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Intense fatigue and nausea after long runDiscussion started by aprilfoolbride |
Subject Description
I just started running (and by that I mean run-walking via Jeff Galloway’s method) late last year. I really enjoy it even though I’m S-L-O-W. I’m training in the DC area (yes, hot and muggy) for a ½ marathon in September.
For the past few months, I’ve been doing two short runs during the week and one long run on Saturday. I got headaches after my 6 and 7 mile runs that sent me to sleep after a shower and post-run meal.
Last Saturday I wanted to avoid the headache so I did the following:
Got up around 8 and was on the trail by 9. Ran/walked in shady area from 9-11:40am.
Pre-run: bottle of water and PB&J on whole wheat
During the run, I drank at least 120 oz of water
At :45 I drank a 20 oz bottle of G2
At 1:30 I ate some fruit snacks (like gummy bears)
At 2: 10 I had a Honest Kids Lemonade
After the run, I drank another 20 oz bottle of G2, at least 40 oz of water, ate almonds, Lean Cuisine cheese pizza, ½ cucumber. I felt great during the run and pretty good after the run.
About two hours later, I started to feel intense fatigue and nausea. I took a two hour nap and felt intensely nauseous until about 10pm. I was zonked all day.
Does anyone have any links to reputable-source articles about avoiding this intense fatigue and nausea after long run?
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NauseaBride - I'm not an expert but it seems you're eating too much during the run/exercise. I eat oatmeal or cereal with a banana and a liter/quart of water 2 hours before. During the run, I'll take in 2-3 Clif shot blocks (100 calories total) during a 10 mile run. I drink as much water as I need (usually a quart/liter) during the run. As for being tired - I always take a nap (with my legs raised up) after a long run. Best naps ever! Good luck! Posted by skassamadams on Jun. 15, 2010 at 08:09AM |
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Intense Fatigue and Nausea after long runI have had almost the same exact problems on four different occasions. They all were hard, long, hot runs for me but the end result was the same. About an hour AFTER the run I felt what you described. I have been trying to figure out the cause of this or a remedy and have yet to come to a satisfactory answer but... here are some bits of advice that I have picked up. Try them and report back. Keep walking, moving for as much as possible after the race to get your heart and blood flow back to normal. DO NOT drink and eat a bunch right after the race. Even though you are thirsty and hungry and think you need to REPLACE fluids etc ASAP, it is suggested that you take on fluids etc VERY slowly.
Try doing your run with only water. Try keeping your fuel to easily digestible things. Experiment with different foods/fuels. Which might mean to only use ONE thing per run to see how it affects you.
Posted by mr_caffeine on Jun. 15, 2010 at 08:34AM |
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Run - Race?For me it was after races that I felt the nausea and that is why I was saying "after the race", but of course I ment it to apply to your long runs as well. Posted by mr_caffeine on Jun. 15, 2010 at 08:37AM |
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Posted by sarahbees on Jun. 16, 2010 at 03:46PM |
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Gatorade G2 is made with sucralose, which is a non-absorbable artificial sweetener. This could cause side effects like gas, bloating, and diarrhea in some people. In addition it sounds like you are consuming a _lot_ of fluids. Even in very hot weather, its hard to imagine drinking 120 ounces in three hours while running, and then over 40 ounces afterward. You might be feeling bloated from all the fluid, or you might even be getting hyponatremic which can cause headache and can be very dangerous in severe cases. Even if you are only consuming sports drink, if you over-drink you will eventually get hyponatremic because the concentration of sodium in any drink is much less than the concentration in your blood stream. Try just drinking to your thirst and not more, that is the safest way. Posted by sarahbees on Jun. 16, 2010 at 03:59PM |
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ThanksThanks for all of your suggestions, much obliged. :) Does anyone have any links to articles or sites about proper fueling during the long run? Aprilfoolbride Posted by aprilfoolbride on Jun. 17, 2010 at 01:56PM |
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on hydrationhere is an article on runnersworld.com that gives some guidelines (on page 2) on how much to drink during longer runs. It is fairly close to what I do- I fall on the drier end of their range, but I am in a cool climate. Hopefully the link will work, or search hydration and the article is called "sipping points" http://www.runnersworld.com/article/0,7120,s6-242-302--13525-0,00-.html Posted by sarahbees on Jun. 21, 2010 at 07:52PM |
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ThanksSarah - Great article...thanks! Posted by skassamadams on Jun. 22, 2010 at 08:41PM |
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dieting while trainingI began training for my first marathon at the end of June. Since then I have gained 8lbs...it's not muscle weight since its not just the scale going up, my clothes arent fitting either. Obviously I need to keep training, but would like to at least get rid of the additional 8lbs if not more before the marathon, added weight makes running that much harder. Any one have any diet advice which will still keep my engery up in order to get my long mileage in? Posted by msebring on Sep. 27, 2010 at 02:43PM |
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Re: dieting while trainingIt is very easy to gain weight even though you are running and working out. Other than just trying not to over eat in general there are other things that might be tripping you up. Unless you are running for more than an hour and a half (90 minutes) you DON'T NEED TO FUEL up before your run. That means you don't need anything like Gatorade or another sports drink. Water should be fine. Your body has enough glycogen in the muscles to fuel most of your workouts and it will use fat stores as well while you run. When you run out of glycogen in the muscles, then you start using fat stores more intensely (after about 60 to 90 minutes of excercise). You don't burn as many calories as you might think and it is extremely easy to take in more calories than you burn. Especially if you fall into the habit of pre-fueling your run or eating more because you think you've "earned it". Also, you don't need to carbo load before a long run. Steve Born of Hammer Nutrition says that carbo loading is not what you do before the race, it is what you do day in and day out after your hard workouts. You'll see this said again and again, refueling soon after your workout is best. Just be careful that you take that post workout calorie intake into consideration when you sit down to your next meal. Better yet, plan your runs so that you finish them right before a meal, like breakfast.
Posted by mr_caffeine on Sep. 28, 2010 at 08:15AM |
