What to do if you have a headache after running?

In daily life, many people have the habit of running. Running is also a common fitness exercise. Many people have the habit of running. Running can not only strengthen the body, but also relieve fatigue and stress. Running is very popular with everyone. Some people have headaches after running. There are many reasons for headaches after running. What should I do if I have a headache after running?

There are many reasons for post-run headaches:

Lack of exercise

Some people do not exercise at all in their daily lives, their cardiopulmonary function is relatively weak, and their daily activity level is also small. Such sudden and intense running exercises will make the body's organs unable to adapt, resulting in uncomfortable symptoms such as headaches.

Excessive exercise

During running, since most of the body's blood supply is provided to the moving muscles, and if the amount of running is too great, it can easily lead to insufficient blood supply to the brain, resulting in brain hypoxia and headaches.

Insufficient energy in the body

If you run when you are hungry or in an overheated or overcold environment, your body will consume a lot of energy, but the body cannot supply it in time, which will cause the blood sugar level in the body to drop sharply. When the brain lacks sufficient blood sugar, it can easily cause headaches.

Dizziness and headache caused by hypoglycemia

Low blood sugar can also often cause dizziness and headaches. Many friends’ blood sugar and glycosylated protein showed normal levels during physical examinations, but after running for a long time, they would still feel cold and sweat even if the weather was not cold. Then you need a sugar supplement. Eat something containing sugar, protein and fat, drink some water and beverages one to two hours before running. You can have a Snickers bar or a caterpillar bread and a bottle of Gatorade before running. If you feel hungry during exercise, you can drink some milk to replenish your energy.

For friends who already have low blood sugar, jogging is recommended. Scientific research has shown that jogging consumes fat, while jogging consumes sugar. If you run fast with low blood sugar, you may easily experience dizziness and vomiting.

Headaches caused by dehydration

Dehydration is also one of the causes of headaches. The cause of headaches is not only related to electrolyte imbalance but also to the loss of body water. The solution is the same as shown in the second point, but even if you can ensure that you have enough water during the day, you still need to pay attention to eating more vegetables and fruits.

Incorrect running posture

During the running process, if you do not master the landing posture well, such as landing too hard with both feet, landing on the heels, or running on a ground with poor elasticity, it is easy to vibrate the brain during running and cause headaches.

Cold caused by illness

You will sweat a lot while running. If you don't change your sweaty clothes in time after running, you will easily catch a cold when blown by the cool wind, which will cause headaches.

Muscle contraction headache

Another common post-running headache is a muscle contraction headache, which is also a common "urban disease" among modern people. It often occurs in people who don't usually exercise but suddenly start to move. This is usually a headache caused by poor muscle tone. Headaches are especially caused by muscle tension above the neck.

The best solution is to do some effective muscle stretching exercises with a fitness coach before running, paying special attention to stretching the muscles in the neck area, which can effectively relieve this headache.

Neuralgia

A common mistake made by beginner runners is to stop immediately after running, sitting down, lying down, etc. This will cause the heart rate to speed up and the blood flow to accelerate, which will squeeze the blood vessels in the brain and compress the nerves, causing headaches. So after running, you must continue to relax and walk. Taking a walk and doing dynamic stretching exercises are good choices.

Headaches caused by electrolyte imbalance

Another common reason is that you sweat a lot and lose a lot of water after running, which causes your body's electrolytes to become unbalanced. This is most likely to happen during long runs and during running in hot weather.

Many novice runners will start drinking a lot of water in this situation, but as the body temperature rises after running, repeated drinking of large amounts of water will cause edema of brain cells, resulting in symptoms such as dizziness and headache.

At the same time, as the body loses a lot of water after running, the salt concentration in the blood increases. Excessive drinking will increase the burden on blood vessels and affect cardiovascular and cerebrovascular function.

Therefore, the best way is to replenish the lost electrolytes in the body in time. Drink some sports drinks before or during running, and drink light salt water when you are thirsty after running. Drinking small amounts and multiple times can effectively relieve or even avoid headaches.

Headaches caused by sun exposure

Besides this, glare can also cause headaches. Therefore, it is best to wear sunglasses when running outdoors, or wear a hat with a larger brim to provide better sun protection.

Suffering from a disease

People who already suffer from diseases such as neurasthenia, anemia, migraine, chronic rhinitis, chronic otitis media, etc. are prone to headaches, and the discomfort of headaches is more likely to be aggravated after strenuous running.