Vertigo is defined as the illusion of motion and is a specific type of dizziness that makes a person feel like they or their surroundings are moving even when they are completely still. It is a symptom, not a condition.
Running is one of the simplest and most effective forms of exercise to improve cardiovascular health, maintain fitness, and reduce stress.
However, not everyone can fully enjoy the refreshing feeling after each run. For some people, especially the elderly or those with a history of vestibular disorders, dizziness while running can strike unexpectedly, leaving them feeling dizzy, disoriented, and forced to stop halfway in a state of confusion and anxiety.
What causes the spinning sensation of dizziness during running?
Dizziness while running can start out very mild, just a slight feeling of lightheadedness, blurred vision, or a sudden unsteady gait. But if you continue running, the symptoms can quickly become more pronounced: the head feels heavy, the floor seems to tilt, the body loses direction, the heart beats faster, and nausea sets in. Some people feel as if they are no longer in control of their body, everything around them is shaking and slipping out of control.
There are many different causes of dizziness while running, and it is often due to a combination of factors at the same time. Here are the most common causes:
1. Dehydration and electrolyte loss
When you run, especially in hot weather, your body sweats a lot. If you do not replenish enough water or minerals, your blood becomes thicker, reducing blood flow to the brain, leading to dizziness, blurred vision, and lightheadedness. This is even more serious if you are already dehydrated before the run, such as after a night of little sleep or not drinking enough water during the day.
2. Hypoglycemia
Skipping breakfast or running on an empty stomach is a habit that can easily lead to hypoglycemia, causing the brain to lack energy. As a result, you feel dizzy, weak in the limbs, dizzy with nausea and sometimes fainting. Low blood sugar can also make you lose strength very quickly even after only running a few hundred meters.
3. Sudden increase or decrease in blood pressure
Some people, especially the elderly, may experience postural hypotension while running, which means that blood pressure drops suddenly when moving quickly, reducing blood flow to the brain. On the contrary, if you run too hard and do not warm up properly, blood pressure can spike, causing a rapid heartbeat, dizziness and a feeling of suffocation.
4. Vestibular disorders
People with a history of vestibular disorders are more likely to have signal disturbances from the inner ear when the body moves continuously and the head changes position continuously while running. If the vestibular system cannot adjust to the movement, the brain will receive the wrong signal, and dizziness will appear. The feeling is often spinning, everything is tilted, accompanied by loss of balance and nausea.
5. Wrong head, neck posture and breathing
Many people have the habit of lowering their heads to the ground, bending their necks, or tilting their heads back too much when running. This reduces blood flow to the brain and eyes, making you dizzy. In addition, shallow, uneven breathing, or holding your breath during exertion also causes the brain to temporarily lack oxygen, contributing to dizziness.
Tips to reduce dizziness symptoms while running
Here are some useful strategies to help you:
1. Warm up thoroughly before running
Never skip the warm-up. Take a light walk for 5–10 minutes, combining neck, shoulder, ankle rotations and gentle stretching. This helps the cardiovascular system get used to the increased heart rate, blood pressure is gradually regulated, and the vestibular system adapts to the movement. Thanks to that, when you start running for real, the body is not shocked and dizziness is less likely.
2. Replenish enough water and energy before running
Don’t let yourself fall into a state of dehydration or hunger. About 30 minutes before running, drink a small glass of water and, if necessary, snack on a piece of banana, a slice of bread or some dried nuts to ensure stable blood sugar. After running, continue to replenish water in small sips and avoid drinking too quickly.
3. Practice breathing properly
An extremely important but often overlooked strategy is breathing. Practice breathing deeply, evenly, and rhythmically with your running steps. For example, you can inhale for 2 steps, exhale for the next 2 steps. When the body has enough oxygen, the brain and vestibular system will function more stably, helping to reduce the risk of dizziness.
4. Maintain the correct running posture
Keep your neck and head straight, eyes looking forward, do not bend down to the ground for too long. If you feel tension in the neck area, relax your shoulders and change your posture gently. A correct posture not only helps you reduce dizziness but also avoid pain in the neck and cervical spine.
5. Listen to your body and stop at the right time
If you feel a little dizzy, slow down, switch to walking and find a shady, quiet place to rest. Do not try to continue running while dizzy, as this can lead to falls, injuries or fainting. Sit down, take a deep breath, close your eyes for a few minutes, and if necessary, drink water or have a snack.
