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.
Written by
Allie22
Graduate10
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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.
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
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 🤗
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 😓
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 🤗
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 👍
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...
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.
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I am Russian and when we need an antidiuretic we eat pickles! 
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