Nausea after running can be an unpleasant and discouraging experience, affecting both recreational and competitive runners alike. This unsettling feeling often arises when your digestive system slows down during intense physical activity, leading to discomfort and potential vomiting after crossing the finish line.
Your risk of experiencing nausea increases due to various factors, such as increased intra-abdominal pressure, consuming the wrong foods before a run, stopping too quickly after exercise, or excessive dehydration. Understanding these causes and implementing preventive strategies like proper hydration and fueling can help mitigate nausea, allowing you to enjoy your running experience without disruptive gastrointestinal distress.
Causes of Nausea After Running: Digestive System Slowdown
One of the primary causes of nausea after running is the digestive system slowdown that occurs during intense exercise. When you engage in strenuous physical activity, your body redirects blood flow away from the stomach and intestines to the muscles and skin. This redistribution of blood can impair digestion and lead to nausea. [1] [3]
- During exercise, the gastrointestinal (GI) tract experiences reduced blood flow, resulting in nausea, vomiting, or queasiness. [2] The body prioritizes delivering oxygen-rich blood to the working muscles, lungs, and heart, leaving less for the digestive system. [3]
- As blood flow is diverted away from the stomach, the digestive process slows down, leaving the stomach feeling queasy, especially if you consume too much fuel or do so too soon after finishing a run. [3] [4]
- Hot weather can further exacerbate the issue by shunting more blood flow to the skin for cooling, leaving even less for the digestive system. [4]
| Contributing Factors | Explanation |
| Blood Redistribution | Blood flow is redirected from the stomach and intestines to the muscles and skin during intense exercise, impairing digestion and causing nausea. [1] [3] |
| Reduced Blood Flow to GI Tract | Exercise can interfere with the gastrointestinal (GI) tract by reducing blood flow, leading to nausea, vomiting, or queasiness. [2] |
| Delayed Gastric Emptying | The stomach struggles to digest nutrients efficiently due to the slowed digestive process, contributing to nausea. [3] |
Exercising on an empty stomach or without enough carbohydrates to fuel the workout can also cause nausea due to lowered blood sugar levels. [1] Therefore, understanding the impact of intense exercise on the digestive system and implementing proper fueling strategies can help mitigate nausea after running.
Causes of Nausea After Running: Increased Intra-Abdominal Pressure
Increased intra-abdominal pressure during high-intensity running can contribute to nausea by forcing stomach contents back up into the esophagus. This phenomenon is known as gastroesophageal reflux, and it is more likely to occur if you have a large amount of food or liquid in your stomach before running. [3]
The intense physical exertion involved in running causes an increase in pressure within the abdominal cavity. This increased pressure can push the contents of the stomach upward, leading to the unpleasant sensation of nausea and the potential for vomiting. [3]
To minimize the risk of nausea caused by increased intra-abdominal pressure, consider the following strategies:
- Avoid eating a large meal or consuming excessive fluids immediately before a run. Instead, opt for a light snack or small portions of easily digestible foods.
- Allow sufficient time for digestion before starting your run. Generally, it’s recommended to wait at least 2-3 hours after a full meal before engaging in strenuous exercise.
- Stay hydrated but avoid drinking excessive amounts of fluids close to your run, as this can contribute to a feeling of fullness and increased pressure in the stomach.
- Incorporate core-strengthening exercises into your routine, as a strong core can help maintain abdominal pressure during running and reduce the likelihood of gastroesophageal reflux.
By being mindful of your pre-run fueling and hydration habits, as well as incorporating core-strengthening exercises, you can help mitigate the effects of increased intra-abdominal pressure and reduce the risk of experiencing nausea during or after your runs.
Causes of Nausea After Running: Consuming the Wrong Foods Before a Run
Consuming the wrong types of foods or beverages before a run can significantly contribute to nausea and gastrointestinal discomfort during or after exercise. Here are some key factors to consider:
- Timing of Pre-Workout Meal: Eating a meal with too much fat or protein too close to the workout can cause nausea, as the food may not digest quickly enough. [1] It’s generally recommended to consume your pre-run meal around 2 hours before the run, allowing sufficient time for digestion. [11]
- Portion Control: Consuming too much or too little before a workout can trigger nausea. [9] Overeating or “overdrinking” can cause food to sit in your stomach, leading to discomfort. [4] The recommended pre-run meal should be around 300-400 calories. [11]
- Food Choices: Certain foods are more likely to cause digestive issues during a run:
- High-fat, high-protein, or high-fiber foods can slow gastric emptying and cause a “brick in the belly” feeling that’s hard to keep down. [3] [10] [11]
- Dairy products like milk, cheese, and yogurt can cause gastrointestinal distress for those who are lactose intolerant. [10]
- Sugary drinks like energy drinks and sodas can cause a rapid blood sugar spike followed by a crash, leading to headaches and fatigue. [10]
- Fried foods high in unhealthy fats take a long time to digest, diverting energy away from the workout and potentially causing sluggishness. [10]
- Spicy foods can cause heartburn, indigestion, and irritation of the digestive tract. [10]
- Protein bars, while a good source of protein, can be high in refined sugars or sweeteners like Sorbitol, which can have a laxative effect. [10]
Instead, opt for easily digestible carbs like toast, fruit, or cereal before your run. [12] Consume simple carbs rather than high-fat, high-protein, or high-fiber foods, and avoid acidic foods and beverages as well. [3]
Nausea after running can be exacerbated by consuming the wrong types of foods before a run. By being mindful of your pre-run fueling choices and opting for easily digestible carbohydrates, you can minimize the risk of digestive system discomfort and nausea during or after your workout.
Causes of Nausea After Running: Stopping Too Quickly After Exercise
Abruptly stopping exercise after a run can disrupt the body’s transition back to a resting state, leading to nausea and vomiting. [14] [3] To prevent this, it is recommended to gradually cool down instead of stopping suddenly. [14] [3]
- Gradually slowing down and walking after a hard effort, rather than abruptly stopping, can help avoid nausea. [3]
- Avoiding an abrupt stop after a run and instead walking, doing light jogging, and static stretching to gradually lower the heart rate can help manage post-run nausea. [15]
- If nausea persists during a run, it is advisable to reduce the workout intensity and gradually cool down. [14]
Stopping too quickly after a hard effort can also disrupt the body’s normal functioning and lead to nausea. [3] Instead of chugging fluids immediately after stopping, it is better to sip water slowly while gradually cooling down to prevent nausea. [3]
Nausea after running can be exacerbated by stopping exercise too abruptly, as this disrupts the body’s transition to a resting state. To minimize this risk, gradually reduce your intensity through walking, light jogging, and stretching, and avoid stopping suddenly or consuming fluids too quickly after a marathon or intense running session.
Causes of Nausea After Running: Excessive Dehydration
Excessive dehydration can significantly contribute to nausea after running by impairing the gut’s ability to absorb liquids properly. [3] Lack of proper hydration can lead to nausea, fatigue, and headaches, making it crucial to sip water frequently during and after runs to stay hydrated. [1] [3]
Dehydration can worsen gastrointestinal symptoms like nausea, as staying well-hydrated before and during exercise can help prevent this. [2] Additionally, dehydration may cause dizziness, which can lead to nausea. Dehydration can lower blood pressure or blood volume, leading to dizziness and unpleasant movement sensations that trigger nausea. [16]
| Dehydration Risks | Explanation |
| Impaired Gut Absorption | Excessive dehydration can impair the gut’s ability to absorb liquids, leading to nausea. [3] |
| Fatigue and Headaches | Lack of proper hydration can lead to nausea, fatigue, and headaches. [1] |
| Worsened GI Symptoms | Dehydration can worsen gastrointestinal symptoms like nausea. [2] |
| Dizziness and Nausea | Dehydration may cause dizziness, which can lead to nausea due to lowered blood pressure or blood volume. [16] |
To combat dehydration and prevent nausea, it’s essential to:
- Sip water frequently during and after runs to stay hydrated. [3]
- Ensure proper pre-event and post-event hydration. [13]
- Drink fluids containing sodium to replace what is lost in sweat. [13]
If dehydration becomes severe, oral rehydration is recommended if the runner is conscious and not vomiting, or IV fluids may be necessary. [13] By maintaining proper hydration levels before, during, and after running, you can minimize the risk of nausea and otherdigestive system issues caused by excessive dehydration.
Identifying the Cause and Adjusting Fueling Strategies
Identifying the underlying cause of nausea after running is crucial for implementing effective strategies and adjusting your fueling routine accordingly. Here are some potential causes and corresponding solutions:
- Lowered Blood Sugar: Exercising on an empty stomach or without enough carbohydrates to fuel the workout can cause nausea due to low blood sugar levels. [1] To prevent this, consume easily digestible carbohydrates like pretzels, Fig Newtons, or peanut butter crackers before and during your run. [17]
- Lactic Acid Buildup: High-intensity exercises like HIIT or sprints can lead to a buildup of lactic acid faster than it can be cleared, potentially causing nausea. [1] Gradually increase the intensity of your workouts and incorporate proper recovery periods to allow your body to clear the lactic acid buildup.
- Heat-Related Stress: Exercising in hot environments can increase the risk of heat exhaustion or heat stroke, both of which can cause nausea. [1] Stay well-hydrated, wear appropriate clothing, and consider adjusting your running schedule to cooler times of the day or indoor locations during extreme heat.
- Underlying Conditions: Underlying physical or mental health conditions like anxiety, depression, migraines, or heart issues can contribute to exercise-induced nausea. [9] Consult with a healthcare professional to manage these conditions effectively and develop a personalized exercise plan.
| Potential Cause | Solution |
| Lowered Blood Sugar | Consume easily digestible carbohydrates before and during runs. [1] [17] |
| Lactic Acid Buildup | Gradually increase workout intensity and allow for proper recovery. [1] |
| Heat-Related Stress | Stay hydrated, wear appropriate clothing, and adjust running schedule. [1] |
| Underlying Conditions | Consult a healthcare professional for personalized exercise plan. [9] |
To identify the cause and adjust your fueling strategies accordingly, consider the following steps:
- Practice Fueling During Training Runs: Experiment with different types and amounts of fuel during your training runs to determine how much your stomach can handle. Avoid making significant changes to your fueling routine on race day. [3]
- Establish an Individualized Hydration Plan: Measure your personal sweat rate during training to establish an individualized hydration plan. Proper hydration is crucial for preventing nausea. [13]
- Gradually Increase Fuel Intake: Start eating about 45 minutes into a long run, and continue taking in small amounts of easily digestible carbohydrates every 20-30 minutes. Avoid mixing sports drinks with other carbs simultaneously, as it can lead to gastrointestinal issues. [17]
By identifying the potential causes of your nausea and adjusting your fueling strategies accordingly, you can minimize the risk of experiencing discomfort during and after your runs.
Seeking Medical Attention for Persistent Nausea
Nausea and other gastrointestinal (GI) symptoms are common in athletes, especially endurance athletes like runners and cyclists, with up to 70% of athletes experiencing these symptoms [2]. The main causes of exercise-induced nausea include reduced blood flow to the digestive tract and abdominal organs, delayed gastric emptying, dehydration, and hyponatremia (low sodium levels) [2]. In rare cases, nausea may be due to underlying conditions like kidney failure, heatstroke, pancreatitis, etc. [2].
If adjusting eating/exercise habits does not help, or if severe symptoms occur, it is recommended to see a doctor [2] [1]. Seek emergency medical attention if nausea/vomiting is accompanied by chest pain, severe abdominal pain, blurred vision, confusion, high fever, fecal matter in vomit, or rectal bleeding [1].
Underlying physical or mental health conditions like anxiety, depression, or digestive system issues can also cause nausea after a workout [9]. If you experience nausea during a workout, dial back the intensity, try walking around slowly, and seek medical attention if the nausea persists or worsens [9].
| When to Seek Medical Attention | Explanation |
| Adjustments Don’t Help | If adjusting eating, drinking, and exercise habits does not help, or if severe symptoms occur, it is recommended to see a doctor [2] . |
| Severe Symptoms | Seek emergency medical attention if nausea/vomiting is accompanied by chest pain, severe abdominal pain, blurred vision, confusion, high fever, fecal matter in vomit, or rectal bleeding [1] . |
| Underlying Conditions | Underlying physical or mental health conditions like anxiety, depression, or digestive issues can also cause nausea after a workout [9] . |
| Persistent Nausea | If you experience nausea during a workout, dial back the intensity, try walking around slowly, and seek medical attention if the nausea persists or worsens [9] . |
While nausea after running is common, persistent or severe symptoms may indicate an underlying condition requiring medical evaluation. By being attentive to your body’s signals and seeking professional guidance when necessary, you can effectively manage exercise-induced nausea and ensure a safe and enjoyable running experience.
Preventing Nausea: Proper Hydration and Fueling
Proper hydration and fueling strategies are essential for preventing nausea during and after running. Here are some effective tips:
- Stay Hydrated: Drink 4-8 oz of water 1 hour before a run, and then 4-8 oz for every hour of running. [12] Prehydrate by drinking 500 ml of water or sports drink the night before, 500 ml upon waking, and 400-600 ml 20-30 mins before exercise. [12]
- Carry Fluids: For runs lasting 60-90 minutes, carry 12-16 oz of water. For longer runs, add electrolyte and carbohydrate drinks to your hydration plan. [12] Drink at consistent intervals, like every 15 minutes or every mile. [12]
- Maintain Hydration: Keep yourself well-hydrated throughout the day leading up to your run. Utilize beverages with electrolytes and sodium, especially for longer or hotter runs. [12]
- Fuel Strategically: Time your eating by consuming 100 calories of carbohydrates every 30 minutes during runs. [12] Fuel based on intensity – more carbs for higher intensity, and more fats for lower intensity. [12] Refuel after your run with carbs and protein within 1 hour, consuming 1-1.5 g of carbs per kg of body weight. [12]
| Hydration Tips | Explanation |
| Pre-Run Hydration | Drink 4-8 oz of water 1 hour before, and prehydrate with 500 ml of fluids the night before and upon waking. [12] |
| During-Run Hydration | Carry 12-16 oz of water for 60-90 min runs, and electrolyte/carb drinks for longer runs. Drink consistently every 15 mins or mile. [12] |
| Electrolyte Replenishment | Utilize beverages with electrolytes and sodium, especially for longer/hotter runs. [12] |
| Fueling Tips | Explanation |
| Carb Intake During Runs | Consume 100 calories of carbs every 30 mins during runs. [12] |
| Intensity-Based Fueling | More carbs for higher intensity, more fats for lower intensity. [12] |
| Post-Run Refueling | Refuel with carbs and protein within 1 hour, consuming 1-1.5 g carbs/kg body weight. [12] |
Having a well-planned nutrition strategy can help you avoid under-fueling and the dreaded “bonk” (hitting the wall due to depleted energy stores). [12] By staying hydrated and fueling your body properly before, during, and after your runs, you can significantly reduce the risk of experiencing nausea and other gastrointestinal issues.
Conclusion
Nausea after running can be an unpleasant experience that dampens the joy of the activity. By understanding the underlying causes, such as digestive system slowdown, increased intra-abdominal pressure, consuming the wrong foods, stopping too quickly, and excessive dehydration, runners can take proactive steps to mitigate this issue. Implementing strategies like proper hydration, strategic fueling, and gradual cool-down can go a long way in preventing nausea and ensuring a more enjoyable running experience.
While adjusting fueling and hydration habits can often resolve exercise-induced nausea, persistent or severe symptoms may warrant medical attention. It is crucial to listen to your body’s signals and consult a healthcare professional if necessary to rule out any underlying conditions. By staying informed, practicing preventive measures, and seeking guidance when needed, runners can overcome the discomfort of nausea and fully embrace the benefits of this exhilarating sport.
FAQs
How Can I Prevent Nausea After Running?
To avoid feeling nauseous after your run, it’s crucial to stay properly hydrated and refuel your body. Dehydration is often behind post-exercise nausea, so replenishing your fluids is key. Opt for drinks that contain electrolytes and start with small food portions until you’re ready for a bigger meal, as recommended by Rizzo.
What Causes Nausea After Running?
Experiencing nausea after running is generally not something to worry about, but it might be a sign that you need to tweak your workout regimen. The intensity of your exercise, along with your pre- and post-workout nutrition and hydration, can influence gastrointestinal discomfort. Adjusting these factors could help mitigate the issue.
How Can I Quickly Alleviate Nausea?
To quickly alleviate nausea, try the following strategies:
- Breathe in plenty of fresh air.
- Distract yourself with activities like listening to music or watching a movie.
- Take small sips of a cold beverage.
- Drink teas known for their soothing properties, such as ginger or peppermint tea.
- Incorporate ginger into your diet, for example, through ginger biscuits.
- Opt for smaller, more frequent meals to ease your stomach.
Why Do I Feel Dizzy and Nauseous After Running?
Feeling dizzy and nauseous post-run can be attributed to low blood sugar levels, a condition known as hypoglycemia, which can occur during and after physical activity. Symptoms of low blood sugar include not only dizziness and nausea but also irritability, shakiness, and experiencing an irregular or rapid heartbeat.
References
[1] – https://www.onepeloton.com/blog/nausea-after-workout/
[2] – https://www.medicalnewstoday.com/articles/nausea-after-a-workout
[3] – https://www.runnersworld.com/health-injuries/g20835764/nausea-after-running/
[4] – https://www.trailrunnermag.com/nutrition/race-day-nutrition-nutrition/nagging-nausea/
[5] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680692/
[6] – https://www.nytimes.com/2022/10/04/well/move/runners-gut-explained.html
[7] – https://health.usnews.com/health-news/blogs/eat-run/2015/06/24/runners-and-digestion-tread-carefully
[8] – https://www.manhattangastroenterology.com/exercise-affects-digestion/
[9] – https://www.health.com/fitness/nauseous-from-working-out
[10] – https://www.polar.com/blog/foods-runners-should-avoid/
[11] – https://www.outsideonline.com/health/nutrition/what-to-eat-before-a-run/
[12] – https://www.verywellfit.com/fuel-and-hydration-tips-for-runners-6665791
[13] – https://dartmouthsports.com/pdf9/2319785.pdf
[14] – https://marathonhandbook.com/nausea-after-running/
[15] – https://ocmarathon.com/nausea-after-running-causes-solutions/
[16] – https://www.usatoday.com/story/life/health-wellness/2023/08/21/can-dehydration-cause-nausea-symptoms-causes-conditions-diseases/70561690007/
[17] – https://www.runnersworld.com/nutrition-weight-loss/a20845875/help-eating-while-running-makes-me-nauseous/