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

A headache after training can have many causes, but there are ways to minimise it or avoid it altogether. Let's take a look together at why it happens and what you can do about it. For many athletes a post-training headache is an unpleasant companion that can significantly affect both their performance and their recovery.

Headache after running: causes and solutions

A headache after running is a common phenomenon especially in beginner runners or those who train at high intensity. There are several reasons why this unpleasant problem occurs:

1. Dehydration

One of the most common factors is an inadequate intake of fluids during training. During intense movement the body loses fluids through sweating, which can lead to dehydration and a subsequent headache. For runners it is important to drink not only during training, but also before and after it, to minimise the risk of this problem developing.To replace fluids we recommend hyve Advanced Recovery Pro, which besides hydration supplies the body with the electrolytes it needs.¹

Source: hyve

2. Low blood sugar

Another common cause is hypoglycaemia, a state characterised by low blood sugar, which can lead to fatigue and headaches – in other words, low blood sugar. If a runner trains on an empty stomach or does not restore their energy after a longer run, they may feel weak, which often shows up precisely as a headache. The solution is a balanced intake of carbohydrates before and after running.¹

3. Muscle tension and poor technique

Tension in the neck and shoulder muscles, caused by incorrect running technique, can lead to increased pressure in the cervical spine area and subsequently to headaches. Runners should pay attention to good posture and relaxed shoulders while running.²

4. Poor ventilation and exposure to the weather

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

5. Post-exertional headache

This is the so-called headache after physical exertion, which may be caused by increased blood pressure during intense physical activity. This type of pain is often throbbing and located on both sides of the head. If it appears regularly, it is a good idea to discuss the problem with a doctor.^1,3

Prevention and treatment

How to prevent headaches

• Hydration: Make sure you have a sufficient fluid intake before, during and after running. The ideal choice is plain water or isotonic drinks such as hyve Advanced Recovery Pro, which helps replace electrolytes and speeds up recovery.¹

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

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

• Cramp prevention: Cramps can be a common reason for discomfort in sport, especially during a longer run, a cycling race or intense training. If you are prone to cramps or feel that you are running out of energy, take hyve Salt Caps – special capsules that supply the body with the electrolytes it needs, keep you in balance and help you prevent cramps and exhaustion.

• Food supplements: To support muscle recovery and prevent muscle tension, consider adding hyve creatine monohydrate. Creatine helps maintain energy during intense training sessions and improves muscle performance.

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

How to deal with an acute headache after sport

If the pain does appear, it is important to:

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

• Fluids: Replace fluids straight away and possibly have a light snack.

• Medication: In the case of severe pain you can reach for painkillers such as ibuprofen, but always with care and after consulting a doctor.^1,4

When to see a doctor

If the headache after running is frequent, very intense, or accompanied by other symptoms (dizziness, nausea or blurred vision, for example), you need to see a doctor. It is recommended to undergo, for example, blood pressure measurement, an MRI scan of the brain or an examination by a neurologist, who may uncover any structural or vascular causes of the problem. These symptoms can signal a more serious problem, such as migraine or high blood pressure.^1,4

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References

1. Urban, J., & Procházková, L. (2021). Fyziologie sportu: Zásady a aplikace provytrvalostní sporty. Brno: Masarykova univerzita, str. 134–145.

2. Klimešová, M. (2020). Imunitní systém a jeho vliv na výkonnost sportovců. Praha:Karolinum, str. 56–70.

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

4. Noakes, T. D. (2012). Waterlogged: The Serious Problem of Overhydration inEndurance Sports. Champaign: Human Kinetics, str. 78–95.