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Can You Run With Vertigo? (Expert's Detailed Opinion)
According to research, nearly 40 percent of adults in the USA experience dizziness and vertigo symptoms at least once in their lifetime. Vertigo can make you feel dizzy and take away your balance. And running with vertigo could make it worse but if you still want to break a sweat, I’d say take it slow and steady.
Running is a fantastic exercise to stay fit and healthy. However, it is not best for runners with Benign Paroxysmal Positional Vertigo BPPV. If you’re still going to pound the pavement, start with a brisk walk, stick to a focal point, and have a balanced meal 2-3 hours pre-run. Need more advice? Read this blog below.
5 Main Causes Of Vertigo
1. Benign Paroxysmal Positional Vertigo (BPPV)
It is one of the worst types of vertigo. Research suggest that BPPV is one of the most common causes of vertigo among runners.
Specific head movements can trigger it. To avoid it, you need to try the Epley maneuver.
2. Dehydration
Another common reason for vertigo is dehydration. Not drinking enough water can compromise the blood flow to the brain. This can lead to light-headed dizziness and ultimately vertigo.
3. Inner Ear Damage
According to Mayo Clinic, intense physical activities like running can potentially lead to inner ear damage. This affects the fluid, sensors, and organs that control balance. This could develop into severe vertigo
4. Electrolyte Imbalance
Excessive sweating during running can cause an imbalance in electrolytes like sodium and potassium. These medical conditions contribute to vertigo.
Related Article: “11 Best Running Shirts For Heavy Sweaters (Runner’s Opinion)”
5. Low Blood Pressure
Overexertion during running can lead to a drop in blood pressure. They can trigger symptoms like dizziness or orthostatic hypotension, which can cause vertigo, according to National Library of Medicine.
10 Must-Know Tips For Running With Vertigo
1. Warm Up Nicely
Before you take on a serious run, you need to warm up. This gets your heart rate ready for aerobic exercises like running. It also prevents blood pressure that can trigger vertigo and hearing loss
2. Maintain A Solid Profile
Setting a straight posture can keep you from strain on your neck and spine. This can reduce the effect of vertigo and scoliosis.
Related Article: “Is Running With Scoliosis Bad? (Expert’s Opinion)”
Can I lift weights with vertigo? No, you can’t. Also, try Brandt-Daroff as it is the best exercise for vertigo.
3. Stay Hydrated
Vertigo can dislodge calcium crystals in your inner ear, which can make your head ringing, and dizzy and cause ear infections.
To avoid this feeling, stay hydrated. Drink a minimum of eight glasses of water daily.
Related Article: “5 Causes Of Clicking In The Head While Running (Prevention)”
4. Eat Before Running
Eating a well-rounded meal 2-3 hours before exercising energizes your body and keeps your blood sugar levels steady. It lowers the chance of hypoglycemia-related vertigo from low blood sugar
5. Pick The Right Routine
You never know when the vertigo might trigger, so it’s better to start in broad daylight. Also, is walking good for vertigo? Yes, it is.
Related Article: “13 Astonishing Benefits Of Running 3 Times A Week”
6. Consider Your Running Environment
Be mindful of your surroundings and avoid running in areas with rocky terrain. Your first preference is a fresh, well-streamlined route with a good ambiance.
If you consider road running during heavy traffic times, then run against the traffic for your safety.
Related Article: “Running With Or Against Traffic? (+7 Tips For Road Safety)”
Can exercise trigger vertigo? Only high-intensity exercise does.
7. Take It Easy
Don’t push yourself too hard or for too long, especially if you experience vertigo. Pay attention to warning signs like shortness of breath or abnormal heart rate and adjust your pace accordingly. Try a brandt-daroff exercise to reduce the effect of vertigo by 80%.
Go for low-intensity exercises to avoid vertigo Semont Maneuver but don’t miss out on your fitness goals.
Is cycling good for vertigo? No. Avoid rapid head movements. Keep a steady head position to reduce the likelihood of triggering vertigo during your run.
As per scientific research, Vestibular Rehabilitation Therapy (VRT) can help reduce vertigo symptoms and improve postural stability. The therapy is most effective when done at certain times during the day.
8. Be Aware Of Your Body
If you’re feeling dizzy and lightheaded, calm down and get some help. Consult a doctor, and book an appointment with a medical specialist. How long does vertigo last? An episode can last from a few seconds to an hour.
9. Get The Right Footwear
Runners of all kinds need to invest in good footwear. Specifically, the one with good cushioning support, zero drop, and a spacious toe box.
Xero HFS II Running Shoes are highly recommended for runners with vertigo.
Pair it with “8 Best Cushioned Running Socks (+ Complete Buying Guide)” for maximum comfort and adequate supports during the runs.
10. Get A Running Buddy
If you have severe episodic vertigo, consider getting a running partner. So, in case things go south, he or she will be the wingman, and save the day.
Conclusion
Running with vertigo doesn’t have to be intense, it should be easy and comfortable. If your running makes you light-headed and dizzy, you need to slow down or stop right there. And if you require assistance, get a running buddy.
Additionally, check out Exercises For Dizziness And Vertigo by Shahnawaz Syed on Amazon.
I personally recommend to wear “8 Best Knee Braces For Runners (Handpicked By Experts” for extra support incase of falling down during a vertigo attack.
Frequently Asked Questions (FAQs)
Yes, you can still exercise with vertigo. But it’s best to be careful, especially if your vertigo is severe and breaks your balance. So, can I workout with vertigo? Regular exercise like low-intensity workouts with rhythm can train your brain and body to beat vertigo
Avoid activities like yoga, swimming, weightlifting, and jogging if you have vertigo. These exercises demand a lot of head movements that can make dizziness worse, especially for those with conditions like BPPV
Stop right there. If you feel vertigo symptoms like dizziness during or after a tough workout, it’s important to stop running and take a break. Take deep breaths, and drink water to lower your blood pressure. Don’t push yourself to a vertigo attack.
