How to Prevent Headaches After Running

Headaches during or after running are fairly common, especially when running in hot weather. Many runners experience post-run headaches for various reasons. Here’s expert advice on how to prevent headaches after running so you can enjoy your post-run recovery without discomfort.

1. Hydration is Key

One of the most common causes of headaches after running is dehydration. When you run, your body loses water through sweat, and without proper hydration, this can lead to a headache. Dehydration reduces the blood flow to your brain, causing discomfort.

Prevention Tips:

• Drink plenty of water before, during, and after your run. Aim to hydrate throughout the day, not just around your workout time.
• A basic rule of thumb is to drink 4-6 ounces every 20 minutes during your run. But use your thirst as your guide – if you’re feeling thirsty, you should drink.
• If you’re running for extended periods (more than 90 minutes) or in hot weather, consider a sports drink with electrolytes to replace the salts and minerals lost through sweat.
• Avoid drinking only caffeinated beverages like coffee, as they can further dehydrate you.

2. Reduce Exposure to Sunlight

Bright sunlight can be a headache trigger for some people, especially if you’re sensitive to it or it causes you to squint a lot. Here’s what you can do to help prevent headaches – and protect your skin and eyes at the same time:

• Wear a running visor or running hat with a brim and running sunglasses when running during the day to protect your eyes from sunlight and reduce glare.
• Try to run in the shade whenever possible.

3. Check Your Posture and Form

Sometimes, the way you run can contribute to headaches. Poor posture or improper running form can cause tension in the neck and upper back, leading to tension headaches. Additionally, clenching your jaw or shoulders can contribute to the problem.

Prevention Tips:

• Focus on maintaining an upright posture while running, keeping your shoulders relaxed and your head aligned with your spine.
• Avoid tense jaw clenching, and make a conscious effort to keep your hands relaxed.
• Regularly check your running form to ensure it isn’t contributing to muscle tension.

4. Avoid Exercise Headaches

Do you get throbbing headaches on both sides of your head during or after your runs? They may be exercise headaches. Exercise headaches occur more frequently when running in hot weather or at high altitudes, and are more common among runners with a personal or family history of migraines.

The exact cause of exercise headaches is unknown, but they are usually harmless and can be treated with medication. You may be able to prevent them if you avoid running during the hottest part of the day (which is a good idea to prevent heat-related illnesses, too) and make sure you’re properly hydrating.

If over-the-counter pain medications don’t relieve your symptoms, talk to a health care professional. While most exercise headaches are benign, rarely exercise headaches may be a sign of a serious underlying medical problem.

5. Cool Down and Stretch

Cooling down after your run allows your heart rate and breathing to return to normal gradually, preventing a sudden drop in blood pressure that can trigger headaches.

Some runners find relief from post-run headaches by doing post-run stretching of their arms, shoulders, and neck.

A cool-down should include gentle exercises like walking or jogging at a slower pace, followed by static stretches that focus on the muscles used during your run.

6. Fuel Your Body Properly

Running on an empty stomach or not consuming enough nutrients can also trigger headaches. Low blood sugar levels and an insufficient intake of energy can cause your body to respond with discomfort.

Prevention Tips:

• Eat a balanced meal or substantial snack about 60 to 90 minutes before your run. Choose a mix of carbohydrates, protein, and healthy fats.
• For a quick boost, grab a banana, an energy bar, or a piece of toast with peanut butter before hitting the pavement.
• Make sure to refuel after your run with a post-workout meal that includes protein and carbohydrates to replenish your energy stores.

7. Avoid Overexertion

Pushing yourself too hard can sometimes cause post-run headaches. Overexertion, especially in hot or humid conditions, can trigger headaches due to an increase in blood pressure, dehydration, or muscle strain.

Prevention Tips:

• Gradually increase your running intensity and distance over time to avoid overexertion.
• If you’re running in hot conditions, reduce the intensity and take frequent breaks to cool down.
• Avoid running during the hottest parts of the day to minimize heat-related stress.

8. Consider Environmental Factors

Headaches after running may sometimes be linked to environmental factors such as air pollution or allergens. Running in poor air quality can trigger a headache, especially if you are sensitive to those conditions.

Prevention Tips:

• Avoid running in areas with high air pollution or heavy traffic to reduce your exposure to harmful fumes.
• Consider running in the early morning or evening when air quality is generally better.

9. Get Enough Rest

Lack of rest or insufficient sleep can lead to headaches, especially after a physically demanding activity like running. Your body needs time to recover from exertion, and sleep is crucial for that process.

Prevention Tips:

• Make sure you are getting adequate sleep every night, especially the night before a run. Most adults need between 7-9 hours of sleep.
• If you’re feeling overly fatigued or experiencing persistent headaches, take a day off from running to allow your body to fully recover.

10. Pay Attention to Your Gear

Sometimes, the type of shoes or gear you use while running can play a role in post-run headaches. Tight headbands, poorly fitted shoes, or improper foot support can contribute to discomfort after your run.

Prevention Tips:

• Make sure your running shoes are well-fitted and offer the necessary support for your feet. Consider getting fitted at a specialty running store.
• Choose comfortable and breathable clothing that doesn’t constrict blood flow.
• Opt for lightweight, comfortable hats or visors to protect your face from the sun without causing tension on your head.

11. Consult with a Professional

If you find that your headaches persist despite making changes to your running routine, it may be time to consult a healthcare professional. There may be underlying issues like tension in your neck, posture imbalances, or even migraines that need to be addressed.

Prevention Tips:

• Visit a physical therapist or chiropractor if you suspect posture or muscle imbalances are contributing to your headaches.
• If you experience frequent or severe headaches, a doctor may recommend further tests to rule out medical conditions like migraines or other health concerns.

More Running Advice

• How to Prevent Burning Feet
• What Do I Feel So Tired After Long Runs?
• How to Avoid Heavy Legs While Running

Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.