Oh-oh, here comes the nausea...

[SunnyMummy]

Hello all,

After a great run later in the day than normal on Monday, I had a terrible run yesterday afternoon. Nausea nearly wiped me out from about 9 mins in to my 35 min session (the 'stamina' podcast) but I somehow managed to get through it by trying to stick to the beat (mostly) but taking smaller, very uncomfortable, steps. I've had moments of nausea at the end of runs recently which actually have kept me struggling to do some 30 min runs, so you can imagine my delight at doing a good, strong, fast 35 min run on Monday.

Anyhoo, I've thought before the nausea was perhaps caused by dehydration or running on empty a bit, so have been trying to cover those bases. I do now need to up my training a notch though so need to get it sorted asap & am now concerned that this is going to be a prohibitive issue. Any thoughts on how to help prevent it? Thanks in advance.

[Hidden]

Are you running at quite a fast pace (i.e. a pace that feels fast to you)? I get that nausea too but only when I push myself to go fast. My solution is to follow a negative splits style, start really really slowly and gradually run a tiny bit faster as I go along, saving my "fastest" for the last 5mins or even 1-2mins. But also it's worth knowing it's not advisable to do all your runs "fast" - a good way to consolidate at this point would be to slow it all right down, build up stamina instead, and save the speediness for end of run bursts or timed events like parkrun etc. I hope that helps

[SunnyMummy Graduate10 in reply to Hidden]

Hi. I've been plodding along at a slow-comfortable pace throughout the c25k programme then started consolidating my 30 min runs. I was still going slowly but think did naturally increase the speed. I have had some good runs & some not good runs doing pretty much the same time & distance but think my hydration & the heat have had an impact. I started doing 5k in 30 mins as a standard & have just this week started increasing to a deliberate 35 min run & just see what distance that is -yesterday it was exactly 6k so the same speed as before. BUT the nausea kicked in way before I'd covered any distance. It was much hotter though so maybe I'm just really heat sensitive? My run on Monday was at 6.30pm ish so much later than I normally do but it was a pleasant temperature.

[Hidden in reply to SunnyMummy]

Well you may be naturally fast, but for me 30min 5ks definitely bring on nausea, and I've yet to manage a 35min 6k after 2.5 years of running! So maybe now's a good point to test your ability to run steadily at different paces. Negative splits are great for this (I try to run a certain pace for the 1st km, then another for the 2nd etc, all the meanwhile holding back the speedy pace until the end). As a guide, my "fast" 5k pace is about 5:40min/km, my "medium" 5k is around 7min/km, and my "slow" taking in the view (aka beautiful forest trail run) pace is around 8:30-9min/km. Mastering these paces has enabled me to build up my distances and develop a long term love of running.

Heat will affect running - but for 5k/6k drinking water beforehand/after should be enough. I would suggest making sure you hydrate well (little and often) for the 24 hours prior to a run, rather than gulping a glass down just before heading out. A lot of it is trial and error though. Try something different, see if it helps!

[SunnyMummy Graduate10 in reply to Hidden]

Thank you. Yes I guess when we talk about pace it's all relative isn't it? I now see my average 'steady' as being somewhere around 6 - 6:30 m/k & anything over that is a definite 'push', with varying degrees of comfort. Thanks for your advice - very much appreciated.

[Tanethra Graduate10]

Just wondering if you are eating something before your run how long do you wait before going out? Also I'd would just drink a bit of water before running rather than any sports drink as its only a 30 - 35 min session.

[SunnyMummy Graduate10 in reply to Tanethra]

Hi there. Hmm it varies but it's something I'm much more conscious of now I'm a 'serious' runner lol. I can't get to run before 9:45 so always have had at least a small breakfast & drinks. Since the holidays my routine has been all over the place so sometimes I've felt like I've had to force some carbs & calories in an hour or two before I get to run. The other day I thought I'd feel like I was running on empty as it was a 'dinner time' run but I hadn't eaten since lunch for obvious reasons. Maybe I just need longer to digest? Or eat or avoid certain foods? And heat is definitely a factor.

[Tanethra Graduate10 in reply to SunnyMummy]

Yeah if its really hot with high humidity that's probably triggering your nausea. So slowing your pace down might be solution and just eat simple plain foods an hour or so before you run.

[Oldfloss Administrator Graduate10]

My thoughts go along the same lines as Hidden ...I know I am the, slow and steady, queen... but , having discovered, that my slow is not actually that slow... I think it is all about a 'comfy' pace, and as Ruth says... if we push ourselves beyond whatever that is.. that is when issues may occur...?

[SunnyMummy Graduate10 in reply to Oldfloss]

Dear Oldfloss, I always think of you when I'm running & slow myself down if I feel I'm pushing too hard. Slow & steady is the key! You & Sarah Millican that is, whose voice still lurks in my head telling me to slow down if I'm getting tired too early. But I also need to push a bit to improve my fitness/stamina surely? Think I'll really focus on my eating times & habits & see if that makes a difference.

Thank you!

[Oldfloss Administrator Graduate10 in reply to SunnyMummy]

We do need to progress, yes, but in a safe way... my slow is not as slow as you might think... but it is my slow... what is your slow... ?

My slow, is my happy comfortable pace, when I can go on for ever... But... I can also, when I wish, do a speedy run.... a 3K ... for example in a very good time... because I have built up to it.... slowly My comfy 5K, when back on form is about 6.30 min/km

If we keep running, keep consolidating, and building on our runs and stamina, I feel, that it all evolves naturally...I watch my pace and take it gently... but I am covering a good distance now in a good time...A healthy eating regime, core strength and stamina exercise are essential... as is good restful sleep.

Just be kind to yourself and give yourself a little more time...!

[Millsie-J]

I think you may be pushing a tad too much too soon. When volunteering at parkrun I have witnessed one or two of the faster runners actually vomit at the finish.....,, just pushed too hard!

Ruth has given some useful pointers which may help.

You are still a new runner so dont forget to take in the view on some of your runs. Enjoy!

[SunnyMummy Graduate10 in reply to Millsie-J]

Thank you, yes it's beginning to sound like I might be getting a bit over-enthusiastic. Back to plodding then lol.

[JaySeeSkinny Graduate10]

The experts - whoever they may be - say that most of your runs (80%) should be comfortable and only on 20% should you really be pushing yourself. You sound as if you're going for PBs on just about every run. Nausea is a sign that you're over-exerting yourself and although that's OK now and then (in a race situation) it shouldn't be happening every time as you will deplete your reserves really quickly and not give your body time to recover. Hidden 's approach with 3 speeds is perfect. Try mixing it up a bit with long, slow runs and shorter, speedy ones. I hope you find a solution!

[Tomas Graduate10]

behapy.s3.amazonaws.com/31/...

(just kidding, of course)

[SunnyMummy Graduate10 in reply to Tomas]

Haha yes that sounds like some runners I know! 😂

[SunnyMummy Graduate10]

Thank you & yes, I realised a while ago that water sloshing around in my stomach whilst running is not a good feeling! Am trying for the general constant hydration now. And must get back to my pre-run bananas!

[jaybro28 Graduate10]

The heat is the only thing that's caused me nausea, but it's happened more than once. If you're running hard in the heat, certainly take precautions!

[SunnyMummy Graduate10 in reply to jaybro28]

I think now that may be a bigger factor than I'd thought 😕

[misswobble Graduate10]

Milk makes me feel nauseous so now I avoid it before runs. I might have had a milky coffee beforehand but no more 😫 Running hard might be the cause. Lactic acid and all that