General Discussion Triathlon Talk » Headaches after my long runs?? Rss Feed  
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2009-09-27 5:54 PM

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Springdale AR
Subject: Headaches after my long runs??
I am currently training for a 1/2 marathon and the past two weeks after my long run I get a headache. Today, after my 9 mile run I get a headache. I usually comes on about 2-3 hours after I finish my run. My post run nutrition is a home made protien shake with banana, skim milk, peanut butter, flax and ice. I drink plenty of water and I take in gatorade / water mix 2 times during my runs. So, I am just wondering if anyone has any ideas why I am getting headaches after my long runs.


2009-09-27 6:04 PM
in reply to: #2428662

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Champion
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Subject: RE: Headaches after my long runs??
Headaches post long runs or races typically mean you are dehydrated.
2009-09-27 6:14 PM
in reply to: #2428672

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Sensei
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Subject: RE: Headaches after my long runs??
KathyG - 2009-09-27 4:04 PM Headaches post long runs or races typically mean you are dehydrated.


Exactly...
2009-09-27 7:01 PM
in reply to: #2428662

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Folsom, CA (Sacramento Area)
Subject: RE: Headaches after my long runs??
X 3,

how is your hidration the night before your long runs and the few hours prior to your run?   It makes a big difference if you start your run already with a deficit.
2009-09-27 7:10 PM
in reply to: #2428662

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Expert
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Subject: RE: Headaches after my long runs??
or electrolytes off?? I sweat buckets and while I drink a lot while running, I get headaches if I don't take salt on longer runs.
2009-09-27 7:13 PM
in reply to: #2428763

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Subject: RE: Headaches after my long runs??
MrSolis - 2009-09-27 7:01 PM X 3,

how is your hidration the night before your long runs and the few hours prior to your run?   It makes a big difference if you start your run already with a deficit.


^^^If you are doing everything right during and post, but are lacking prior to your run, then your body is still going to feel some of the dehydration aspects cause it's not prepared going into it.  Maybe you need to drink more during the days/week leading up to your long runs.


2009-09-27 7:20 PM
in reply to: #2428662

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Lafayette, CO
Subject: RE: Headaches after my long runs??
Yes definitely pay attention to your hydration in the hours/days leading up to hard workouts.  For example, when I coach ski racing I know I'm going to have a hard time getting in enough water during the activity but being at 9000-12000 feet I am going to need to be heavily hydrated so I take in a minimum of 100 ounces the day before which is too much for me on a regular basis but good so that on that day I do have excruciating headaches.
2009-09-27 7:43 PM
in reply to: #2428662

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Springdale AR
Subject: RE: Headaches after my long runs??
I normally take in 80 to 100 oz a day of pure water. I run 30 minutes after getting up in the morning. I start drinking water as I am driving the route to drop off my gatorade/water mix. Usually mile 3 and 5.
2009-09-28 4:39 AM
in reply to: #2428662

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Master
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Subject: RE: Headaches after my long runs??
Hydration, and it really helped to eat a healthy amount as soon as possible after long runs.
2009-09-28 4:51 AM
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Subject: RE: Headaches after my long runs??

I get the same thing after I race.  Kicks in about 2 hours later.

I think it is a combination of dehydration and electrolyte deficit.  Always seems worse after hot races.

2009-09-28 11:28 AM
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Subject: RE: Headaches after my long runs??
Drink a regular Coke before the headache comes on. I have found that a large dose of sugar within 30 minutes of completing a long run keeps the headaches away for me.


2009-09-28 2:08 PM
in reply to: #2428813

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Subject: RE: Headaches after my long runs??

I'm just going to agree with everyone else.

It sounds like dehydration or a loss of electrolytes.

You should look at taking a recovery drink, or a electrolyte tablet with a big glass of water after working out. 

That _should_ hopefully stop your headaches. 

The one warning is that the symptoms of hyponatremia (excess water) are nearly identical to the symptoms of dehydration, and hyponatremia can be dangerous.  Be sure that you're taking some electrolytes if you're drinking lots of water during or after your run.
2009-09-28 2:15 PM
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Subject: RE: Headaches after my long runs??
Lawdog05 - 2009-09-28 10:28 AM Drink a regular Coke before the headache comes on. I have found that a large dose of sugar within 30 minutes of completing a long run keeps the headaches away for me.


I also think it's lack of sugar.
2009-09-28 2:17 PM
in reply to: #2428662

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Runner
Subject: RE: Headaches after my long runs??

I think everyone else has some valid ideas.  Checking into your hydration strategy before, during, and after could definitely yield something of value.

Another thing to look into is "exertion headaches" or "exercise-induced headaches".  I have been fortunate in that I've never dealt with them, but I have met people who have, and it certainly doesn't sound all that pleasant.  If I recall correctly (it's been a while), I think most of them found that if they slowed down on longer runs, and included a good warm-up and cool-down, they never had a real problem again.  It's something to consider at least.

2009-09-28 7:36 PM
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Springdale AR
Subject: RE: Headaches after my long runs??
Thanks for the help. I got some homework to do on this and need to figure out what is causing this. I am going to document my hydration for 3 days prior and after each long run up to and including my race which is Nov 1. I need to narrow it down so I can eliminate the problem. I don't think it is a lack of water, but I may be wrong. I don't think it is too much water, but I may be wrong. I believe I will start with a full 20 Gatorade after this weeks run along with paying close attention to my water intake 3 days prior.
2009-09-29 7:33 AM
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Subject: RE: Headaches after my long runs??
Rhino42 - 2009-09-27 8:36 PM Thanks for the help. I got some homework to do on this and need to figure out what is causing this. I am going to document my hydration for 3 days prior and after each long run up to and including my race which is Nov 1. I need to narrow it down so I can eliminate the problem. I don't think it is a lack of water, but I may be wrong. I don't think it is too much water, but I may be wrong. I believe I will start with a full 20 Gatorade after this weeks run along with paying close attention to my water intake 3 days prior.


One more thing to add to the mix.... stress/muscle fatigue.     I get migraines on occasion, nearly all stress induced.   The headaches I've had after long runs have felt identical and have lasted just as long (if not longer)   The "common thread" for all of my headaches seems to be when I get tight in my neck/shoulder muscles.   You might try to stretch/rearrange your shoulders/arms/neck while you run to help alleviate the stress.    This gives me moderate success.

Good luck.  These headaches are killer, and no pain reliever makes a dent in them, at least for me.   Let us know what you find out.


2009-09-29 2:02 PM
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Master
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Subject: RE: Headaches after my long runs??
I don't want to hijack the thread, but I do master's swimming on Mon. and Wed. before work. By late afternoon I ALWAYS get a migraine on those days. Are migraines also linked to hydration, or are you guys talking about tension headaches?

Thank you!
2009-09-29 2:23 PM
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Champion
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Subject: RE: Headaches after my long runs??
Caffeine withdrawal? I used to not drink coffee in the morning before long runs and would feel it later in the day.
2009-09-29 7:16 PM
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Subject: RE: Headaches after my long runs??
I get killer headaches also after long runs.  The research I read about this stated all of the things above posts mentioned.  I also read to make sure you are cooling down long enough after your run.  If you don't do a full cool down with stretching and all, you can get a headache from your body not gradually getting back to it's normal state.  Good luck!
2009-09-30 8:44 AM
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Subject: RE: Headaches after my long runs??
gymgirlx - 2009-09-27 7:10 PM or electrolytes off?? I sweat buckets and while I drink a lot while running, I get headaches if I don't take salt on longer runs.



Possible Mg deficiency.
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