1, lack of physical exercise
People who don't exercise at ordinary times have no physical foundation. Once you engage in strenuous running, your body organs and other parts can't adapt, and you are prone to dizziness, which may even lead to discomfort such as asthma and nausea.
2. Insufficient blood supply to the brain
During running, excessive exercise may lead to insufficient blood supply in the body, especially in the brain, which may lead to dizziness after running.
Dizziness after running may also be due to the change of exercise posture, which leads to insufficient blood supply to the brain. After strenuous running, the blood vessels expand extra, and the change of posture is prone to dizziness caused by postural hypotension.
3. Insufficient calories in the body
Feeling dizzy after running may be caused by exercise hypoglycemia. Running in an overheated or supercooled environment or in a hungry state may make the body's heat unable to supply the body's needs, and the energy supply is insufficient, which makes the blood sugar content drop, thus causing dizziness after running.
4, caused by poor physical condition
I am in poor health after illness, fatigue, lack of sleep, etc. If I go running again, it is easy to cause dizziness and other discomfort after running.
5, caused by incorrect breathing.
In the process of running, if you don't master the correct breathing method, such as holding your breath or not mastering the breathing rhythm, you will not breathe smoothly during running, resulting in insufficient oxygen supply to your body and dizziness after running.
6. Rest immediately after running.
Stop and rest immediately after running, which will easily lead to the accumulation of a large amount of venous blood in limbs, resulting in temporary cerebral ischemia, and then produce discomfort symptoms such as dizziness, palpitation and shortness of breath.
7. Suffering from illness.
People with hypertension, cervical spondylosis, anemia and other diseases are also prone to dizziness after running.
8. What should I do if I feel dizzy after running?
(1) supplement the food in protein.
It is easy to feel dizzy during running, especially those who feel dizzy because of insufficient calories. It is suggested that some foods containing protein and carbohydrates can be supplemented after running 1 hour. It can help replenish energy in the body and relieve dizziness.
(2) Do relaxation exercises.
I feel dizzy after running. I suggest not to sit down and rest immediately, which may lead to dizziness. It's best to do some relaxing exercise, stretch your body, or go for a walk for a few minutes. This can help the body calm down and relieve dizziness caused by insufficient oxygen supply in the body.
(3) ensure adequate sleep time.
If you feel dizzy after running because of poor health or poor sleep, you should pay attention to reducing running time, rest early and ensure enough sleep time. Good sleep quality can also help relax muscles and relieve dizziness after running.
9. How to avoid running dizziness?
(1) Do warm-up exercises.
Doing enough warm-up exercise before running can avoid dizziness caused by running to some extent. Finishing activities after running can also avoid dizziness caused by suddenly stopping running.
(2) Don't run on an empty stomach
If you don't run on an empty stomach, it's best to supplement some carbohydrates before running, so that your body can have sufficient energy supply during running, and avoid dizziness and discomfort caused by insufficient heat supply during running.
(3) Strengthen physical exercise
Many people will feel dizzy after running, which is caused by poor physical fitness and insufficient physical exercise. Therefore, strengthening comprehensive physical exercise at ordinary times can avoid dizziness after running.
10, pay attention to running.
1. Eat before running
If you are going to run for more than 1 hour, you need to eat something and replenish some energy before running. It is best to eat 30 minutes or a little earlier before running. The food you eat should be mainly carbohydrates and protein. Carbohydrate can provide energy, and protein and a little fat can help protein release energy for a long time. Eating some bread dipped in peanut butter is a good choice. Because it contains a relatively high content of protein and fat, it can provide lasting energy during the whole running process. Other good foods are fruits, bananas, nuts and cereals. After running, you can treat yourself and eat some desserts, such as chocolate, snacks and waffles.
2. What to drink after a morning run?
If you have to run a few hundred meters outside when you get up in the morning, and you are not very hungry, you may just need to drink some water or something that makes you feel comfortable. Some people like to drink a few cups of hot coffee before running, which is a good choice, because many studies have shown that caffeine can improve the physical state during exercise. In addition, Red Bull and Coke are also good choices.
3. Take some biscuits.
If you run for more than 75 minutes. You need to add some sugar when running. Most people like to eat some sweets and chocolate beans and drink some water while running. I suggest you bring some sugar, such as candy, dried fruit, chewing gum, sweet calcium tablets and jelly, which can provide some sugar conveniently. It is worth noting that some salt and sugar are added to dried fruits and nuts, which are relatively dense in calories, so try to eat as little as possible.
4. Replenish water at any time while running
If your running time is less than 45 minutes, the water in your body is almost enough, but if your running time is as long as 1 hour, then you need to supplement some carbohydrates and electrolytes, and you can drink some sports drinks after running. Many Americans choose to drink half water and half sports drinks, such as Gatorade. Of course, it is best to drink a little water every 15 minutes during running. This is very important for your body, and your body will gradually adapt to the next run, because your body has the motivation to move on. Before you get ready to run, put water at a position along your running route, so that you can easily pick up the water bottles along the way and replenish some water and electrolyte when you run to that position.
5. Nutrition after running
After running, the purpose of supplementing the body with "nutrition" is to restore the glycogen content in the body within 30-60 minutes, which is the moment when your body needs nutrition most to restore the glycogen content in muscle tissue and muscle. Many people will try to eat some foods rich in protein and carbohydrates immediately after running. Such as cakes, bananas, honey water, soybean milk, and sometimes sandwiches and hamburgers. Proper diet can make runners feel energetic in the remaining time after running.
6. The magical effect of chocolate
I wonder if you have ever run a marathon. How do you feel after finishing the race? Many people may say that it is a very uncomfortable feeling, a little nauseous, unwilling to eat, and even feel like vomiting everything in my stomach. Indeed, marathon running is a kind of running that consumes a lot of muscle glycogen and liver glycogen in the body, and it takes a long time to recover, usually taking 2~3 days. Is there any way to quickly replenish energy for your body after running a marathon? In 2006, Indiana University found that drinking low-fat chocolate milk can quickly replenish energy. At the same time, this chocolate milk also contains the best proportion of glycogen and protein. This chocolate milk is as ideal as Gatorade, a sports drink after training competition. Therefore, I suggest you take a few bottles of chocolate milk with you next time you run. Of course, if it is a homemade hot chocolate drink, the effect will be better, and then drink it quickly when you are exhausted.
7. Food before the game
If you are going to take part in a marathon or other running race tomorrow, any complex carbohydrate you like to eat the day before the race is a very good choice for you before the race. For example, if someone likes to eat Pizza Hut's pizza, go and eat it. Keeping one of your traditions is very important for you to get good grades. Everyone has different preferences. Although vegetables contribute a lot to your health, keeping a good mood is also important for you to get good grades.
8. Stay alert
Eating too much meat, milk, high-fat food and foods containing too much cellulose before running will affect your performance in running a marathon, and you may go to the toilet frequently. Many people will feel uncomfortable when running after eating these things. If you want to run in the afternoon, try not to eat milk, meat and cellulose for lunch. Apples and other fruits should also be avoided. The fat in too fat meat may upset your stomach for a few days.
9. Try some different foods
Many people insist on eating the food they are used to before the game, so that they can keep enough energy and minerals during the game and avoid accidents such as muscle twitching or strain. But some people like to try something new before the game, which can be done on the premise of ensuring health. A marathon runner of the American team ate a low-fat and high-carbohydrate Chinese meal the night before the domestic qualifiers. This is a very bold attempt, because he has never done it before. Of course, he finally won the domestic qualifiers and participated in the 2008 Beijing Olympic Games on behalf of the American team.
10. Reward after running
After a marathon that is almost like purgatory, you can reward yourself to eat any food, such as cold beer, chocolate and ice cream. After months of struggle, you deserve these foods that have been restrained for a long time. Any general category, as for the quantity, eat until you are satisfied!