W8R1: dizzy at start of cool down

[CatsRun]

This morning I completed the first 28 min run (though this is actually my second one as I took a few days break last week with a knee niggle and then did a 25 min run again prior to restarting Wk8). Felt fine doing it. In fact, felt I could easily have carried on for a bit longer. Had got into a nice pace and was enjoying it. However, when I came slowed and went into the cool down walk I felt a bit light headed, like there wasn't enough oxygen getting to my brain or possibly it was a drop in blood pressure. I've not experienced this before although I do take a low dose antihypertensive. Why did the drop happen as I changed to a much slower pace? I am thinking I need to get the blood pressure monitor out and check my resting BP.

[MontyMooDog Graduate]

I have been taken off my blood pressure medication since I started running as my BP had dropped considerably. You should take this up with your GP. When you exercise using your cardiovascular system the arteries dilate (get bigger and stretch) with increased blood flow. The volume of blood remains the same so the overall pressure drops. Symptoms of hypotension include light headedness as you have indicated.

[CatsRun Graduate in reply to MontyMooDog]

That is very interesting. I have been wondering if it might have an effect. I'm not getting postural hypotension, though, which I believe usually happens when overall BP is low. I'm due for a medication review soon so can check it out then. I never thought I would even be without BP meds (been on them for four years) so that would be an amazing benefit. As well as the C25K programme I've recently got into daily meditation practice and that is also supposed to lower BP, so we'll see. Thanks for sharing your experience.

[MontyMooDog Graduate in reply to CatsRun]

No worries. Another benefit is the heart is a muscle and like other muscles can be trained to grow stronger. What this means is the heart can pump more blood per beat as it strengthens (stroke volume). As it pumps more efficiently it has to pump less to have the same effect so your resting pulse will probably drop. Mine is regularly less than 50 bpm at rest.

[CatsRun Graduate in reply to MontyMooDog]

I've just done a BP check at rest. The lowest reading was the third on at 115/77, with 73 B/Min. That is a little lower than it normally is, which is good. Will keep an eye on it. I definitely feel my heart is stronger, I'm breathing better and my stamina is much improved, plus I seem to recover fairly quickly now. Very pleased!

[MontyMooDog Graduate in reply to CatsRun]

I'm sure your GP will want you to take your BP at various times of the day over a couple of weeks or so to get a fuller picture. Something to bring up on your med review 👍

[CatsRun Graduate in reply to MontyMooDog]

Yes, am going to do that. Have taken again this morning. Still looking good so will see how it goes. Thanks

[IannodaTruffe Mentor]

Is your hydration adequate?

As a runner you need to drink a minimum of 2.5 -3 litres of fluid each and every day, running or not, as mentioned in the guide.

Were you running at a pace at which you can speak clear ungasping sentences? If not, you are going too fast.

[CatsRun Graduate in reply to IannodaTruffe]

I never run very fast though I think I covered more ground this morning on the 28 min run than I did the first time I did it last week. I need to get a decent sports watch sorted to check. I hydrate constantly across the day, every day, and drink quite a bit of water before I go out for a run so hopefully I am sufficiently hydrated.

[IannodaTruffe Mentor in reply to CatsRun]

You don't need a watch to find out if you are running at the correct pace.

Say this sentence out loud to yourself "Am I going slow enough to enable me to speak this sentence in one out breath?" If you cannot, you are going too fast.

This post about hydration gives you some facts to base your intake on healthunlocked.com/couchto5...

[CatsRun Graduate in reply to IannodaTruffe]

Thanks. I want a watch to monitor my heart not just pace/distance. I really do run slow so doubt I would have any problem saying that but will try next time out (if I can remember all of that!)

[IannodaTruffe Mentor in reply to CatsRun]

An easy conversational pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

You really don't need any tech.

[CatsRun Graduate in reply to IannodaTruffe]

Thank you for explaining