Is it normal to feel lightheaded after starting a new cardio routine?

Yes, it can happen when you start jogging and usually comes from going out too fast, underfueling, dehydration, heat, or stopping too suddenly which lets blood pool in your legs. If it happens, slow to a walk, take steady breaths, and sip water. If it does not clear within a few minutes or you also have chest pain, a racing or irregular heartbeat, scary shortness of breath, or you faint, stop and get checked. I used to get woozy around the 20 minute mark until I added a 5 minute warm up and a gradual cool down.

What I would repeat is a simple run-walk plan and basic fueling. Warm up 5 to 10 minutes walking, then keep a pace where you can speak in full sentences. For a 30 minute session, do 5 minutes warm up, then 8 rounds of 1 minute easy jog and 1 minute walk, then 5 minutes cool down. In week two, shift to 2 minutes jog and 1 minute walk for the same total time. Drink 300 to 500 ml water 1 to 2 hours before and take a few sips right before, and eat a small carb snack 30 to 60 minutes beforehand, like a banana. The big pitfalls were starting too fast and stopping dead at the end, and running in the cooler part of the day made the lightheaded spells go away.

Yeah and it can happen when you're new, but it drove me nuts the first weeks. After I almost blacked out on a jog in Lisbon with no water, no cash, and no signal, I swore I would never be that unprepared again. Everyone waved it off as normal and then tried to sell me a watch and a subscription training plan. The real fix was slowing way down and not stopping dead at the end. An abrupt stop made the room tilt harder than the run.

What I repeat now when I restart after travel chaos is simple. Five minute brisk walk warm up, then jog so I can hold a sentence, and every five minutes I walk one. Small snack 30 to 60 minutes before, a bottle with water plus a tiny pinch of salt, and shade if it is hot. Cool down five to ten minutes rather than collapsing on the couch. If you still feel spinny despite that or you get chest pain, palpitations, or you actually faint, that is a doctor visit, not a gear upgrade.

Totally normal for a rookie engine pushing past idle. Downshift to conversational pace, add walk breaks, warm up and cool down, and sip some water with a little salt if you sweat a lot. If you get chest pain, pass out, or it keeps happening even on easy days, call a doctor and stop playing system admin on your own body.

Oh sure, feeling lightheaded after starting cardio is totally normal, like your body's way of saying 'hey, whoa, I'm not a machine yet.' I've seen every newbie mistake in the book, from IT desks to gym fails - people think they're Superman and end up face-planting. Slow down, hydrate like your life depends on it, and if it keeps up, yeah, doctor time, but don't panic, it's probably just your system adjusting with a side of low blood sugar.

I went out too fast on week one and wobbled to a stop near my block, sat on the curb, and felt embarrassed for a whole day. Turned out I had barely eaten and it was warm out. Slowing to a pace where I could sing a line of a song, walking every few minutes, and cooling down fixed it in a week. A small snack and a bit of electrolytes helped a lot. If you feel worse each run or get chest pain or pass out, that is not normal, call a doctor.

Yeah, the apps and fancy gels will not fix going too fast on day one. Use a free couch to 5k style plan or a kitchen timer, walk run, and sip water with a pinch of salt. If you are getting chest pain or nearly blacking out, doctor beats a subscription.

I track heart rate, pace, and water in a sheet because I forget patterns otherwise. Keep easy runs under 75 percent of an estimated max or use the talk test for a simpler rule. If dizziness sticks around after a week of truly easy efforts with proper warm up and cool down, get checked.

Man, I remember when I was backpacking through Europe a few years back and everything went to hell. I lost my luggage with all my workout clothes and even my running shoes & so my cardio routine just died right there. Gained like ten pounds from all the pub food and felt like crap. Now I over-pack backups for everything, even for jogging at home. It's frustrating because starting over sucks, especially if you're busy like me during travel seasons. You feel lightheaded? Yeah, that happened to me too when I jumped back in too fast after a long break.

Should you slow down? Absolutely, don't push it or you'll burn out. I learned the hard way - tried running 30 minutes right away and got so dizzy I had to sit on the curb. See a doctor if it persists, but for me it was just dehydration and not eating right before. If I started over, I'd do step one: drink water an hour before, step two: eat a banana, step three: start with 10 minutes and add time each day. Pitfall is ignoring your body's signals, I did that and ended up with a sprained ankle from pushing through the dizziness. Busy season makes it worse, so be realistic and don't overcomplicate with fancy apps or gear.

Feeling lightheaded after 20 minutes usually means you went too fast, under fueled, overheated, or stopped too suddenly. Fix the inputs. Warm up five to ten minutes walking. Then run slow enough for full sentences or keep effort at a comfortable five out of ten. Use run walk intervals such as one minute run and one minute walk for 20 to 30 minutes and then cool down five to ten minutes walking. Do not stand still right after you stop.

Drink a bit before and during if it is hot, roughly a few mouthfuls every ten minutes, and add a pinch of salt if you are drenched. Eat a small snack with carbs 30 to 60 minutes before. Avoid hills and midday heat for the first couple weeks. If you get chest pressure, irregular heartbeat, fainting, severe shortness of breath, or the dizziness keeps showing up even when you go easy and follow the steps, see a doctor. Otherwise slow down, repeat this plan three times a week, and build by no more than ten percent per week.

First week I kept getting dizzy at twenty minutes too, and then I realized I had left my water by the door and also forgot I had not eaten since late morning. I kept stopping hard at my building and that head rush was brutal. What helped was setting a timer to walk for one minute every five, carrying a tiny bottle, and doing a slow loop so I ended at a walk. Now I throw a granola bar in my pocket and eat half before I go. If the spinning keeps happening even when you do all that, I would book an appointment.

It's normal to feel lightheaded when you're new to cardio because your body isn't used to the increased demand on your circulatory system. Blood pressure can drop temporarily, causing dizziness, especially if you're not hydrated or fueled properly. You started jogging 20 minutes right away and which is ambitious for a beginner. Slow down to build endurance gradually. See a doctor if you have underlying issues like anemia or heart problems, but if you're otherwise healthy, it's likely just adaptation.

What worked for me was starting with 10-minute sessions, increasing by 5 minutes every few days. Drink water before and after, eat a small carb snack 30 minutes prior. Pitfalls include ignoring rest days, which leads to overtraining and worse symptoms. With your busy season, commit to those few hours a week consistently, but don't skip warm-ups. If I started over, I'd track my heart rate to stay in a safe zone and avoid pushing into dizziness. Roommate sharing things doesn't matter much here, unless you're borrowing running shoes that don't fit well.