Headache after a run - how to avoid? - Bridge to 10K

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Headache after a run - how to avoid?

Allie22 profile image
Allie22Graduate10
29 Replies

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.

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Allie22 profile image
Allie22
Graduate10
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29 Replies
Tasha99 profile image
Tasha99Graduate10

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 profile image
Allie22Graduate10 in reply toTasha99

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

Tasha99 profile image
Tasha99Graduate10 in reply toAllie22

A gherkin? 😶

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

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

Allie22 profile image
Allie22Graduate10 in reply toTasha99

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

Tasha99 profile image
Tasha99Graduate10 in reply toAllie22

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

Buddy34 profile image
Buddy34Graduate10 in reply toTasha99

I do that also can't stick hot gerkins🤣

Allie22 profile image
Allie22Graduate10 in reply toBuddy34

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 profile image
Buddy34Graduate10 in reply toAllie22

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

Tasha99 profile image
Tasha99Graduate10 in reply toBuddy34

Sauerkraut

Buddy34 profile image
Buddy34Graduate10 in reply toTasha99

Found it

groceries.morrisons.com/pro...

Tasha99 profile image
Tasha99Graduate10 in reply toBuddy34

😶

🤣

Grannyhugs profile image
GrannyhugsGraduate10

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 profile image
Allie22Graduate10 in reply toGrannyhugs

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 profile image
GrannyhugsGraduate10 in reply toAllie22

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 profile image
Tasha99Graduate10 in reply toGrannyhugs

My god I’d wee all the way round 🤣

Grannyhugs profile image
GrannyhugsGraduate10 in reply toTasha99

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

Allie22 profile image
Allie22Graduate10 in reply toTasha99

🏃‍♀️💦

Grannyhugs profile image
GrannyhugsGraduate10 in reply toAllie22

Now that’s not nice 🤣🤣🤣

Buddy34 profile image
Buddy34Graduate10

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 profile image
Allie22Graduate10 in reply toBuddy34

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 profile image
Buddy34Graduate10 in reply toAllie22

I'm sure you'll find it really helps👍

Mum22boys profile image
Mum22boysGraduate10

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 profile image
Allie22Graduate10 in reply toMum22boys

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 profile image
Tasha99Graduate10 in reply toAllie22

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

Allie22 profile image
Allie22Graduate10 in reply toTasha99

Oooh I always have babybels in my fridge!

Mum22boys profile image
Mum22boysGraduate10 in reply toAllie22

My go to is scrambled egg on toast 😋

Allie22 profile image
Allie22Graduate10 in reply toMum22boys

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

Penguinita profile image
PenguinitaGraduate10

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 profile image
Allie22Graduate10 in reply toPenguinita

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

Thank you, that's an interesting insight.

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