Body Science
Keep it Down ! By Sean Falconer
Experiencing symptoms of nausea or vomiting is common amongst runners . Some years back , a study published in the International Journal of Sports Nutrition found that 93 percent of endurance athletes experienced some type of acid reflux , nausea or vomiting before , during or after races . Here ’ s what to do about it .
We all love running , but I ’ m sure none of us like that it when we push just a bit too hard , and suddenly it feels like we ’ re about to ‘ lose our breakfast .’ I ’ ve experienced that feeling myself in several races , usually at the finish line after pushing for a faster time , but I ’ ve been lucky enough to ‘ hold it together ’ and avoid making a real statement on the finish line . I ’ ve seen plenty of other runners not so lucky . So , let ’ s unpack a few of the causes and cures for this happening .
1 . Pre-race Nausea
This is most commonly caused by nerves and anxiety , often due to internal pressure and expectations runners put on themselves . The nausea-like symptoms of anxiety are the result of the release of adrenaline , which disrupts the stomach by pulling blood away from the intestines and sending it to the heart , brain and skeletal muscles . Without proper bloodflow , the body can ’ t move food through the digestive system , and stress can also cause muscle tension in the abdomen , which may squeeze the stomach and result in vomiting .
Avoid it …
• Focus on things you can control , like your warm-up , and in the workouts leading up to a big race , practise the exact warm-up routine you plan to follow on race day . This will be your comfort zone , a routine with familiar steps that has worked for you before .
• Take extra care with your pre-race meal . Switch to a low-fibre diet two to three days prior to race day , reduce your intake of fruit and vegetables , and consider a liquid pre-race breakfast , which can be digested quickly .
• Avoid using anti-inflammatory drugs , since recent research points to a strong correlation between nonsteroidal anti-inflammatory drug-use and vomiting during endurance events .
2 . Sickness During Races
The most common cause of vomiting and nausea during hard runs is the shutting down of the digestive system . The muscles need more oxygen-rich blood , so the body diverts blood from non-critical areas , such as digestion , to feed the muscles . Another factor is running in hot conditions , which also decreases bloodflow to the digestive system as the blood is diverted to the skin in an effort to cool the body down .
Avoid it …
• If you plan on drinking or eating during a race , make sure you ’ ve practiced your strategy in training . Also , take gels and other simple sugars with water and not a carbohydrate drink , so that the digestive system does not need to work harder to break all that sugar down , which it would struggle to do even when fully functioning !
• Dehydration can lead to overheating and can also slow stomach emptying , while taking in too much sodium , potassium or other electrolytes can lead to bloating , nausea and vomiting .
• If dietary precautions don ’ t solve the problem , you can try antacids or drugs for acid-reflux , which have been known to alleviate nausea and vomiting symptoms when taken an hour prior to a race .
3 . Vomiting After a Hard Effort
Some runners are not concerned about vomiting after a race because it doesn ’ t impact their performance , but it can be harmful to your body , bringing up stomach acid that can damage your oesophageal lining and affect your digestion . This vomiting can be caused by the sudden change in effort as you stop running hard , particularly if this immediately follows an intense kick for the finish . As you cross the finish line , your brain , lungs and heart may not be ready for the rapid change in exertion , and your stomach may continue contracting , which can make you feel ill .
Avoid it …
• Ease off gradually , go for a proper cool-down jog , and don ’ t sit down immediately after your run . Walk around or jog lightly to give your body a chance to adjust to being still again , and to prevent stomach cramping .
Sean Falconer is a running journalist and magazine editor , and has been writing about all things writing for 25 years , including interviewing five Marathon World Record-holders and sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 and has run several hundred half marathons and a handful of marathons , and participated in multi-day stage races in places as diverse as the Wild Coast in South Africa and the Himalayan foothills in India .
66 ISSUE 157 | www . modernathlete . co . za