Fighting Migraines

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The pain begins slowly, a gentle hammering from a distance that builds up to a pounding inside my head. Rather than isolating itself in one spot it feels like my brain is bouncing around my skull, searching for an exit and causing an immense amount of pain. The throbbing continues, circulating through my nerves and creating the nauseas feeling in my throat. After a while it subsides, painkillers won’t be necessary, and then it hits again without hesitation as strong as before and I’m forced to reach for a couple of Nurofen Avance.

Running induced migraines can be quite common among runners, especially those who run in hot conditions. Living in a very warm climate and running in peak temperatures can lead to migraines as quickly as an hour after a run to suffering a migraine the following day with migraines lasting anywhere from 5 minutes to two days.


As a runner, I’ve found I suffer from post run migraines several times a year. Mostly it’s after a long run in the heat and humidity. Now that the temperature is dropping and here in Australia winter is approaching it’s getting easier to run on the beach in the middle of the day but still not recommended for migraine sufferers. An early morning run, before the sun reaches its peak, seems fine, so is the late afternoon when the sun is setting and most beach goers are packing in their towels and umbrellas and going home.

Generally, the migraines come after a long run at the weekend. These runs are usually middle of the day types and in the heat. Temperatures usually average between 25-30 degrees Celsius, though feels much more after thirty or so minutes of running. Yesterday, I felt great on the run, although my hydration was definitely inadequate. For runs that last an hour or so having a small bottle of water or sports drink is highly recommended to prevent dehydration and to avoid those nasty post run migraines.

There are a number of reasons for post run migraines;
* dehydration – make sure that you hydrate before and after a run, and if you’re planning on running for more than an hour take a small electrolyte drink with you. If you don’t like sports drinks you can fill up a bottle of water, add half a lemon, a tablespoon of honey and a pinch of salt for an al a natural sports drink for your run

* overhydration – yep, some people just drink too much. Although overhydration is not as common as dehydration it does happen. It’s common to hear ‘you should be drinking x amount per hour/kg of body weight/etc’, and while that’s not bad advice, you should always be listening to your body. Forcing yourself to drink too much can have adverse effects on your health that are much worse than migraines

* inadequate salt & sugar levels – both salt and sugar are required in your diet and while most of us get more than enough salt and sugar in our diets, runners can find these levels getting depleted through training and racing. Glucose gets used up by the brain and after a run and low levels can lead to headaches. During a run your salt levels can be depleted through hydration and sweat. Drinking only water can dilute the salt levels even more, so next time you’re going for a long run try to have an electrolyte drink on hand

* over exercising – if you’ve been running too much over the past few days, or just doing too many workouts in different disciplines you increase your risk of developing a migraine post run. Don’t go hard everyday especially if your body and mind aren’t used to it, having a rest day is what your body may need.

When you’re suffering from a migraine, find a quiet and dark spot and have a lie down. Get a cool, wet towel and place on your head and if need be take a painkiller that you’re familiar with. Try to relax your mind and if possible have a sleep. Remember it’s important to act immediately, you don’t want the migraine to get worse and be harder to manage.

If your migraines persist you should consult your doctor. In most cases the migraines are going to be caused by one or more of the above factors but if you think that something more serious is the cause then make sure you get your doc to run the appropriate tests and gives you the all clear. It will also help if you’re doctor is not a hamburger eating, with his gut spilling out of his pants kind of guy who might just tell you to stop running as it’s not good for you. Yep, seen a few of those in my day, or those that say ‘You’re a runner? Really? You should be careful running is not good for your joints.’  I wonder how much physical education they did during their years of medicine? Ok, so I’m half kidding, but seriously you want a doctor who’s going to understand your love of running and the symptoms that can arise from your healthy and sometimes nutty passion, while at the same time know that anything is possible and getting an MRI scan or blood test to rule something more serious out than to be sorry later on can be a good idea.

Disclaimer:
Please be aware that the above comments and advice, or any other comments and advice on this blog are of personal nature and from my own experiences or research. The advice provided is of general nature and you should always consult a health professional if you are experiencing any health issues.