Training Tip: Heat, Sweat Plus Long Mileage Equals Dizzy
provided by Susan Paul
When sweating, we are losing lots of fluid which lowers our Blood Pressure. Less fluid means lower blood volume, which means lower blood pressure. Therefore, it is not uncommon to feel dizzy or lightheaded during a long run, especially when you stop to get water or at the end your run.¬† So, what to do?¬†
Here are some Tips:
1) SIT OR LIE DOWN ON THE GROUND IMMEDIATELY!¬†
If you faint, you will hit the ground ... hard!¬† Avoid that by sitting or lying down on the ground before that happens!¬†
2) PUSH THE PALMS OF YOUR HANDS TOGETHER
Bend your elbows and put your palms together at chest level. Pump your palms together and feel your chest muscles contract. This isometric contraction will help raise your blood pressure and help blood flow return to your brain. Keep doing this until the dizziness is gone.¬†
3) ELEVATE YOUR LEGS ABOVE YOUR HEART
If you lie down, elevate your legs above your heart, place them up on a bench to help return blood flow to your brain.¬†
THE WORST THING YOU CAN DO WHEN YOU FINISH YOUR RUN IS SIT DOWN IN A CHAIR OR ON A BENCH
When we stop running immediately, blood pools in our legs which is very stressful on your heart and makes you lightheaded, so keep moving!! As tempting as those benches look at Cady Way, sitting down immediately after finishing a long run is very risky. Instead, grab a popsicle or a drink and WALK!!¬† Walking keeps your blood circulating as your leg muscle contractions assist the heart by pumping blood back up out of your legs and up to your brain. Walking helps transition your body back to its normal blood distribution flow.¬†
Most of us probably need to increase our sodium intake during the week leading up to a long run, so here's a great excuse to eat some French Fries on Thursday and/or Friday evening with lots of salt!! Another option is to take electrolyte supplements during the week. Other options are to drink Pedialyte a day or two before a long run to stock up on electrolytes and glucose.¬† This product is sold at drugstores.¬† Also, carry a salty snack with you on the run- like Ritz crackers- to use when you get sick of the sweet stuff.¬† For recovery, you can also try a product called Oral IV which is similar to Pedialyte.
Just drinking water will not replace the electrolytes you have been sweating out! In fact, without the correct balance of electrolytes in your system, your body won't be able to retain the fluid you put in, so even though you are drinking, your cells are not getting re-hydrated. So, add some electrolytes to your intake this week. Given our weather, none of us are probably able to stay properly hydrated or balanced! So, help your systems out with some supplements!¬†
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