Exertion headaches and getting in shape

jelleigh

Hello,

I've recently started training for a 5K for next month and I'm noticing that I'm feeling pretty tired after my 'runs' (really they are slow jog/walk cycles) to the point that I've had a nap the last two times. And then I end up with a low grade headache for the rest of the day, which my research indicates is likely an exertion headache? (i'm drinking lots of water so its not dehydration). My question is, as one gets into better shape, do you stop getting exertion headaches? Or do seasoned runners get these too? Is there something I can do to avoid them?

DancingMoosie

How quickly are you progressing? I used to need a nap on my run days or when I first started swimming, but not anymore. It might be that your body just isn't used to the activity yet and you need to progress more slowly, speed or length needs to decrease, or you just need an extra rest. Ibuprofen and perhaps electrolytes could help.

tinkerbellang83

Try a salty snack after your run to replenish your electrolytes, might just be sweating out all your salts.

jelleigh

Ok good advice all. I will have to check with my dr since i'm on this low cholesterol/low salt diet. But i was wondering if it could be an electrolyte thing.

NovusDies

In addition to the other responses...

Are you fasted when you are doing your training? I have found I get exertion headaches after my fasted calorie burn exceeds a certain amount.

lorrpb

Follow a structured program like C25k to build up at an appropriate pace.

jelleigh

lorrpb wrote: »

Follow a structured program like C25k to build up at an appropriate pace.

This is actually the program that i'm doing! I'm on week 3.

cwolfman13

Were you doing anything before you started doing C25K? I tried that program initially and found it not to truly be couch to 5K...I hadn't done much of any physical activity for years and had to go back and start with walking and building that up before I took on C25K again. By the time I did C25K again, I was walking 3-5 miles 6-7 days per week.

I don't run anymore, but I'm an avid cycling enthusiast...unfortunately, I was injured for about 5.5 months and while not completely at square one, I'm finding I definitely have to start back easier than I would like or have in my head...I've only been back on the bike for about 2 weeks now.

jelleigh

cwolfman13 wrote: »

Were you doing anything before you started doing C25K? I tried that program initially and found it not to truly be couch to 5K...I hadn't done much of any physical activity for years and had to go back and start with walking and building that up before I took on C25K again. By the time I did C25K again, I was walking 3-5 miles 6-7 days per week.

I don't run anymore, but I'm an avid cycling enthusiast...unfortunately, I was injured for about 5.5 months and while not completely at square one, I'm finding I definitely have to start back easier than I would like or have in my head...I've only been back on the bike for about 2 weeks now.

This past spring/summer I was doing 21Day Fix pretty much back to back. And walking about 5 or 10K twice a week. Then I took probably about 1.5 months off and am trying to get going again. But I've never been a runner. I tried C25K years ago (when I was much lighter I might add) and I did find that I built up stamina quickly enough but i found week 5 killer and never really quite got past it. lol. So hopefully this time will be different because either way I'm doing this 5K run in November, although it might mean that I walk a fair amount of it.