Headache after a run - how to avoid?

[Allie22]

Hi all,

I am a C25K graduate. Been running since end of April, every other day or two.

My goal is to run 10K in August 11th, for Cancer research, in memory of my mum who died 9 years ago from lung cancer. As it’s important and people are donating into it, I am committed to the goal now, even if it feels a bit hard to reach at the moment.

Today after a 45 minute run (longest so far), I started having a blunt headache. I assume it was due to dehydration. I normally have a large glass of water before and after a run, and don’t drink anything during. But i never ran for longer than 35 minutes, so now with longer runs - shall I take water with me?

Any other tips on how to avoid headache? I don’t like this feeling - it really demotivates me.

I read about electrolyte drinks. Are you drinking sweet drinks just before a run?

I had 2 scrambled eggs on rye bread for breakfast, half a banana and a handful of blueberries about 15 minutes before a run, so I think my food was ok. Also had chicken and rice after the run.

Trying to see what else I can do to make it better next time.

[Tasha99 Graduate10]

You don’t need to run with water. You don’t need to drink water before or you’ll need a wee. I have half a coffee before a morning run. You do have to hydrate really well the day before a run. And after your run. In the summer I take water after a run with a hydration tablet as I lose a lot of salt.

Oh and leave an hour before food and running or you could need the toilet in a different way.

[Allie22 Graduate10 in reply to Tasha99]

Thank you. What’s hydration tablet? Would eating a gherkin help do you think?

[Tasha99 Graduate10 in reply to Allie22]

A gherkin? 😶

This kind of thing but you can get them cheaper than this. Replaces salts.

amazon.co.uk/Science-Sport-...

[Allie22 Graduate10 in reply to Tasha99]

Haha, yes a gherkin I am Russian and when we need an antidiuretic we eat pickles!

[Tasha99 Graduate10 in reply to Allie22]

Maybe I shouldn’t pick them out of my McDonald’s! 🤣

[Buddy34 Graduate10 in reply to Tasha99]

I do that also can't stick hot gerkins🤣

[Allie22 Graduate10 in reply to Buddy34]

Hot gherkins 😖 no way! They have to be ice cold and crunchy! You should try the polish version they don’t add vinegar to them. My British husband is converted. It’s also a great hangover cure apparently

[Buddy34 Graduate10 in reply to Allie22]

I like the jar of pickled stuff cant remember the name it had gherkins, onions and cauliflower

[Tasha99 Graduate10 in reply to Buddy34]

Sauerkraut

[Buddy34 Graduate10 in reply to Tasha99]

Found it

groceries.morrisons.com/pro...

[Tasha99 Graduate10 in reply to Buddy34]

😶

🤣

[Grannyhugs Graduate10]

For those length of runs you should be fine without water as Tasha99 says however drink plenty always - run days and non-run days. Carrying water with you on a few runs won’t do any harm. Only you know how your body copes with water before a run, personally I always have 2mugs of tea and a glass of water immediately before running and never need to pee, this is followed by 2 glasses of water on return. I’ve had the type of headache you describe after running with too high a heart rate - I.e. too fast for me. May also be just the weather - hot and humid? I hope some of this is helpful. I hope you enjoy your 10k in August for such a worthwhile cause and think lovely thoughts in your mother’s memory. Happy running 🤗

[Allie22 Graduate10 in reply to Grannyhugs]

Thank you!

Yes it was hot and humid, but I definitely was not too fast 😆 I am very slow, only managed to do 6.2km in 45 minutes...

I felt thirsty during the run, and immediately after finishing I went to a nearest shop and bought myself a bottle of water. I did drink enough though but the day before I was a bit hungover... one too many glasses of wine on Saturday 😓

[Grannyhugs Graduate10 in reply to Allie22]

Oops sounds like you may have been a bit dehydrated from the day before. Last summer running on hot days as a new runner I took water with me, I didn’t always need it but at least the option was there. Sloshes around a bit in any shape of bottle but maybe worth trying on hot days 🤗

[Tasha99 Graduate10 in reply to Grannyhugs]

My god I’d wee all the way round 🤣

[Grannyhugs Graduate10 in reply to Tasha99]

Not sure what happens when I’m running, rest of the day drink a cup of tea - 10mins later pee 🤣🤣

[Allie22 Graduate10 in reply to Tasha99]

🏃‍♀️💦

[Grannyhugs Graduate10 in reply to Allie22]

Now that’s not nice 🤣🤣🤣

[Buddy34 Graduate10]

Are you drinking enough? 2-3 litres per day and even more on hot days. I only say this as it works for me . Also I am a very sweaty runner and I mean a lot and take 2 of these on return from a run . Good luck 👍

myprotein.com/sports-nutrit...

[Allie22 Graduate10 in reply to Buddy34]

Thank you! I like to sound of these electrolytes, will read up more about them.

I think I am not drinking enough, I will drink more from now.

[Buddy34 Graduate10 in reply to Allie22]

I'm sure you'll find it really helps👍

[Mum22boys Graduate10]

I've found there's been 2 reasons I've had a headache after a run. I normally run in an evening and have only ever had a headache after a parkrun, so in the morning. When I run in an evening I've had my 3 meals during the day so properly fuelled, before parkrun it was just a banana but the problem was I wasn't eating soon enough after I got back. I'd shower and faff and then eat. This caused bad headaches. As soon as I changed to eating as soon as I got in... no headache. The only other time I'd had a headache was same as grannyhugs, pushing myself too hard and heart rate too high. Dehydration is a classic cause though...

[Allie22 Graduate10 in reply to Mum22boys]

Yes it took me ages until I managed to eat after a run, I had to walk back for about 30 minutes and then cooked for a 20-30 minutes so a good hour.

It’s a great insight thank you xx I will try and prep my food beforehand.

[Tasha99 Graduate10 in reply to Allie22]

Protein within 30 minutes of finishing a run. I have a babybel.

[Allie22 Graduate10 in reply to Tasha99]

Oooh I always have babybels in my fridge!

[Mum22boys Graduate10 in reply to Allie22]

My go to is scrambled egg on toast 😋

[Allie22 Graduate10 in reply to Mum22boys]

Mine too. But I have this thing that I can’t have eggs twice a day!

[Penguinita Graduate10]

Congratulations on your graduation! I graduated at a similar time of year last year, then started getting post-run headaches when the hot summer weather hit. It is something to do with the heat or humidity. I’ve tried to run early in the cooler mornings this summer, and avoid hot days altogether, which has really helped.

[Allie22 Graduate10 in reply to Penguinita]

Interestingle, ALL my previous runs were in the morning, and this last one at lunch time...

Thank you, that's an interesting insight.