Nausea after a long run

[Morningcoffeeview]

I’ve noticed I feel really sick/nauseous after a long run recently. The last two times I did a half a marathon I thought it was because I’d exerted myself (last half was a horrendous hilly course).

I’ve ran 11miles today. Absolutely fine, kept it really steady as was trying to run in HR zone 3. It was raining and cold so didn’t get too dehydrated. I didn’t take water (put it on a post whilst I fiddled with my watch and forgot it!)

I don’t remember ever feeling like this before and have ran for 10+ years. I’ve had a break from this distance because of having babies and injuries for maybe three years but I’ve worked back up to it very slowly to avoid injuries.

Does anyone else experience this?

Are you getting enough carbs on board the day before? The first few half marathons I did after having a baby I felt sick as a dog but it’s because I wasn’t fuelling properly. Day before I need to up carbs and then have a decent portion of pasta or rice for tea. On the day of the run it’s 2 slices of toast a couple of hours before and then a banana just before I go out the door. Sometimes a handful of Haribo about 17km in.

I’ve had a carby tea the night before and peanut butter on toast with banana on the morning. What I’ve always done. I didn’t fuel today but for a half I usually take jelly babies (I find these more palatable than gels).

You can still get dehydrated in the rain - you will still sweat and will still be breathing!

Carb loading shouldn't just be the night before, but gradually over the few days before a long run - think adding a baked potato to your lunches or evening meals for 3 days before rather than a big plate of pasta the night before.

Also hydration - up your hydration in the preceding days, so your body is properly hydrated before your run, not just during.

Recovery - quick and easy is the key. Chocolate milkshake is a classic for lots of runners as it quickly boosts depleted carbs and protein and is liquid so helps rehydrate and is easily digested. Remember your body has also directed a lot of blood away from your stomach to the areas working hard during your run, your legs, lungs, heart etc so you need to refuel quickly.

It sounds as though you'd benefit from better fuelling pre-race and during? Take gels or gummies as you run, they give you carbs which you need, but take them before you think you need to. I usually take my first gel at 30 mins, then top up every 30 mins after.

I wonder if today the lack of food did cause it. I was fine during the run. Ate a hot cross bun at home, had a banana but went straight out so didn’t eat properly until about 4 hours after. I’ve just had some pasta to see if that helps.

Oh I typed out a reply and MNHQ has hidden it!!

@SingingSands i thought that was a super quick response from MNHQ. I wonder if it was an error.

Feel a bit worried - I definitely wasn't rude!

Sounds as though fuelling was the culprit! I explained a bit in my post, that fuelling before long runs includes the days leading up to the race as well, and that quick refuelling afterwards is really important too. My recommendation was chocolate milk!

Have no idea how to ask HQ to release my post..?!

I'm training for a marathon (5 weeks to go!) so I've been doing lots of fuelling this week. Bring on the carbs!

Thanks @SingingSands i did a half last weekend and 2x 5k and one 8k inbetween. So should probably have carb loaded the whole time.

Thanks for your advice and best of luck with your marathon- I have never dared even contemplate that distance!

I agree, lack of proper food.
Theres loads of advice online but you need to find what works for you. At 11 miles i would need some jelly babies in the last 45 mins or so and then to eat pretty quickly after I finished.

Funny because pre-children I just did whatever and always felt fine. Is it kids that makes us worse 😂 I’m carrying about an extra stone right now - I wonder if that makes a difference??

My previous answer has been approved 😄

Thanks @Morningcoffeeview, the only reason I'm doing this marathon is that it is literally on my doorstep! And I caved to the FOMO from everyone else in my club signing up. 😄