Need help with long runs and big headache after.

Dehydration ?

Remember that hydration is not just about drinking water... You might want to fuel up with electrolytes also, which will help the good hydration...

Hope this helps...

C. 

x 2 on eating.  If you run 10+ miles, you burned 1000+ calories.  In addition the breakfast of a mere mortal (300-500 cals), you need to put that 1000 cals back in the tank within a reasonable amount of time.  You hear over and over again "don't drink your calories," but all bets are off when you're just trying to eat enough food.  So have second (big) breakfast when you get back from running and maybe sip on some sports drink at work to sneak in a few extra calories before snack and lunch.

x lots on all the above.

I used to get headaches after a big days windsurfing, and was happening for a while when I picked up tris. My formula to solv it has been:

• Be well hydrated and fuelled before workout
• Stay well hydrated and fuelled during
• As soon as I finish have flavoured milk while I'm stretching
• After the stretch and shower have a meal - not just a snack but a meal (i.e. well rounded balance of food of a reasonable size)
  
• Expect to eat again soon after (i.e. within 1-2 hours)
  

It seems for me that flavoured milk and first meeal just gets sucked up into replenishing what I've lost on the run, and then it's back to normal eating habits for the day after that.

Gerrard

Staying well hydrated has helped me a lot.

Good sunglasses and a hat as well.

I take some aspirin or Alleve when I'm done whether I feel a headache or not.

If I do those things, I don't get a headache.

Thanks for all the advice.

I drink water throughout the day but since my run is in the morning I only have about 1 bottle before I go. I don’t drink when I am running. I have been thinking maybe I should purchase a fuel belt or something. After my run I normally go to my office have a cup of coffee and a large bowl of oatmeal.  I drink water throughout the day.

What should I be eating after the run? I am new to the whole nutrition thing. I used to do Triathlons 13 years ago but not as much as I do them now.  I always think "well that was a great run and I burned a ton of calories so don’t eat stupid and waste the workout". I know probably not the best thing but I am open for the real answer.

Thanks for the milk idea.

you are dehydrated! DRINK, DRINK, DRINK and replace your LYTES!

Nuun electrolyte tabs rock, low in sugar too! Mix tab with H2O, drink 1/2of mixture before your run and the other half after run. And I have never had a stomach upset with Nuun but have with other lyte replacement concoctions!  

There's the problem.

After a decent bit of exercise you need to refuel. You're muscles will be begging for fuel and may divert it (sugars) away from the bran - hence the headache. 

I used to do the same until someone pointed out that I was just wrecking my ability to recover and do the next workout. your teach your body to go into starvation mode and it actually shuts your metabolism down even more.

It is far better to refuel straight after than try and fast. Your body needs it to recover, and often people who are fasting fall into the trap of binging later and taking in even more calories.

So definitely refuel straight after the workout (protein and carb), then resume normal eating patterns after that.

Gerrard

x2