Morning jog is a very healthy exercise, but some people may feel nauseous when running in the morning. So why does this happen and what is going on?
Lack of exercise
People who rarely exercise may experience nausea and vomiting when suddenly engaging in intense exercise. The body cannot adapt to such intensity of exercise immediately, resulting in insufficient oxygen supply and leading to nausea and vomiting.
Immediate rest after morning jog
Immediately resting after morning jog can cause temporary cerebral ischemia, which can also result in nausea, vomiting, and dizziness.
Inadequate warm-up
If chest tightness, nausea, and the urge to vomit occur during morning jog, it may be due to insufficient warm-up preparation. Different parts of the body have not entered the exercise state, so warming up before jogging is necessary.
Excessive exercise intensity
Excessive exercise intensity during morning jog can cause hypoxia in the body. During jogging, a large proportion of blood is allocated to the muscular system, resulting in a corresponding decrease in blood supply to the digestive system. This prevents the stomach from properly digesting and absorbing food. If the exercise intensity is excessive and lasts too long, the undigested food can become a burden on the body, stimulating the stomach nerves and causing nausea and vomiting.
Stimulation from cold air
When jogging in cold weather, people may unconsciously breathe through their mouths, allowing cold air to enter the stomach. This can cause significant irritation to the intestines and stomach, leading to nausea and vomiting.
Inadequate calorie intake
If the body does not have enough calories, the blood sugar level can drop, leading to nausea and vomiting. Some people may feel nauseous and dizzy after jogging if they haven't eaten breakfast. Therefore, it is recommended for these individuals to eat a banana or drink a glass of honey water before morning jog to replenish energy.
Underlying medical conditions
Patients with hypertension, chronic rhinitis, anemia, and cervical spondylosis may also experience nausea, vomiting, and dizziness during morning jog.
What to do when feeling nauseous during morning jog
Proper warm-up exercise
To alleviate the feeling of nausea during morning jog, it is important to warm up properly before running. Stretching and performing arm and leg movements, as well as exercising the knee, hip, and ankle joints, can help warm up the body. Sweating slightly after 5-10 minutes of warm-up exercise is sufficient.
Use nasal breathing if possible
Breathing through the mouth during morning jog can easily allow cold air to enter the stomach, causing irritation and nausea. Therefore, it is best to breathe through the nose during morning jog. If experiencing difficulty breathing, placing the tongue against the roof of the mouth can help alleviate the difficulty.
Elevate the limbs
Nausea can also occur due to cerebral hypoxia and inadequate blood supply. After finishing the morning jog, stretching or walking can be done. It is also helpful to elevate the limbs or invert the body, allowing blood to flow back to the heart from the lower limbs and relieving nausea.
Gradually increase exercise intensity
The organs of the body cannot adapt to sudden increases in exercise intensity, which can lead to nausea. Therefore, it is important to gradually increase the intensity of morning jog, starting with low difficulty exercises.
