Headache after training: What causes it and how to prevent it?

Post-workout headaches can have many causes , but there are ways to minimize or avoid them altogether. Let's take a look at why they happen and what you can do about them. For many athletes, post-workout headaches are an unpleasant companion that can significantly affect their performance and recovery.

Headache after running: Causes and solutions

Headaches after running are a common occurrence , especially for beginner runners or those who train at high intensity . There are several reasons why this discomfort occurs:

1. Dehydration

One of the most common factors is insufficient fluid intake during training. During intense exercise, the body loses fluids through sweating , which can lead to dehydration and subsequent headaches. For runners, it is important to drink not only during training, but also before and after it , to minimize the risk of developing this problem. To replenish fluids, we recommend hyve Hydration pro, which, in addition to hydration, provides the body with necessary electrolytes. ¹

Source: hyve

2. Low blood sugar

Another common cause is hypoglycemia , a condition characterized by low blood sugar levels that can lead to fatigue and headaches , aka low blood sugar. If a runner trains on an empty stomach or doesn't replenish their energy after a long run, they may experience weakness , which is often manifested by headaches . The solution is to eat a balanced amount of carbohydrates before and after running. ¹

3. Muscle tension and poor technique

Tension in the neck and shoulder muscles caused by poor running technique can lead to increased pressure in the cervical spine and subsequent headaches . Runners should pay attention to proper posture and relaxed shoulders while running. ²

4. Insufficient ventilation and weather exposure

Running in poorly ventilated areas or in extreme temperatures (hot or cold) can cause headaches. Hot weather increases the risk of dehydration , while cold weather can lead to constriction of blood vessels in the head and face. ²

5. Post-exertional headache

This is called an exercise headache, which can be caused by increased blood pressure during intense physical activity. This type of pain is often throbbing and localized on both sides of the head. If it occurs regularly, it is advisable to consult a doctor about the problem. ^1,3

Prevention and treatment

How to prevent headaches?

• Hydration : Make sure you drink enough fluids before, during and after your run. The ideal choice is plain water or isotonic drinks , such as hyve Hydration pro, which help replenish electrolytes and speed up recovery. ¹

• Diet: Eat a balanced diet with enough carbohydrates , protein and fat . A light meal containing complex carbohydrates is recommended before the run. ^1,4

• Technique : Proper running technique and regular stretching can reduce muscle tension. Strengthening the core muscles, which support stability while running, is also helpful.

• Cramp Prevention : Cramps can be a common cause of discomfort during sports, especially during long runs, bike races, or intense workouts. If you are prone to cramps or feel like you are running out of energy , take hyve Salt Caps – special capsules that will provide your body with the necessary electrolytes , keep you balanced, and help prevent cramps and exhaustion .

• Supplements: To support muscle recovery and prevent muscle strain, consider including hyve creatine monohydrate. Creatine helps maintain energy during intense workouts and improves muscle performance .

• Environment: Train in well -ventilated areas or choose a suitable time of day to run outdoors when temperatures are not extreme. ^2,3

How to deal with acute headache after sports?

If pain occurs, it is important to:

• Rest: Stop training and rest in a quiet environment.

• Fluids: Immediately replenish fluids and have a light snack if necessary.

• Medications: In case of severe pain, you can use analgesics such as ibuprofen, but always with caution and after consulting a doctor. ^1,4

When to see a doctor?

If your headache after running is frequent, very intense , or accompanied by other symptoms (such as dizziness, nausea, or blurred vision), you should see a doctor. It is recommended that you have your blood pressure checked , have an MRI, or see a neurologist to check for structural or vascular causes. These symptoms may indicate a more serious problem, such as migraines or high blood pressure. ^1,4

Resources

1. Urban, J., & Procházková, L. (2021). Physiology of sport: Principles and applications for endurance sports. Brno: Masaryk University, pp. 134–145.

2. Klimešová, M. (2020). The Immune System and Its Influence on Athlete Performance. Prague: Karolinum, pp. 56–70.

3. Williams, M. H. (2019). Nutrition for Health, Fitness & Sport. New York: McGraw-Hill, p. 221–230.

4. Noakes, TD (2012). Waterlogged: The Serious Problem of Overhydration in Endurance Sports. Champaign: Human Kinetics, pp. 78–95.