That’s because their lower esophageal sphincter-the muscles between the esophagus and the stomach-are weakened and may relax when they are not supposed to. Some runners might face a disorder like acid reflux called gastroesophageal reflux disease (GERD) and are at an increased risk of experiencing this scenario. “The more food you have in your stomach during an intense race or workout, the higher your risk of vomiting,” Sharp says. This amount is highly individualized, however, so determining what your body can tolerate is essential, especially going into a race. This scenario is more likely if you had a large quantity of food or liquid in your stomach before a run. When this happens, it can force contents in your stomach back up into your esophagus-possibly all the way back up to where it started. This occurs because you use your core more and take heavier breaths while you’re running. ![]() “When you run at a high intensity, you increase the pressure in the intra-abdominal space, which puts pressure on your stomach,” Sharp says. “Hydration is key to maintaining a healthy GI and avoiding nausea after workouts, but it’s a balancing act to hydrate enough to avoid nausea but not too much so as to cause it,” says Sharp. Even when you’re not working out, simple sugar is hard to break down, so downing too much sports drink or gels all at once could spell trouble.ĭehydration also slows the digestion process even more, so sipping water early and often is important to help you digest food better and help you avoid nausea after running. And if you’re consuming energy gels or other sugary foods, try to ingest them with water to aid in digestion. To avoid it, practice fueling during training runs to dial in on how much fuel your stomach can handle on race day, says Carwyn Sharp, Ph.D., a Colorado Springs-based exercise physiologist and sports nutritionist. ![]() Running while it’s hot and humid outside also produces the same result because blood flow is redirected to the skin as a means to cool down the body. Because your stomach doesn’t have the normal resources to digest nutrients as efficiently as usual, this might be why you end up tossing your cookies, especially if you consume too much fuel while running or too soon after you finish. When you’re running, oxygen-rich blood is directed away from the stomach and other nonessential organs and sent to your lungs, heart, and other working muscles that need it more during high-intensity efforts. If you’ve ever found yourself draped over a trashcan after picking up your race medal, here are some possible reasons for your gut’s dissatisfaction-and the ways you can try combating it. So no, feeling some nauseous after running won’t necessarily sidetrack your entire effort, but knowing its possible causes is essential if you want to avoid regurgitating after (or during) a tough run. “To be honest, I’ve thrown up after every marathon I’ve done. But as he told the Citius Mag podcast following his huge race, he was battling nausea the final few miles, and it’s a common occurrence when he races. Upchucking is an unpleasant occurrence that doesn’t discriminate between weekend warrior or seasoned pro-just take the end of the 2020 Marathon Project race in Arizona.įinishing second overall, Noah Droddy ran a huge personal best of 2:09:09, putting him at the time as the ninth all-time fastest among American runners. ![]() Unless you have ironclad guts, there’s a good chance you’ve thrown up or become nauseous after running.
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