Unless you have a stomach, you are likely to cause vomiting because of running. Many people believe that running out shows that you are running well, but it is not. The reasons for running vomiting may include the following 5 points:
1. Digestive system strike
When running, oxygen-rich blood is transported to the lungs, heart, and other muscles that are undergoing high-intensity exercise. At this time, the digestive system such as the stomach will malfunction due to lack of blood supply, especially It is when you eat too much during or after running. This is also the case when running in hot, humid conditions where blood is delivered to the surface of the skin to cool you down.
In order to avoid this situation on the match day, it is necessary to practice the amount and time of meals in the usual training. If you are eating gel or other sugary foods, drink as much water as possible to help digestion. Because monosaccharides are difficult to break down, it can be cumbersome to use too much exercise drink or gel.
Dehydration also slows down digestion. Therefore, drinking water early is often important, which can help you better digest food. But also pay attention to balance, because drinking too much water can also cause nausea.
2, increased gastric pressure
High-intensity running increases abdominal pressure, which is applied to the stomach. Because you will use more core muscles while running, and breathing will be heavier. This pressure may cause food in the stomach to flow back into the esophagus. This is more likely to happen if you eat and drink too much before running. Everyone's food intake varies, so it's important to determine the limits of the body, especially the limits in the game.
Some runners may also face a problem called gastroesophageal reflux disease (GERD). This is due to the weakness of the lower esophageal sphincter and relaxation when they should not relax. This condition can be treated with medication or away from a diet that stimulates the esophagus (such as acidic foods, tomato products, greasy foods, alcohol, and coffee).
3. Ingest the wrong food and drink before running
Avoid eating high-acid foods such as citrus fruits (oranges, berries, grapes, etc.), processed cheese, and drinks like soda or orange juice before running. Acidic foods and beverages make the stomach environment more acidic, which slows the rate at which stomach contents enter the small intestine and increases the risk of vomiting.
It is also forbidden to eat high-fat, high-protein or high-fiber meals and snacks before running, as they also slow down the process of emptying the stomach.
Try not to eat during the hard training or 2 hours before the competition; if you want to eat, you can only eat a small amount of digestible food. Once consumed, you should take an antacid or bismuth subsalicylate about 1 hour before running to reduce the risk of nausea or vomiting.
4, stop too fast
You cannot stand up immediately after the last interval of training or after crossing the finish line. At this point your stomach is still unable to adapt to sudden changes in speed. This is similar to the feeling after riding a roller coaster. And especially if you are still sprinting in the final stages, the situation may be more serious.
Don't stand on the side of the road, try to take a walk or run for a while, in order to adjust the time of the body to prevent stomach cramps. At the same time, prevent eating or drinking sports drinks immediately. Drink your mouth first, take a walk, let your body return to a calm state and then eat and drink.
5, excessive dehydration
If you love sweating, you may be disgusting. If you lose more than 4% of your weight while running, you are likely to be disgusted by dehydration. This is especially true when the runner is replenishing body fluids during the exercise. Running out of spit does not mean that you are running well. Vomiting can cause damage to the inner wall of the esophagus and affect digestion.
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