Training for a Marathon with Diabetes

Exercise and diabetes should go hand in hand because physical activity can greatly improve blood sugar control. When you increase the level of exercise to 26.2 miles this balance may become more delicate.

Every diabetic is different and what works well for one person may not be the best option for someone else, but one thing is certain, running a marathon with diabetes takes planning. By carefully preparing for your marathon training regime and race you can help eliminate the odds that complications will arise.

The following tips will help you train for and complete a safe first marathon:

1. Define your marathon objective

• How soon do you want to run a marathon? Ideally you have been running for a year or more before attempting a marathon, but if you give yourself adequate time to train other time frames are possible.
• Which marathon do you want to run? Consider key factors such as climate, elevation and time of race to make sure you pick the perfect marathon for you.
• What is your goal time? Most marathon runners don’t try to target any specific finish time for their first marathon. If you do establish a goal time, keep it broad and understand that completing the marathon is a big accomplishment in itself.
• Percentage walk vs. run? Decide if you want to walk the whole marathon, walk and run the marathon, run the whole marathon or employ a strategy such as taking a one minute walking break at each mile mark.

2. Get everything you need to start properly training

• Athletic shoes that give you the proper support you need. Purchasing specific diabetic footwear may help alleviate the foot pain and discomfort commonly experienced by those with diabetes. Athletic shoes made for diabetics provide optimal support for the arch, heel and ankle and allow for extra room so that orthotic inserts can be worn in them.
• Running clothes that are quick drying and chafe free. Look for moisture control fabrics that fit comfortably and can be easily layered if needed.
• If you have previously injured yourself or are experiencing any pain and soreness, invest in a brace or support to promote healing and provide relief.
• Watch with a stopwatch function to track your time and training intervals.
• Water carrier belt to make sure you stay hydrated all race.
• Fanny pack with insulin, testing meter, test strips, pokers, sugar tablets, snacks and energy gels.
• Sunscreen and sunglasses to protect against the sun.
• Various energy drinks, bars, and gels to keep energy and blood sugar stable.

3. Consume a proper diet for marathon training and running

• An hour before you run eat a light meal that is high in carbohydrates with a low glycemic index such as banana or oatmeal.
• Eat on any runs that last longer than an hour to make sure you consume roughly 100-200 calories an hour.
• Eat something high in carbohydrates within 15 minutes of finishing your run and within two hours after running eat a meal with 25% protein and 75% carbohydrate.
• Don’t forget to drink more water than usual!

4. Adjust your insulin regime if needed

• It depends on each person and what their current insulin regime is, but some adjustment may be needed as you increase mileage. If you currently are on a twice daily 30-70 biphasic insulin mix you will need to change your regime to have the flexibility for different levels of energy expenditure and food intake.
• Speak to your physician about the correct insulin regime for you and remember to adjust for high energy snacks taken after exercise. A suggested dose of 2 unites of insulin per 15 grams of carbohydrates eaten in a good starting point.
• Test, test, test. Check your blood sugar level as often as every 20 minutes.

5. Stretch and nurture your body

• Flexibility is a part of strength so take some time each day to stretch in order to become more flexible and avoid injuries. Make sure to stretch gently and on warmed-up muscles. A great way to stretch and increase flexibility is by enrolling in a yoga class at your local studio.
• Hot & Cold Therapy is a great way to nurture your body and tend to your sore muscles. Hot and cold therapy systems, active wraps and moist heat pads are all crucial to the healing process post long run and will help treat pain, inflammation and swelling.

Following these tips can help you carefully complete your first marathon. Have fun!

About MMAR Medical Group: MMAR Medical Group Inc. is a wholesale distributor of comfort footwear offering a wide selection of shoes for diabetics as well as custom made orthotics. Please visit www.mmarmedical.com for more information.

Baby Boomer Health

Older Americans are more active than ever. The Baby Boomer generation – typically defined as individuals born between 1946 and 1964 – are approaching retirement and have more free time. A lot of that free time is increasingly devoted to physical activity. Compared to generations of the past, the Baby Boomers are athletes. They play sports, cycle, run, ski, and swim. And while all this activity has tremendous health and psychological benefits, there is an understandable wear and tear on the body that occurs. Baby Boomers, while often healthier than their predecessors, are making more trips to orthopedic surgeons, dealing with eroded joints and sore muscles. As we age, our cartilage softens and muscle mass decreases. The Mayo Clinic March newsletter describes this physical decline as the "Achilles' heel of a fit generation." But it looks like these health concerns aren’t slowing Baby Boomers down. In fact, they are investing more than ever in their bodies so they can prolong their active lifestyle.

There are several options for active Baby Boomers, looking to get more from their aging bodies. Strength training is the best preventative measure a Baby Boomer can take. Strategic weight lifting can replace diminished muscle mass and prevent ligament erosion. Physicians also recommend increasing flexibility and range of motion, which can reduce the likelihood of sports injury. If possible, replace high impact sports with low-impact ones, such as swimming and biking. Depending on the sport, supportive braces can help stabilize joints and ligaments that undergo a lot of repetitive movement. For example, soccer players, skiers and runners frequently experience knee issues. A hinged knee brace might make the difference between invasive surgery and three more years of sports participation. Tennis players, on the other hand, experience elbow issues and might consider a soft elbow brace to provide support and pressure during matches. The good news is, Orthopedic braces have come a long way since their inception in the 1780's. Many utilize state-of-the-art engineering and materials, making the brace a comfortable, near-extension of the human body.

Medical experts agree while physical injury is a risk; everyone at every age should strive for high levels of fitness. Not only does it prolong life, but it improves memory, guards against depression, and is just plain fun!

About the Author: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of braces and supports. For quality back braces, and a wide selection of knee braces, including hinged knee braces, please visit www.mmarmedical.com.

How to Treat a Sprain

With March Madness in full swing, we are seeing more and more basketball-related injuries, particularly ankle and wrist sprains. A sprain is an injury to the joint tissue that typically occur when the joint overstretches or is overloaded by a sudden twist or fall. They can also be caused by overuse in repetitive activities or sports. The sprain results in swelling, loss of movement, inability to support weight, pain, and occasional discoloration. In some instances a sprain can feel feel a lot like a fracture.

The most common location of a sprain is extremity joints, such as the ankle and wrist, but I have seen my fair share of neck sprain as well. In treating these sprains, a good acronym to remember is HI-RICE – hydrate, ibuprofen, rest, ice, compression, and elevation. The following is a summary of the steps you should take to treat a sprain:

• HYDRATE. As with any illness or injury, always drink plenty of water. Water is essential for recovery.


• IBUPROFEN. It will reduce swelling and help control joint inflammation. If you are an athlete you can get a special prescription from your physician for a higher dosage to help speed along your recovery.


• REST. Stay off this injured joint as much as possible. You can use crutches, and in many instances, the injured area should be immobilized with a support brace or splint.


• ICE. You should ice the injury as soon as possible. The longer you wait, the longer the injury will take to heal. For the first two days of the injury, you should apply ice for 20 to 40 minutes every 2 to 4 hours.


• COMPRESS. To further reduce swelling, wrap the injured area with an elastic bandage. Make sure it is snug, but does not cut off circulation.


• ELEVATE. Elevate the injury above the heart, which also further reduce swelling.

After three days, you should start applying heat to the sprained area which will help speed along the healing process even more.


About MMAR Medical Group: MMAR Medical Group Inc. is a wholesale distributor of comfort footwear offering a wide selection of diabetics shoes as well as a wide selection of support braces. Please visit www.mmarmedical.com for more information.