals (HIIT) | Short bursts of intense effort with recovery periods | May temporarily raise blood sugar due to the release of stress hormones like adrenaline, which prompts the liver to release glucose. | Post-workout, the body will use glucose to replenish muscle glycogen stores, leading to a long-term benefit. |
| Post-Meal Run | Light to moderate effort | Especially effective at blunting post-meal blood sugar spikes. | A brisk walk or jog 30 minutes after eating can significantly reduce the rise in blood glucose. |
| Long-Duration Run | Steady, moderate effort | Causes a significant and sustained drop in blood sugar as the body relies on stored glycogen for energy. | Requires careful monitoring for individuals on medication to avoid hypoglycemia. |
For those seeking to maximize blood sugar control, exercising about 30 minutes after a meal is a highly effective strategy. However, it is always recommended to consult with a doctor or diabetes care team to personalize a routine that is safe and effective for you.
What happens after the run?
The body continues to process glucose even after you've finished your run. As your body rebuilds its glycogen stores in your liver and muscles, it draws sugar from your bloodstream to do so. This can lead to a gradual but prolonged reduction in blood sugar levels that can last for hours after your workout.
This delayed effect is particularly important for individuals managing diabetes, as it can increase the risk of low blood sugar (hypoglycemia) hours after a strenuous or long-duration run. A recovery snack containing carbohydrates and protein can help replenish glycogen stores safely and prevent a dangerous dip in blood sugar.
Combining diet and exercise for optimal glucose control
While running is a powerful tool for regulating blood sugar, it works best in combination with a proper nutrition plan. Relying solely on exercise to counteract a high-sugar, high-carb diet is not a sustainable or healthy strategy.
- Prioritize whole foods: A balanced diet rich in low-glycemic index foods like whole grains, legumes, and lean proteins provides a slow and steady release of energy.
- Time your carbs: Consume carbohydrates strategically before and after runs. Complex carbohydrates 2-3 hours before a run offer sustained energy, while a simple carb snack 30-60 minutes before can provide a quick boost for immediate energy.
- Ensure post-run recovery: A combination of carbs and protein after a run aids in muscle repair and glycogen replenishment, supporting overall recovery and stable blood sugar.
Conclusion Yes, running does get rid of sugar in your body through several mechanisms. It acts both immediately by using circulating glucose and stored glycogen for fuel and over the long term by improving insulin sensitivity. For individuals managing diabetes, running is an essential part of a holistic management strategy that includes dietary considerations. By understanding how intensity, timing, and proper nutrition work together with your running routine, you can maximize the benefits for stable and healthy blood sugar levels.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult your healthcare provider before starting a new exercise regimen, especially if you have diabetes or other health conditions.
