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Eat These Foods to Prevent Exercise Induced Nausea

Runner’s stomach can slow you down so eat these foods to keep up your pace!

Runners’ gut or runners’ stomach is a well-known phenomenon in the world of running. From mid-run stomach aches and bathroom breaks to other gastrointestinal complaints, athletes can be plagued with exercise-induced stomach problems. Nausea is also a common symptom among runners.

People who engage in intense workouts like high intensity training, marathons, long distance cycling and triathlons are at greater risk for nausea that is brought about by exercise. People with a history of acid reflux (also sometimes called Gastroesophageal Reflux Disease or GERD) are at an even greater risk due to excessive pressure on your core.

Exercise-induced nausea can occur in athletes after high intensity or strenuous training, according to a study published in 2013 in Gastroenterology Review.  According to Robert Glatter, M.D., an assistant professor of Emergency Medicine at Northwell Health as well as attending emergency physician at Lenox Hill Hospital, “Exercise-induced nausea results from reduced blood flow to the stomach during intense exercise as blood flow is directed to more critical organs such as the heart, lungs and brain.”

It can also be caused by other things like irritable bowel syndrome and other factors such as climate conditions, duration and intensity, type of exercise and hydration status. This nausea can also occur if you start and stop running too quickly, which makes it important to slowly ease your pace down when coming to the end of a run.

In some cases, this nausea may result in vomiting if relief is not sought. Slow and deep abdominal breathing can help as well as the application of a cool compress on the back of your neck or forehead.

Below are some foods that can help prevent or ease symptoms of exercise-induced nausea.

Starchy Foods

Foods such as pretzels and crackers can help absorb stomach acid, which can ease stomach upset and nausea. Grab a handful of pretzels or white saltine crackers about 30 minutes before your run.

Ginger

Ginger is a well-known ailment for stomach upset. It may work to relieve nausea in the middle of a workout as well. Grab some ginger snap cookies before a workout. This gives you both a carbohydrate benefit as well as the anti-nausea benefit of the ginger. You can also carry ginger candies on your run to pop one in your mouth if you feel a bout of queasiness coming on.

Whole Grains

Some people experience nausea while running because their glycogen stores are low. Complex carbs like whole grains may help by slowly release energy into your body and bloodstream, which can help to keep your appetite satisfied.

Nut Butters

Nut butters like peanut, almond or cashew may help reduce nausea if eaten in small portions due to their sodium content. Be careful not to eat too much as it can upset your stomach before exercise.

Coconut Water

Coconut water offers hydration and electrolytes. Dehydration and electrolyte loss (often due to sweat) can both lead to feelings of nausea. Coconut water offers sodium, potassium, magnesium, phosphorus and calcium.

5 Ways to Make Treadmill Running More Fun

Whether it is inclement weather, a crazy schedule or travel that is preventing you from running outdoors, heading to the treadmill can be a great way to keep fitness levels up when running outdoors is unappealing. But treadmill workouts can be a dread, so here are some ways to make running in place a little more exciting. Staying in shape through terrain that is hard to work through and bad weather will fly by with these tips.

Interval Training

Interval training is one of the best ways to get a workout in on the treadmill. It gets your heart rate up while burning the maximum amount of calories through periods of both high and low intensity. Not to mention that running at one pace for a long time period can make time creep by slowly. Change things up with intervals, which offer a quick and effective way to burn a lot of calories. Switch up your incline and speed, such as jogging at a pace that is comfortable for two minutes then sprinting for 30 seconds. You can also alternate between running and doing weight lifting bursts.

Watch a TV Show

One of the benefits of indoor treadmill workouts is that many gyms have televisions near the treadmills (or on them) to distract you. Look for a movie that interests you or a TV show to occupy your mind while you run so you don’t get bored watching the clock or mileage slowly creep by. This is a great option if you have a show you love to watch. Make a deal with yourself that instead of watching the show at home on the couch, watch it at the gym. You can also download the show on your phone or iPod if you do not have TV access on a treadmill.

Workout Playlists

Music is an excellent way to pump you up for a workout, but listening to the same playlist day in and day out can be a drag. Make a specific playlist for your workouts to keep you from getting tired of the same tunes. Look for upbeat music that will not only distract you from the treadmill but will keep you motivated and going at a faster pace.

Play a Card Game

This is not a joke. Play a treadmill card game to keep things fun, like this treadmill game. Grab four index cards and write the words “jog,” “sprint,” “run” or “walk” on each card. Warm up for a mile or so and draw a card. Do whatever it says for three to four minutes until you have made it through all four.

Hit the Gym with a Friend

Take a friend with you to the gym. Chat while you work out and spend time together. Challenge each other too with fun interval workouts or races. Having a friend alongside you will make your workout more fun while inspiring you to keep pushing!

Tips to Help You Get Faster at Sprinting

Do you want to get faster but feel like you have hit a wall in terms of increasing your speed? Rest assured that this happens to many people. One of the main factors is form. Sprinting form is different than the form you have during an easy jog or run. The movement patters are similar in that one foot still needs to go in front of the other but sprinting form is more dynamic and explosive, requiring more power and muscle activation. The best way to get faster at sprinting is to nail down the basics. Follow these steps to increase your sprinting speed.

Warm Up

It is of utmost importance that you warm up your muscles adequately when you want to run hard. The harder you run, the more warmed up they need to be. Start out by walking and easy running for five to ten minutes, including dynamic exercises or drills such as skipping, butt kickers, and high knees.

Posture, Core, and Form

Ensure your torso stays upright while running – not bent forward. Your shoulders should be relaxed and away from your ears. Engage your core. Consider adding core-strengthening moves into your workouts, such as side planks with reach, to give you extra power to push forward.

When you run, try to keep your feet going in a circular motion, raising your thighs until they become parallel with the ground while driving your knees up and down.

Keep your arms in a bent position at 90 degrees. Your elbows should be driven backward to create momentum. This helps to ensure your force and momentum move in the same direction. Your sprinting arm swing is more exaggerated than that of a jog or easy run.

Focus on Landing

Your feet should land on your forefoot rather than your heel. Push off from your toes to push yourself forward, while keeping your feet flexed up in the direction of your shins. Try to run softer and quieter as well as this will not only help your sprinting speed but it may also help to reduce injury.

Breathe

You can reduce wasted energy by relaxing and syncing your breathing with the rhythm of your feet as they hit the ground.

Shorten Your Stride

Do not try to take long strides – they only waste energy. Long strides produce more vertical energy, projecting more upward motion than forward motion. Rather, focus on your cadence speed by taking shorter strides when you sprint. You will run faster and more efficiently this way.

Rolling Starts

Rolling starts are an excellent way to help decipher the difference between walking, jogging, running, and sprinting. Begin by walking, increasing your speed every ten seconds, until you get to a sprinting speed.

Increasing your sprinting speed does not happen overnight. Take part in high-intensity sprint training and your body will gradually begin to adapt to the workout’s demands. Stick with it and you will undoubtedly see improvements not only in your running fitness level but also your overall health.

4 Tips for Making Time for Running

Struggling to fit in your workouts? Here are some tips.

Let’s face it – life is busy. Whether your regular agenda includes loads of homework, housework or job work, you have a lot going on. Your desire to run is great but your responsibilities are even greater. Making time to run with an already busy schedule requires some creativity and a whole lot of commitment, but it can be done. You don’t have to spend hours a day training to achieve your running goals. Here are some excellent tips to help you squeeze in running with an already busy schedule.

Treat Your Workouts Like they are Appointments

This is one of the best ways to ensure you get your runs in. If you tell yourself you will run when you find time, you may never get your run in. There is almost always something that will come up and the day will be over before you know it. To ensure you are able to get out of the door (or onto the treadmill) for a run, treat it like an appointment and schedule it ahead of time. Write it in your planner, set an alarm on your phone for the time you want to lace up your sneakers and stick with it. You wouldn’t show up late to a work meeting, so approach your workouts with the same mentality.

It may be beneficial to check the forecast the night before in the event that inclement weather may force you to adjust your running “appointment” time.

Focus on Quality Rather than Quantity

Although you may have friends who log 50 or more miles on a weekly basis, you do not need to run that many miles (not even to train for a marathon)! There are more ways to train for a race than reaching for the stars in terms of mileage quantity. In fact, focusing on quantity is not even the best way in some cases (if adequate sleep and recovery time are interfered with in order to attain high mileage goals).

Instead, focus on the quality of your workouts. If you can only run three days a week, have a long run, an interval workout and an easy to moderate run. You do not need to run more than 30 to 60 minutes per run if you are deliberate in purpose. Seek to add more intensity to your workouts rather than miles.

Prepare the Night Before

Take time to dig out your running clothes the night before, regardless of what time of day you plan to run. If you plan to run on break at work, pack your bag the night before. Have a pre-run snack ready and make sure your phone is fully charged (or take a charger with you to work to plug it in ahead of time, thus eliminating that excuse). If feasible, go ahead and prep a post-meal snack as well so you can refuel quickly after your run.

Know It Is Okay to Miss a Run

If you miss a run for some reason, remind yourself it is okay and it does not mean your entire training plan is done-for. One or two missed runs will not ruin your fitness goals. Don’t beat yourself up if you miss an occasional run or throw in the towel altogether. Just carry on with your planned training and your body will make up for lost time!