Headaches after jogging are a very unpleasant phenomenon that affects many runners. But not all headaches are the same and these symptoms can be caused by an incredible number of different causes. You can find out how headaches arise after jogging and what you can do about it in this blog article.
What are the causes of headaches after jogging?
Headaches after jogging can arise in many different ways. The most common causes for this are:
- Tension in the shoulder and neck area
- Dehydration
- Electrolyte loss
- (Over)exertion
- hypoglycaemia
- Training in high heat or high altitude
- migraine
In some cases, headaches after jogging can also be a sign of mild or serious illnesses.
When to see a doctor?
If you regularly experience headaches after jogging, you should see a doctor. In addition, a visit to the doctor is non-negotiable if:
- Your headache is very sudden and very severe.
- They last longer than two days.
- You experience accompanying symptoms such as severe nausea, vomiting or dizziness.
- You fainted.
- You are confused or very tired.
If in doubt, a medical examination is always recommended if you are unsure.
Remember: this blog article does not provide medical advice!
What helps against headaches after jogging?
Since the causes of headaches after jogging are so diverse, depending on the origin, a different approach is required to alleviate your symptoms.
If your pain is caused by an illness, then treatment belongs in the hands of a doctor.
The following tips will help you with other mild symptoms, such as those caused by a tense neck.
Make sure your posture is relaxed
Many runners jog with a lot of tension in their shoulders and neck. This can sometimes lead to headaches.
But with good running form, your gaze should be straight ahead. When you look down, your spine curls, resulting in a “slouched” posture.
In addition, your head should make a very slight double chin rather than pushing your chin forward.
It is also important to keep your face, hands and shoulders relaxed and loose. When you move your arm, think of half-cooked spaghetti swinging loosely. The shoulders are naturally back and down.
Remember: your arm movement only serves to compensate for the hip movement. So you don’t have to do any hooks or tensely throw your arms back and forth.
Drink enough fluids to avoid headaches after jogging
Make sure you stay hydrated if you’re dealing with a headache after jogging. Drink enough throughout the day. The motto is to drink small portions more often than to drink a lot at once.
If you are very active or train in high heat, electrolytes may also be relevant. These also help with hydration.
During long, intense sessions or high temperatures, always take something to drink with you.
Customize your training
Overexertion is a very underestimated factor when it comes to headaches after jogging. But if you always train in high heart rate ranges, push yourself to your limit in many sessions and completely exhaust yourself, then this can lead to such problems.
The following points in your training planning can help you:
- Reduce the intensity of your training sessions.
- Train at 60-70% of your maximum heart rate (Zone 2) for most running sessions.
- Slowly approach more intense areas.
- Take walking breaks if necessary.
- Integrate enough rest periods and rest days.
- Increase your running volumes slowly.
By the way: My training plans for beginners will help you optimize your runs and run more easily.
Take care of your body properly
Eat enough calories, carbohydrates, and micronutrients to prevent headaches after jogging. In particular, meals before and after running can be critical here:
Before running, you can either consume a few quick carbohydrates in the last <5-10 minutes or eat something >45 minutes before the run. Eating a meal in between is not recommended as this can lead to hypoglycemia during your run. This is because insulin is already being released during this time window. But while running, you don’t need insulin to handle carbohydrates. That’s why you have double the effect of utilizing the carbohydrates and risk hypoglycemia.
After an intense workout, it is also important to consume carbohydrates as soon as possible.
Also interesting for you:
Give your body time to adapt to new environmental factors
If it suddenly gets very hot outside or you go to high altitudes, your body needs about two weeks to get used to these environmental factors.
If you immediately demand the same level of effort while jogging, this can lead to headaches, among other things.
So plan enough time for your body to adapt and take it easy in your training during this phase.
Conclusion – headache after jogging
Headaches after jogging have a wide variety of causes and can be completely harmless or indicate a serious illness. If you have very severe discomfort or pain that is accompanied by other symptoms, a medical examination is essential.
If your headaches have harmless causes such as neck tension, the tips mentioned above will help you:
- Optimize posture
- Drink enough
- Adjust training
- Improve nutrition
- Allow time for adaptation to new environmental factors.
