How can I avoid headaches?

[Notarunner1982]

Morning ! I'm planning to go out on my first run this evening after I've got the kids in bed (3.5 yr old and 8 month old). Quite looking forward to it but the one thing I'm apprehensive about is getting a headache. Sounds silly but I get a lot of very bad headaches all the time (all my life) and I've avoided running in the past because the impact of each step can sometimes bring it on. I've favoured cross trainers in the gym in the past because they are low impact but obviously that's not possible at the moment and I find it v difficult to get to the gym anyway with two little children. Also I really want to get some fresh air hence getting the C25K app and giving this a go. So might be a random or niche question but any tips on avoiding headaches from anyone who's had similar problems, would be appreciated. I don't want to start getting bad headaches from the running and then be scared to carry on with it. Thanks.

[davelinks Graduate]

Poor you, suffering lifelong bad headaches. I get the odd migraine. I take it you've had the problem checked out by a doctor in the past? Anyway, for me running doesn't cause a migraine, more like stress/tension.

Being dehydrated can cause headache, so need to drink water throughout the day and especially needs to be kept up for running/exercise.. Why don't you try c25k, go nice and slowly and see how you go.

If you go on the pinned posts, you'll find essential info on how to run c25k and about hydration, I'll find the link and put it on for you.

[davelinks Graduate]

See the link for how to run c25k, essential info for new starters.

healthunlocked.com/couchto5...

[Emcg51]

As well as being super hydrated try more of a slow jog/shuffle than running as it’s far less impact. Good luck with your run 👍

[Maddie82 Graduate]

Best of luck for tonight!

Headache tips from me would be:

Lots of calm breathing whilst doing your warm up.

No matter how much you are drinking you never seem to drink as much as you think. So drink more!

Sunglasses 😎

Try to ‘relax’ your face when running and not frown.

I suffered with major headaches when returning to contraceptive patch after having my girls. Try to find root cause if you can x

[Gannet1 Graduate]

Also, regarding less impact, if you haven’t already seen it look up the Japanese slow jogger on YouTube. It’s great advice for new runners anyway and might help you personally even more. 😊 Hope it all goes well for you!

[IannodaTruffe Mentor]

Welcome to the forum.

The guide to the plan, linked to by davelinks has advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

This post explains the absolutely crucial nature of good hydration to runners......it is not an optional extra healthunlocked.com/couchto5...

Enjoy your journey.

[Notarunner1982 Graduate]

Thanks a lot for the thoughts above, I'll take a look at all the links and YouTube suggestions.

In the meantime, I've just been out for a brisk 40 min walk in the early evening sunshine - thought I'd start with that to ease myself in. Have to say it was the best thing I've done all week!!! Don't know if it was the beautiful weather, the fact I had some child-free headspace for the first time in months, or the exercise itself, but I feel genuinely good and looking forward to the first run session.

Here's to generally feeling a bit better 😀