5 causes of runner nausea when running (part 2)

  1. Eat and drink the wrong food before running

Highly acidic foods like citrus fruits, processed cheese or soda slow down the metabolism in the stomach to the small intestine but increase the risk of vomiting. Also, don’t eat foods high in fat, protein, or high in fiber before exercising. Because they slow down the contraction of food from the stomach, making you feel as heavy as containing a brick in your stomach while running.

In order to reduce food-induced vomiting symptoms, runners should not try to charge a lot of energy for two hours before the race starts. Only eat light snacks in small amounts are acceptable. If the adjustment to your diet isn’t working, you can take an antacid or pepto-bismol an hour before your workout. Nevertheless, runners should go meet a doctor to ask for the proper dosage.

  1. Do not stop running immediately

When crossing the finish line, some athletes stop running immediately, which can damage their stomachs. Therefore, experts advise that runners should continue to walk slowly instead of rushing to the curb to rest. This will give the body time to adjust as well as avoid stomach contractions. Not only that, remember not to drink sports drinks or eat too fast. Sipping some water and continuing walking to get the body back into balance are so much better for your health.

  1. Excessive dehydration

Experts said that sports players often feel nauseous when wearing thick sweaters to exercise too hard. They also believe that if losing more than 4% of body weight is the point that every exerciser should consider. Because thick and heavy clothes make your intestines not absorb fluids correctly, which led to a similar discomfort situation. Dehydration prior to entering the race is the main reason.

For not vomiting, runners should not be severely dehydrated. However, do not drink too much is also not a good idea as it may cause an adverse reaction. Runners need to know the ability of their own bodies to consume fluids. From that, applying the appropriate amount of water to create put your body into the best condition to enter the race.

5 causes of runner nausea when running (part 1)

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.

  1. 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.

  1. 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.

Items should be prepared before running a marathon

Shoes, clothes, socks, knee guards, watches, water accessories, towels … are things you should prepare before running a marathon.
Shoe is the most important item when running a marathon. You should choose a pair of shoes from manufacturers that specialize in jogging. Depending on the route is the marathon in the city or trail (run terrain) but choose the appropriate shoes.

If running on less rugged, flat plastic roads, choose lightweight shoes, good ventilation and good grip. Running in rough terrain, choose shoes with a soles design to increase grip, help protect your feet when trampling on rocks or thorns of forest trees. Mesh material with holes or no holes helps to drain the fastest water out of the shoe.

When buying shoes, you need to consider the slope of the heel and the tip of the shoe, also known as the thickness or thinness of the sole. If the heel doesn’t slip down at the motion and 10 toes are comfortable moving in the shoe, that’s the right shoe.

To choose the shoe size, you should let the staff measure your feet carefully, avoid wearing shoes that are too tight or too wide. Running shoes should be 0.5 to 1 size larger than normal to create a comfortable feeling, avoiding blistering when running.

“You should practice with shoes that will be used in competition as much as possible so that your feet will get used to time. The shoes are too tight or too wide, causing blisters, rubs, scratches …”, Ms. Thanh said .


Before entering the tournament, runners should find out the local weather conditions to wear appropriate clothes. Jogging clothes have different types but must meet the drainage and sweat standards.

Pants have two product lines: wide-leggings and tight pants. Loose pants are more suitable for men. Sweatpants help keep the body warm better in cold weather and are as effective as a massage machine, reducing muscle aches and pains. If you do not often participate in running, you can wear casual shorts.

Food supplement

Jogging terrain needs foods and drinks to help absorb energy quickly. Types such as energy bar, organic bar, dry food, gel form, plasticizer and sports drinks, electrolyte drinks all have the function of loading energy, speeding up the recovery, helping the muscles work. Good the next day or immediately after use.

Accessories for water

Depending on the number of short or long distance runs you choose the appropriate water supply accessory. Water vest (containing 1.5 to 2 liters of water) for people running over 21 km. If running shorter, you can choose a hip belt (over 250 ml) or a wristband.


Runners should choose socks made of polyester fiber or synthetic fibers with fast moisture absorption properties, ensuring the legs are always dry and cool when running. In addition, running socks need to be designed without seams, creating an absolute seamlessness, avoiding the footing when running.


Runners can equip themselves with a basic watch to measure the time, distance, current speed, average speed, stride, number of calories consumed, heart rate …

Knee protection belt

The belt works to protect the knee joints, avoiding injury, useful for those who run from 21 km or more.


Jogging often has a lot of sweat on your face, you can use a versatile towel (a towel that can be worn on your forehead and wrist) to absorb sweat, preventing sweat from flowing down your eyes, especially those wearing glasses.