Headache after running: exertion headache

Headaches after running or exertion headache: Aparantly an interesting topic as it is the most read post on my Dutch blog. I found out it is not one of the blog translated so let me set this strainght today.
I wrote my first post on this topic in May 2007 when I forwarded a request from a trainer who wantend to learn from others experience on this topic. This today is my most read posting. In response to its popularity I added a second post.

In general you can bring back the cause of headache after running to three categories of causes.

1. Muscle tension: When running you virtually use all muscles of your body including those in the neck and shoulders. Some people pull up their shoulders or are tensed when they run for other reasons (f.e. stress at work). This tension will lead to pain and strain on the muscles. This pain can radiate into the head leading to headache. This strain can also lead to the build up lactic acid in the neck muscles (just as will happen with the build up in you leg muscles while running). This acid will dehydrate the brain(cells) causing tension on the meninges which casues the headache just like with an hangover. Other casues of pain (for example problems with the cervical vertebrae) can also lead to this kind headache. If you think it might be the strain of your neck muscles: try to relax while running, let your shoulders hang or do some relaxing exercises before of during the training.
2. Dehydration: When you run you loose water through perspiration. Of course you can compensate this for the large part by drinking during your exercise. You also loose electrolytes which are harder to replace. Both causes a disbalance of fluids in your brain and just like above this will cause a headache. Secondary: the loss of water can also result in a heat stroke / hyperthermia when it is no longer able to produce enough sweat to cool the body with perspiration. Here you can find advice on staying hydrated during running. And here the symptons and again some prevention tips of which the most important is, of course, drink!
3. Bloodvessels expanding en narrowing: When starting and exercise the boody widens the bloodvessels to enhance the transport of oxygen and nutriants to the working muscles. After the exercise the vessels narrow again. A good cooling down will slow down this process reducing the risk of a headache.
   "......a headache occurring after running or other similar exercise is more likely to be caused by the increased speed at which the blood is circulating..." [http://www.brainandspine.org.uk/]
   And if you already have a headache during the exercise and not just afterwards the sudden widening of vessels and increase of bloodflow might cause it so do a relaxed warming up so your body slowly can get used to the increased pace it has to addept to.

So I hope this helps as a start if you are looking for some answers on this topic. Otherwise just google around a bit more on exertion headache. It is always a good idea to consult an expert (doctor) preferable someone with understanding of running.

Train the brain while running

I like to read books on running. It is less tiring and jet you are busy with your sport. Just joking, nothing beats a good workout with training kilometers.
But I do like to understand how the 'mechanics' of running work. Something to doe with my background as a aerospace engineer?

On Complete Running Network a review of the book "Brain Training For Runners". First I thought it had something to do with a Nintendo game for on the road but it is something else.

From the review I learn it has to do with training the mind, focussing on the mental aspect of running. Training is not meant to strengthen your body but to strengthen your mind so that te body will follow. The review is positive but some of the reviews on amazon are more critical.
The reviews made me curious enough to read a view paragraphs on Amazon (It's a 'look inside' title ) and I might decide to order it for further reading.

Sprint

Running in Business and in a vest

For those who make serious business of building their network I hardly have to mention the existence of LinkedIn. One of the groups on LinkedIn is Running in Business.
In one of the recent discussions someone poses the question how he can work on his strength during the winter season. Some reactions point him towards the gym or spinning. Some reactions (including mine) are along the line of enjoying running by being outside which is very well possible in North West Europe in winter. Besides during this season there are many crosses that also help building strength.
One reaction I find worth mentioning here in more detail. It is about a weight vest! I never heard of it but according to a link to an article in Runnersworld it has been around for 15 years.
The idea is that you train a certain period with a vest of around 10% of your own weight. During this period you won't experience any progress. Afterwards you still need a few weeks for the effect to kick in so its use takes some careful planning before a race. Click here for the article .

Running or watching TV?

And again deaths with marathons hit the headlines. Both inAthens and New York (2).

To counter this kind of news Runnersworld America posted this fictional news item a while ago:

A Mississippi man died yesterday while not running in a local marathon.
Les Actiff, 43, of Jackson, Miss., collapsed while watching television in his Hattiesburg home. Attempts to revive him failed, and paramedics pronounced him dead at the scene.
He was still clutching a bucket of fried chicken.
Like 25% of the U.S. population, Actiff was obese. Federal statistics show that nearly a third of U.S. adults 20 years and older are obese; about two-thirds are overweight. Actiff had been a non-runner for more than 20 years, according to his family and friends.
Family members were stunned.
"I don't get it," said his wife, Bess. "He didn't run all his life. He was always so inactive. And now, this. You just never know, I guess."
"At least he died doing what he loved," she added. "Not running."
Spectators gathered outside Actiff's home were similarly shocked.
"I'll never not run," said one woman. "It's too dangerous."
A large man on a scooter, out walking his dog, was more fatalistic: "If you can avoid doing a single positive thing for your health your whole life, just sit around like a lump and eat poorly and then still drop dead... Well, I just don't know. I guess when it's your time, it's your time."
Actiff appears to have died from atherosclerotic heart disease, according to Lamar County Coroner Paul Caste.
A memorial service is planned for Saturday, at the Pizza Hut off of I-59.

And to add something to reflect upon for the Dutch readers / situation. Recent research has shown that 60% of the Dutch live rather unhealthy. So maybe we should take 30.000 people out of this 60% together a whole day long an give the moderate excercise. Lets see how they will do. I don't think you'll find regular runners among this 60%.
Further illustration: in the NL every year 45.000 people die of heartattacks or other cardiac related disseases. The totals a 125 each day! I wonder what these figures will be for the states. Now wonder the with well over 30.000 runners you have someone collapsing every now and then....
Combine this with research that has shown that fat around the belly (in Dutch) is very dangerous and the fact that running is one of the best fatburners and you wonder why not everybody turns off the telly and gets out at least 3 times a week for 45 minutes of running...

Added om 17/11: 21 year old in half marathon...

Track 'n Trace: iPhone and MapMyRun

If you consider to carry your iPhone with you will running, you might consider to download the MapMyRun applet. Besides carrying your iPhone to listen to music (or maybe even your have downloaded dedicated training podcasts) it will automatically add your route to your MapMyRun profile and training log...Now that is a nice combi! I can not speka from experience. As your migt recollect form previous posts I seldom carry an MP3 player while running and limit myself to the use of a simple Polar just registering my heartrate and speed. But for the tech addicts among the runners...it is worthwhile to check it out.

Running skirts

Apparantly popular in de US woth runners of the female kind: Skirts as running gear. I have never seen them myselves her in the Netherlands but maybe it is because I do not take part in Ladies Runs.
This video highlights the usefulness of this new running atire..