How is nausea after running?
1, lack of physical exercise
People who don't exercise at all or seldom exercise at ordinary times, when doing a strenuous running exercise, their body organs can't adapt to such sudden exercise, and there will be insufficient oxygen supply to their bodies, nausea, vomiting and other discomfort symptoms.
2. Insufficient warm-up exercise
Warm-up exercise before running is not enough, and all parts of the body and breathing are not adjusted to the state of exercise. During running, you are prone to chest tightness, dizziness, nausea and vomiting.
3. Excessive exercise
Excessive exercise can easily lead to hypoxia during running. Most of the blood during exercise is provided to the exercise system, and the energy provided to other system organs will naturally decrease, and the digestive system is one of them. Food in the stomach lacks energy to decompose and absorb. When the amount of exercise is large and lasts for a long time, this part of food will be regarded as a burden, so it will be vomited by stimulating the gastric nerve.
4. Insufficient calories in the body
Exercise in a hungry state or in a cold and overheated environment will easily lead to insufficient heat supply in the body, which will lead to the decrease of blood sugar content in the body and the symptoms of exercise hypoglycemia, nausea, vomiting, dizziness and so on. Like dizziness and nausea after running in the morning, it may also be caused by running on an empty stomach. You can drink a cup of honey water or eat a banana to replenish energy before running in the morning.
5, cold air stimulation
When running in cold weather, if you breathe with your mouth open, it is easy to inhale cold air into your stomach, which is very irritating to your stomach. When the stomach is cold, it will twitch, which will make the gastric juice upwell and cause nausea and vomiting.
6. Rest immediately after running.
Stop to have a rest immediately after running. At this time, a large amount of venous blood in limbs will accumulate in veins, leading to temporary cerebral ischemia, dizziness, nausea and vomiting.
7. Suffering from diseases such as hypertension.
People suffering from diseases such as hypertension, cervical spondylosis, anemia and chronic rhinitis will also have symptoms such as nausea, vomiting and dizziness during running.
What should I do if I feel sick after running?
1, do warm-up exercises.
Warm-up exercise before running can largely avoid nausea and vomiting caused by running. Exercise muscles and joints before running, such as leg lifting, leg press, joint encircling, etc., for about 5- 10 minutes to make the body sweat slightly.
2. Raise limbs to relieve hypoxia.
Nausea and vomiting after running may be due to lack of oxygen and blood supply to the brain. After running, stretch or walk first After a short rest, raising the limbs or standing upside down will help the blood of the lower limbs return to the heart and help relieve nausea and discomfort.
Step by step practice
If you are running, don't suddenly increase the amount of exercise, so as not to cause nausea and dizziness. You can start with low-intensity running exercise and gradually adjust the amount and intensity of exercise.
4. Try to breathe with your nose when running.
Breathing with your mouth when running is easy to inhale a lot of cold air with your mouth open, which leads to cold air entering the stomach, irritating the stomach, causing stomach cramps and nausea and vomiting. So in order to avoid this phenomenon, try to breathe through your nose when running. If you are really short of breath, you can hold the upper jaw with your tongue and let the air ease from both sides of your tongue.
What should beginners pay attention to when running?
1 young
The body is very flexible and elastic, and you won't notice many hidden injuries. So I suggest you spend at least one week in Zhihu Running Column to learn running skills and knowledge essentials. Especially sports injury protection! Your knee is not someone else's, please take good care of it!
2.shoes are very important
Shoes are very important! Shoes are very important! Because a good pair of sports shoes can make you run more easily.
3. Warming up
Warm up for 5- 10 minutes before running and stretch for 5- 10 minutes after running. Run every day, just run 10 meter every day. 5 km is enough, unless you practice half a horse or whole horse (based on running 1 km or more), first develop the correct running posture, then strengthen the strength of thighs, calves and feet, and then impact 10 km.
What glasses should I wear for running?
If you must wear glasses when running, it is suggested that you can choose resin glasses or wear a pair of sports glasses when throwing sun contact.