Beginer runner and feeling sick!

[Nells77]

Hi, I started running at the beginning of November and I love it I've been doing really well and have managed to get my 3.2 mile run down to 27.30 mins. I've managed a couple of longer runs (4.6miles) but when I've done these I feel really sick at the end! I've just done my 3.2 mile and felt sick after that too. Does anyone else get this? Could I be going to fast before I'm ready? When I've done my bigger runs I'm going about the same pace as my shorter runs! I really want to get upto 6 miles in the next couple of weeks but I'm worried I'll be puking on the streets !!!!
Thanks

I always feel sick when I've eaten the wrong things. Even affects me from day before.

Oh, and too much water!

I do try to drink a bit of water before I go as I always feel so thirsty! Maybe I'll lay off it straight before I go and hopefully that'll help

That's very fast! And it also sounds like your building up quite quickly. I've seen suggested an increase of no more than 10%a week. I'd slow down for the longer runs, and also try eating something small an he before running. I can drink about 200ml before running. Any more I feel it sloshing about!

Don't have advice on feeling ill but wanted to reiterate what addicted said as it's very important. Please be very, very careful about building up too quickly. It's best to follow a plan so that you're sure you're not overloading your system. Especially with running this is a big temptation, and if you're new or don't quite know what you're doing it can cause injury and long-term conditions that are very painful, and difficult to address.

Couch to 5k is a good plan.

I've been running for about 6 years and I get this when I have run too fast - my parkrun PBs have nearly all involved me trying not to throw up on the home straight!
As others have said, take it a bit slower (especially on longer runs, they shouldn't be done at the same pace as short runs), build up gradually and find a local parkrun.
As you have found, running is quite addictive. Enjoy it but don't push yourself towards an injury.

Thanks for you replies. It may sound daft but how do u slow down???? I just go at the pace I find comfortable and push myself in parts! I did 3.2m on Monday and knocked a minute off it but it wasn't really intentional If that makes sense!
I want to try the 4.6m run I do again at the weekend but feel abit nervous about it! I must say though on Monday I didn't feel sick!
I do really worry about injury as I'm a postie and if I do end up hurting myself it's mean I couldn't work either

What Feetheart said - I KNOW i'm close to pb time when I start to feel nauseous. I'm pushing my body absolutely to its limits.

Do you use a Garmin or anythign to tell you the pace you're running at?

I use strava app. My last run was at an average pace of 8.19 minute a mile. I know it's a lot faster than when I started but not sure if it's genrally a good pace!! That's was for a 3.2 miles run. It's really hilly where I live too, not sure if that makes any difference!

It does depend a lot on your age but 8.19 is bloody fast in my rather old book - that's parkrun in 24ish mins :)
It might be worth seeing what you can find about age-grading and work it out from there - I'm new to Strava so don't know if you can do it on there. This will tell you how well you are doing compared to others of your age - the higher the % the better you are.
If that pace feels comfortable for 3.2 miles that's great but slow down a bit for a longer distance.

Ooh never heard of age grading. Just done it on runners world and for 37 my best 5k puts me at 58.97% which I think is ok for a newbie??? I am comfortable with my 3.2m run its just hard slowing down to get my distance up. I think maybe I'm a better shorter faster runner than a longer slower runner. Hopefully over the months as I get better that might change

The thing about parkrun is, you're only ever racing yourself. The age grading thing is a great barometer of how you'd fare against similar aged runners, but really you need to work out what's a good result for you.

Nells - pretty damn good for a newbie. I am about the same though am a few 15 years older (the great thing about age-grading is you can compare regardless of age/gender) and I have been running for 6+ years. Joining a running club and running more consistently (often with people who are younger and faster than me though age isn't always a predictor of speed, one of the best in our group is 72 years old!) has meant I have got much better over the last 6 months and one of my aims for this year is to get as consistently as possible over 60%.
As for longer runs - build up slowly, no more than 10% increase in distance to your long run a week and do it at a steady speed (no pushing yourself bits :)) You will speed up over time but be patient for now or you will be sitting on the sidelines nursing an injury - your body needs to be allowed to adjust to what you are making it do!

Sorry, awake-in-the-middle-of--the-night ramble.