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Every time I run 4 miles, I feel like vomiting & feel weak/shakey, and chilly afterwards. Usually get a bad headache too. Kind of wrecks the rest of my day. (I am a beginning runner). I run at a pace of only 5-miles/hour on a treadmill. I work out first thing in the morning on an empty stomach. ( I have found that eating anything prior gives me a sideache when I run). I drink water through out my run but only slow/stop to swallow down water. I have a built in fan on the treadmill and the treadmill is outside as I live in a warm climate. Does anyone have any suggestions on how I can build up mileage without feeling like junk afterwards?
It is tricky to find the right combination of pre and post nutrition, so try experimenting with different things to see if that makes a difference. Side-stitches are common, but again individual levels of digestion and tolerance come into play with food and drink choices. Having a completely empty stomach can actually worsen nausea, so try small portions of things like oatmeal and fruit or a shake/smoothie. If you are feeling weak following running, it may help to combine complex carbs with protein before and after your routes, so eggs, almond butter on a bagel and/or other liquid nutritional products. Also, try some plain ginger ale with a handful of raisins (even if you are eating little or northing else).
Basically, fuel and refuel.with the extras that work best for you. ..Hope this helps and best of luck!
Beth has a good idea about checking your hydration, though hypnoatremia would be unusual in a beginning runner going 4 miles. Some dehydration would be more likely. Make sure your are hydrating reasonably 24x7 (light yellow urine color, clear is too much) and you should be able to run 4 miles at a reasonable pace with light fluid intake. Eating is similar. Get a good meal the evening before (don't stuff yourself though). Maybe try a light snack near bedtime, since you have trouble eating right before your run.
In my experience, your symptoms sound like two things. 1.) You're running too hard/fast for your fitness level. (the side stitch tends to support this) 2.) Possible dehydration. So, run at 4.5 mph, or 4.7, something a little slower. And, as mentioned above, stay hydrated, but not overhydrated.
PS Hypnoatremia (also called water intoxication) is too much water/liquid, resulting in diluted electrolite levels in the body, which can cause a number of other problems.