Why do you have a headache after running?
There are many reasons for headaches after running:
Lack of exercise
Some people usually don't exercise at all, their cardiopulmonary function is weak, and their activities are small. Such a sudden and intense running exercise will make the body organs unable to adapt, resulting in headaches and other uncomfortable symptoms.
Excessive exercise
In the process of running, most of the blood supply of the body is provided to the exercise muscles. If the running amount is too large, it will easily lead to insufficient blood supply to the brain, which will lead to brain hypoxia and headache.
Insufficient energy in the body
If you run in a hungry, overheated and supercooled environment, your body consumes a lot of energy, but your body can't supply it in time, which will lead to a sharp drop in blood sugar content. When your brain lacks enough blood sugar, it is easy to cause headaches.
Dizziness and headache caused by hypoglycemia
Hypoglycemia often causes dizziness and headache. Many friends show normal blood sugar and glycated protein during physical examination, but after running for a long time, they will feel cold and sweat even if the weather is not cold. Then you need to add sugar Eat something that contains sugar, protein and fat one or two hours before running, drink some water and drinks, run to the Gensnickers, or eat a caterpillar bread and a bottle of Gatorade. If you feel hungry during exercise, you can also drink some milk to supplement your physical strength.
For friends with hypoglycemia, jogging is recommended. Scientific research has proved that jogging consumes fat and running fast consumes sugar. If hypoglycemia still runs fast, it is easy to have symptoms of dizziness and vomiting.
Headache caused by dehydration
Dehydration is also one of the causes of headache. The cause of headache is not only related to electrolyte imbalance, but also related to water loss in the body. The solution is the same as the second one, but even if you can ensure enough water in one day, you should pay attention to eating more fruits and vegetables.
Incorrect running posture
In the process of running, if you don't master the landing posture of running, for example, your feet are too hard when landing, you follow the ground with your feet, or you run on a field with poor elasticity, it is easy to shake your head and cause headaches when running.
Caused by colds and diseases.
When you run, you will sweat a lot. If you don't change your sweaty clothes in time after running, you will catch a cold. When the cool wind blows, you will catch a cold and cause a headache.
Muscle contraction headache
There is also a common headache after running, which belongs to muscle contraction headache and is also a common "urban disease" of modern people. It often appears in some partners who don't usually exercise very much and suddenly move. This is usually a headache caused by poor muscle tension. Headache caused by muscle tension, especially above the neck.
The best solution is to do some effective muscle stretching exercises with the fitness instructor before running, especially paying attention to stretching the muscles of the neck, which can effectively relieve this headache.
Nervous headache
A common mistake made by junior runners is to stop immediately after running, sit down and lie down, and so on. This will lead to a faster heartbeat and faster blood flow, which will squeeze the blood vessels in the brain and oppress the nerves and headaches. So, after running, you must continue to relax and keep walking. It is a good choice to take a walk and then do dynamic stretching exercise.
Headache caused by electrolyte imbalance
Another common reason is excessive sweating and serious water loss after running, which leads to the imbalance of body electrolytes. This situation is most likely to occur in long-distance running and running in hot weather.
Many junior runners will start drinking a lot of water in this situation, but with the increase of body temperature after running, repeated drinking a lot of water will cause brain cell edema, which will cause dizziness and headache.
At the same time, because the body loses a lot of water after running, the salt concentration in the blood increases, and excessive drinking water will also increase the burden on blood vessels and affect the cardiovascular and cerebrovascular functions.
Therefore, the best way is to replenish the electrolyte lost in the body in time, drink some sports drinks before or during running, and drink light salt water when you are very thirsty after running. Drinking a small amount many times can effectively relieve or even avoid headaches.
Headache caused by sunlight
In addition, dizziness can also cause headaches. Therefore, it is best to wear sunglasses for outdoor running, or wear a hat with a large brim and good shading.
Suffer from a disease.
People suffering from neurasthenia, anemia, migraine, chronic rhinitis, chronic otitis media and other diseases. , are prone to headaches, and it is easier to strengthen the discomfort of headaches after strenuous running.
What should I do if I have a headache after running
Causes and symptoms:
Headaches during and after running are mostly caused by dehydration, muscle fatigue and hyponatremia; Sometimes it's because the body lacks oxygen. Because after strenuous exercise, oxygen will not spread to the whole body, thus reducing the oxygen concentration in the blood and causing hypoxia. The reasons for hypoxia are mostly related to the high intensity of practice or the inconsistency with physical fitness. It is suggested to re-plan the training menu.
How to improve:
Generally speaking, the headache caused by dehydration is due to poor blood circulation caused by insufficient water in the body, which can be improved by supplementing water. The headache of muscle fatigue is due to hypoglycemia, which can be improved by eating candy or drinking sports drinks. As for the headache caused by hyponatremia, you can eat some salt and sugar. Finally, if you have hypoxic headache, it is recommended to lie down and take a deep breath and have a good rest.
How to prevent headaches after running?
Eat properly before running to prevent hypoglycemia.
Because running is strenuous exercise, you can't eat too much. You can eat a banana or a steamed bun.
The intensity of running should be controlled.
According to your own physical strength, gradually increase the amount of exercise, do not suddenly increase the intensity of running.
Warm up before and after running and organize activities.
Warm-up can help the body adapt to the running state more quickly, while completing activities can help relax the muscles of the body.
Use the correct running posture
In the process of running, if you don't master the landing posture of running, for example, your feet are too hard when landing, you follow the ground with your feet, or you run on a field with poor elasticity, it is easy to shake your head and cause headaches when running. Therefore, you should use the correct running posture when running.