Many runners often vomit at the end of the race, some suggest that it is a sign of active practice and competition. However, this concept is wrong. Understanding the cause, distinguishing each specific situation is essential to help the runner avoid vomiting after high intensity exercise. Runner’s World shows 5 main reasons for nausea after running, how to avoid and respond to this situation.
- The digestive system stops working
When running, oxygen-rich blood is carried out of the stomach and other non-vital organs for transmission to the lungs, heart and organs with high intensity of activity. At that time, the stomach no longer has enough normal blood source to digest nutrients, forcing to stop. So the runner is prone to nausea after training.
Carwyn Sharp, a sports physiologist and nutritionist, advises runners to try refueling with food and water at runtime to see how much fuel the stomach can handle while exercising. If you are consuming energy gels or other sugary foods, try to use the same water to aid digestion. When not exercising, simple sugars (such as glucose, fructose, galactose) are difficult to break down, so don’t overdo sports drinks or gels at the same time.
Experts also argue that running in hot or humid weather causes a similar problem because blood is diverted to the skin to cool down the body. In addition, dehydration also slows down digestion, you should stay hydrated enough to maintain a healthy stomach.
- Increase pressure on the stomach
According to expert Carwyn Sharp, running at high intensity will increase the pressure in the abdominal cavity. When you do that, you use your core muscles and breathe more, which can inadvertently lead to gastroesophageal reflux, causing nausea. The situation is more likely to happen if the runner consumes too much food and water before running.
Runner needs medication or dietary adjustments, staying away from foods that can irritate the esophageal lining such as: acidic, high-fat foods, tomato products, alcohol and coffee.