Feeling sick during week 4 runs?

[messthezombie]

Morning! I just completed run 3 of week 4 and found the second half a bit of a struggle. For my last 2 runs I’ve been feeling sick towards then end of the run and for a few minutes after I stop. Today it was much worse, I felt sick during most of the final 5 minute run and in the last 2 minutes I started getting cold sweats even though it was hot outside. I carried on till the end even though I really wanted to stop. Luckily it passed after the 5 minute cool down. I didn’t used to feel sick when running... I wonder if it’s because of dehydration, I do have a small snack and some water before I run but try not to drink too much cos I don’t want to get a stitch during the run. I wait till after the run to have a proper breakfast.

Does anyone have any ideas why I get this? Also do you guys think I should carry on to week 5 or repeat week 4? Any thoughts are appreciated, thanks guys!

[Guru10 Graduate]

Morning.

Sorry that you are experiencing this.

It’s going to be trial & error to see if you can improve the situation.

I trust you’re keeping hydrated day in/day out, runs days or not.

Maybe drop the snack and try a run to see if there’s any improvement?

Good luck and hopefully you will get through this.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

There is advice in the guide on eating before runs and more crucially on general hydration...as a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not.

Poor hydration could be the issue or possibly the eating beforehand, since we are all different and react differently to food in our bodies before a run.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast and that may well make you feel sick, if you are pushing yourself too hard.

If you managed to complete the W4 runs fully, then move onto W5, but make sure you hydrate fully in the 24 hours before your run and try running a bit slower.

Enjoy your journey.

[John_W Graduate Ambassador]

Are you jogging or running ?