How to Stop Feeling Dizzy After Running

The term ‘dizziness’ can describe various sensations, including lightheadedness, faintness, a room-spinning sensation (vertigo), or unsteadiness. Due to the additional stress on the body while exercising, feeling dizzy after running is common and has various potential causes. This article will review the most common causes of dizziness after running and strategies for preventing and addressing dizziness to promote safer and more enjoyable running experiences.

Dehydration

Among the most common causes of dizziness while running is dehydration. Dehydration occurs when the amount of fluid taken in is less than the fluid lost. Since the body is about 70% water, remaining adequately hydrated is necessary for all essential body functions. When the body exercises, energy needs increase, which in turn increases body temperature. To cope with this temperature increase, the body sweats and loses water in the process. This phenomenon is especially common on a hot day.

When the body is in a state of water loss, the risk of dehydration and subsequent dizziness increases. Dizziness from dehydration results from inadequate blood supply to the brain due to low blood volume. Additional signs that the body is dehydrated include:

• Dry mouth
• Dry cough
• Headache
• Weakness
• Tiredness or fatigue
• Confusion or delirium
• Fast heart rate but low blood pressure
• Low appetite or sugar craving
• Flushed skin
• Chills
• Heat intolerance
• Constipation
• Dark-colored urine
• Swollen feet
• Muscle cramps

As running, and exercise in general, pose a significant dehydration risk, experts have created guidelines to prevent and treat dehydration experienced by runners. This advice is particularly relevant for long-distance runners.

In particular, about two hours before a run, it is recommended that runners pre-hydrate by drinking between 17 and 20 oz of water. During exercise, runners should drink between 5 and 10 oz of water every 15 to 20 minutes. For post-exercise hydration, experts recommend drinking 16 to 24 oz of water for every pound lost during a run. This advice emphasizes the importance of weighing yourself (ideally with an empty bladder) before and after a run to monitor your hydration status. Generally, if someone loses several pounds after a run, they must drink more water. Staying hydrated when not exercising is also important for preventing dehydration and dizziness while running.

Once dehydration symptoms develop, hydration becomes even more essential to make up for water loss. Drinking small sips of water instead of chugging is generally recommended for someone who is exercising. In addition to drinking water, runners with signs of dehydration should stop exercising at least until symptoms improve and consider drinking a sports drink for added carbohydrates and electrolytes. Symptoms that do not improve after drinking water can be a sign that more aggressive hydration, such as intravenous (IV) hydration, is needed. In this situation, people should seek immediate medical care.

Low Blood Sugar

Another common cause of dizziness while running is hypoglycemia or low blood sugar. When exercising, the body needs an increased amount of water and energy in the form of carbohydrates. During the initial phase of exercise (first 15 minutes), the body uses glucose from the muscles and the blood to power physical activity. Once this supply runs out, the body gets glucose from other sources, such as the liver. Similar to the brain’s response to dehydration, the brain cannot handle persistently low blood sugar, and this deprivation can lead to dizziness. Other signs of low blood sugar include:

• Trembling or shaking
• Sweating
• Chills
• Weakness
• Fast heart rate
• Confusion
• Difficulty concentrating
• Extreme hunger
• Anxiety
• Tiredness or fatigue
• Irritability
• Lip, tongue, and/or cheek tingling or numbness
• Pale skin

Recognizing the signs of low blood sugar is the first step of effective management, followed by consuming carbohydrates. Drinking a healthy sugary beverage, such as a sports drink, is the fastest way to raise blood sugar, followed by snacks such as raisins and applesauce. Depending on the severity of the symptoms, it may also be necessary to stop exercising after an episode of low blood sugar to allow adequate rest and recovery. General strategies for the prevention of exercise-induced hypoglycemia (EIH) include:

• Eating a nutrient-dense, balanced meal or snack before exercising to ensure the blood contains enough glucose (sugar) to power physical activity.
• Noticing how you feel during exercise and taking care to modify the exercise if symptoms of low blood sugar occur.

Importantly, people with diabetes are at increased risk of developing EIH. Special prevention considerations for those living with diabetes include:

• Monitoring your blood sugar before, during, and after exercise to identify patterns and make necessary treatment plan decisions.

Adjusting your insulin dose prior to exercising with the help of a medical professional, as needed.

Orthostatic Hypotension

Orthostatic, or postural, hypotension — a drop in blood pressure when a person transitions from lying down or sitting to standing — is another potential trigger for dizziness after running. Usually, when a person stands up, the body adapts and preserves circulation to the organs by increasing blood pressure. If this adaptation does not occur, blood pools in the feet, leading to orthostatic hypotension. The diagnostic criteria for orthostatic hypotension include:

• A drop in systolic (top number) blood pressure by at least 20 mmHg within two to five minutes of transitioning from sitting to standing.
• A drop in diastolic (bottom number) blood pressure by at least 10 mmHg within two to five minutes of transitioning from sitting to standing.

Orthostatic hypotension can occur in otherwise healthy people but more commonly occurs when people have chronic medical conditions or take certain medications. Common causes related to running, which may also be signs of other underlying conditions, include dehydration, low blood sugar, overexertion, and heat exhaustion. Managing orthostatic hypotension requires addressing the underlying cause and, in the case of runners, resting until symptoms improve. In addition to dizziness, symptoms to monitor include:

• Blurry vision
• Weakness
• Fainting
• Confusion

Overexertion and Hyperventilation

Overexertion can also cause dizziness after running. The more individuals exert themselves during exercise, the more energy the body requires. As a result, overexertion increases the risk of dehydration, low blood pressure, and dizziness. If someone is dizzy during or after a challenging workout, they should rest, breathe deeply, and hydrate to improve blood pressure. Overexertion can be avoided by developing and following a set exercise plan that prioritizes gradual intensity build-up.

In regards to overexertion, hyperventilation or rapid breathing can also lead to dizziness while running. When someone hyperventilates, they exhale excess carbon dioxide, which leads to low blood levels of carbon dioxide and dizziness. Breath-holding may also cause dizziness during exercise. Learning and practicing effective breathing practices is highly recommended for runners who notice that they are holding their breath or hyperventilating during their exercise.

Heat Exhaustion

Dizziness after running can also develop due to heat exhaustion. Heat exhaustion occurs when the body overheats and may occur with overexertion, particularly on a hot day. Heat exhaustion is one of three heat-related illnesses. The most severe of these is heatstroke, followed by heat exhaustion and heat cramps, which is the most mild of these conditions. Dizziness from heat exhaustion typically results from dehydration, which causes a drop in blood pressure. Along with dizziness, symptoms of heat exhaustion include:

• Cool, moist skin with goosebumps during heat exposure
• Faintness
• Fatigue
• Weak, fast pulse
• Heavy sweating
• Orthostatic hypotension
• Muscle cramps
• Nausea
• Headache 

Any of these symptoms can start suddenly or progress slowly over time. Prolonged periods of exercise increase the risk of heat exhaustion. Runners with signs of heat exhaustion should stop activity and rest in a cool place. Drinking cool water and a sports drink for added electrolytes is also important. If these modifications do not improve symptoms within an hour or they worsen, a doctor should be notified. Signs that require immediate medical attention include confusion, loss of consciousness, the inability to drink water or a core body temperature that is greater than or equal to 104 °F.

Chronic Medical Conditions

People living with certain medical conditions are more likely to experience dizziness after running. One such condition is postural orthostatic tachycardia syndrome (POTS). POTS causes orthostatic intolerance (OI), which occurs due to a severe reduction in blood flow to the heart when a person transitions from lying down to standing. As a result, dizziness during exercise is particularly common for people who are living with POTS. Despite the risks, safe exercise is still recommended for people with POTS.

The best exercise practices for people living with POTS include adhering to their medication regimen, prioritizing increased fluid intake, wearing compression stockings, and gradually increasing physical activity over time. Individuals performing this type of activity should also focus on working toward performing fully upright exercises without experiencing dizziness or syncope (loss of consciousness).

These recommendations can also be helpful for people living with other chronic conditions associated with increased risk of dizziness after exercise, such as Parkinson’s disease, Addison’s disease, diabetes, benign paroxysmal positional vertigo (BPPV), and thyroid conditions. Importantly, persistent dizziness after running without an underlying cause can be a sign of cardiovascular (heart) disease and warrants prompt medical attention.

Symptoms that accompany dizziness and typically require a medical evaluation include:

• Headache
• Vision changes
• Nausea
• Vomiting
• Confusion
• Arrhythmias or racing heart rate
• Difficulty breathing
• Chest pain

Physical Therapy Can Help

In addition to incorporating prevention and treatment strategies into the daily routine, physical therapy can also help people who are dizzy after running. This form of therapy is particularly useful for those who live with chronic medical conditions or experience recurring dizziness. 

Physical therapists can help create safe exercise plans and will work with you to ensure you are practicing effective strategies to prevent dizziness. These strategies include pre- and post-workout stretching, gradual intensity increases, hydration, and nutrition.

For people with pre-existing conditions that cause dizziness while running, physical therapists will tailor recommendations to their condition. At FYZICAL, expert physical therapists are available to evaluate balance and dizziness disorders that affect exercise. They offer programs such as gait and balance training, functional training, and fall prevention retraining, among others.

FYZICAL also offers vestibular rehab for people who experience dizziness after running due to inner ear problems, such as BPPV. Vestibular rehabilitation aims at improving a person’s ability to compensate for issues with their vestibular or balance system. Regular vestibular exercises can train the brain to tolerate vestibular stimulation, which improves symptoms and exercise tolerance.

Generally, vestibular exercises start with very slow movements that gradually increase in speed over time. Experts recommend continuing the exercise if dizziness develops but pausing if more severe symptoms occur, such as nausea and vomiting. People should work towards doing each movement about 20 times. At FYZICAL, physical therapists will help people incorporate these vestibular exercises safely to improve symptoms.

Exercise avoidance can also affect people with chronic dizziness that is associated with exercise. FYZICAL uses special equipment, such as the Safety Overhead Support (SOS) system, to help with this problem. The SOS system allows people to perform exercises while attached to a harness, allowing them to exercise without fear of falling. Using this type of equipment in conjunction with support from a physical therapist can help people build up to safe, independent exercise.

Summary

Various conditions can cause dizziness after running, most of which can be prevented and treated with simple interventions. Hydration, adequate nutrition, and well-timed rest are crucial to prevent dizziness during exercise. People with pre-existing conditions must be incredibly attentive to their body’s needs before, during, and after running. 

Along with a proper medical evaluation for underlying causes, physical therapy can be beneficial for developing safe exercise practices that reduce dizziness. If you are interested in learning more about physical therapy for dizziness and balance issues, call FYZICAL to discuss details and how to get started.

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FYZICAL offers a wide variety of physical therapy services by qualified providers across the U.S. To find a FYZICAL Therapy & Balance Center near you, visit our website at FYZICAL.com. Our highly skilled therapy providers are 100% focused on your optimal health so you can Love Your Life®!

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