Headaches After Running?

“Why do I get a headache after my run?” This is a question we get asked here a lot. Runners will complain of headaches, usually after a long run. Our first piece of advice is to schedule an injury screen with your physician or physical therapist who specializes in headaches. You need to rule out any serious condition that may be affected by blood pressure, oxygen, circulation, or other abnormalities.

That being said, long runs put a lot of stress on your body. From hydration to muscle tension to fatigue, your body has to maintain homeostasis to keep you moving. The 3 most common causes of headaches after running are:

1. Electrolyte Imbalance
   I am not a nutritionist, so I won’t speak on this. Your local Nutritionist/Dietician (Need a referral? Call us!) can help you with questions related to this. Electrolyte imbalance is definitely something to consider during long runs or hot days.
2. Hydration
   Even though you feel you are consuming enough liquids during your run, you may not have been hydrated going into the run. So, it is important to make sure you are consuming liquids throughout the day. This is another great topic to discuss with your local Nutritionist/Dietician.
3. Muscle Tension
   Poor running form can cause excessive work of the shoulders. Your shoulders are designed to help your lower body by unweighing the top of the body. Watch a video of an elite runner and observe what their shoulders do. Often, coaches will instruct runners to “drive with their arms” or people focus on where their hands should be. It is much easier to train your shoulders to do the work, and the elbows/arms/hands will follow. When was the last time you were able to focus on your hand position for more than 1-2 minutes of your run? This should be a trained movement, something you don’t have to think about, and something that should make you feel lighter on your feet. The harder your arms and shoulders have to work, the more tension that develops. Weak upper body muscles also contribute to tension because they do not have the endurance to handle the running position for prolonged periods. Finally, forcing your shoulders back and chest up during a run causes excessive tension through the upper body. Good posture is an important part of running, but it should not come from forced positioning – again, it should be trained and come from a strong core. A video analysis by a trained running technique specialist should help you understand how to better utilize your upper body to make your run more efficient and eliminate unnecessary work by your muscles.