Health is everyone's cherished dream. This is why more and more people are starting to run. Fresh air, feeling of flight, feeling of energy. Jogging gives all this. And how unpleasant it is if the positive result is canceled out by an ordinary headache after exercise. What to do? Tolerate or continue training?

Causes of headaches after running

Headaches can occur not only after exercise, but also during it. There are the following reasons for this:

1. Any physical activity involves working not only the muscles of the legs, but also the neck.
In the presence of osteochondrosis, headaches are especially possible with excessive stress. In this case, a spasm of the neck muscles may appear and, as a result, aching pain that radiates to the back of the head. There is an inability to tilt or turn the head, and neck mobility is significantly reduced.
2. With excessive formation of calcium salts, compression of the vertebral arteries may occur.
Moreover, in the normal state, the blood flow is strong enough to provide the brain with the necessary amount of oxygen and useful substances. An increased load entails an increased need for all this. The heart pumps blood more intensively. However, salt deposits do not allow this to be done fully; the vessels are forced to expand and put pressure on the nerve endings. There is pain that is bursting, pressing or pulsating in nature. To all this, darkening of the eyes, dizziness, and ringing in the ears may also occur.
3. Any physical activity involves a natural increase in blood pressure.
In ordinary life, vessels, as a rule, manage to adapt to this. However, if the pressure is already higher than normal, the vessels receive excessive stress, which is the cause of pain in the back of the head. In this case, nosebleeds may occur and a hypertensive crisis may occur.
4. With atherosclerosis, arteries lose their elasticity and do not narrow or expand quickly enough.
Increased or weakened blood flow can cause pain in the back of the head and forehead. A feeling of heaviness appears. A person cannot fall asleep for a long time and wakes up at night.
5. Diseases such as frontal sinusitis, sinusitis and others are associated with inflammation of the frontal sinuses and the appearance of purulent fluid in them.
During jumping and bending, not only pain in the forehead and nose can occur, but also dizziness. Unpleasant sensations are also possible after exercise.
6. With increased intracranial pressure, the head hurts very often after jogging.
A feeling of pressure in the crown or forehead may indicate congestion of the cerebrospinal fluid. This condition sometimes occurs after inflammation of the meninges or traumatic brain injury. Congenital tone of blood vessels may also be observed.
7. Ear diseases will make any workout extremely unpleasant.
The pain radiates to the throat, crown, and back of the head. Sometimes the ears may become blocked.
Vegetative-vascular dystonia can manifest itself as unpleasant sensations if during training the head is below chest level.
8. And although this situation is unlikely during running, it can happen. The throbbing pain intensifies over time. Along with dizziness, ringing in the ears, congestion, and unsteadiness of gait appear.
9. A common headache may occur once or be infrequent.
This indicates an ordinary overvoltage.

What to do if you have a headache after running

If there are no illnesses, and your head still hurts after training, you need to stop and catch your breath. It would be a good idea to measure your blood pressure. A relaxing bath will help remove excess lactic acid and relieve vasospasm. It will have a special healing effect if you add no more than ten drops of some essential oil, sea salt or a soothing herbal decoction to the water. A massage, which should not be too strong, will significantly reduce pain and help you relax.

Shower massage and needle applicators have a good effect. In the absence of allergies or liver diseases, you can take a decoction of St. John's wort. But you can’t drink regular tea after running. It is best to replace it with a decoction of peppermint, which will help cope with any pain. It is likely that the headache, especially during the first classes, will go away after some time. This is how the body adapts to unusual stress. In such cases, you can use conventional medications with an analgesic effect. If the pain bothers you for a long time or appears too often in a normal state of health, then this can be considered a strong argument for consulting a doctor and at least temporarily stopping jogging.

If you have a headache after training, you should be wary. The reasons that can cause pain are different, but with timely diagnosis, the problem can be eliminated at the inception stage. What to do if you have a headache after exercise? What recommendations can you follow? Answers to these and more questions can be found below.

Many people want to feel good throughout their lives, but not everyone engages in basic physical education. For the same reason, people start visiting gyms, running in the mornings and on the track. Basic push-ups will bring invaluable benefits to the body.

You can also get headaches during exercise. The reasons that can cause pain after physical activity can vary, so you need to learn how to relieve them.

There are separate reasons that can cause pain after physical activity.

During any physical activity, the typical mode of operation of individual muscle groups is disrupted. When running, the neck muscles, which are at rest most of the time, begin to activate. If a patient is diagnosed with osteochondrosis, in the cervical region in particular, then the nature of the pain may change when running. Ongoing spasm of the neck muscles can limit mobility after physical activity.

There is a possibility that calcium salts may compress individual vertebral arteries. In most cases, they are in a calm state, and the stable blood flow is enough to meet the body’s needs. While jogging, the load on the body increases, and the body's need for rapid blood pumping increases. The heart is simply forced to speed up its work. Soon, blood pressure on the walls of blood vessels and nerve endings increases noticeably. As a result, after physical activity, the patient begins to feel a pressing and sometimes throbbing headache. It may also be accompanied by dizziness, fainting and darkening of the eyes.

During training, blood pressure increases, and this process is considered quite normal. Under normal conditions, blood vessels are able to quickly adapt to changes in blood flow. But if the pressure is already elevated, then the blood vessels begin to overload. In this case, after physical activity, pressing pain in the occipital region may begin. Some patients may experience nosebleeds and hypertensive crisis, the first signs of which are vomiting and nausea.

The presence of atherosclerosis of cerebral vessels. This disease affects the elasticity of blood vessels and their ability to expand and contract. After training, a natural process may occur that will cause a dull headache in the frontal and occipital region. In some cases, these symptoms can make it difficult to sleep and disturb you at night.

An inflammatory process in the frontal sinuses can cause headaches after exercise. Diseases of an inflammatory nature include: sinusitis, sinusitis, rhinitis, etc. Headaches can only intensify when bending over or jumping sharply.

Diseases associated with the middle and inner ear. For example, otitis media or labyrinthitis can turn training into torture. The nature of the pain is shooting and aching, the pain syndrome spreads over one half of the head and can radiate to the parietal or occipital region.

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Increased intracranial pressure. If such a problem is detected, headache after physical pain is obvious. A feeling of internal fullness may indicate stagnation of cerebrospinal fluid. These problems can be either congenital or acquired. Congenital - individual characteristics of the tone of blood vessels, acquired - the result of previous traumatic brain injuries or diseases that could lead to serious complications.

Disturbances in the functioning of the central and autonomic nervous system. Vegetovascular dystonia is a disease that has ruined the lives of many people. After a run or any sudden movement that requires a change in the position of the head, headaches may intensify and over time change their character to throbbing. At such moments, the patient is poorly aware of what is happening and can often faint.

If you have a headache after running, and this condition rarely recurs, then you don’t have to worry. It may indicate the presence of an overload.

If after physical activity or sprinting the patient experiences headaches, you need to stop your activity and catch your breath.

If possible, it is advisable to measure blood pressure.

When running on the street or track, you don’t have to try to set records or run a marathon. It is better to give yourself such physical activity when your blood pressure has completely returned to normal. It is necessary to avoid such speeds that may cause overexertion. It is better to introduce quiet cardio sessions in the form of jogging. In this case, after training, pain will not be observed.

It also happens that your neck hurts after running. In this case, you can take a warm and relaxing bath. You can first add a herbal extract to the water, which will help enhance the effect. You can brew several soothing herbs (valerian, citrus peels, etc.).

After training, you can practice massage with various essential oils. They will help relax the neck muscles, and gradually the pain in the head will be reduced. It is not recommended to massage the head itself after physical activity. A massage shower may be suitable, the stream of which will have a gentle effect on the sore area.

If there are no allergic reactions to various herbal preparations, you can take them orally. To begin with, you can take a few teaspoons of St. John's wort and add a small amount of hot water to them. Then leave for 20 minutes, strain the broth and take it after training.

There are options in which the headache may become more active in the first few weeks after the start of the training itself. Subsequently, the vessels begin to adapt and the pain syndrome stops. If headaches do not occur often and there are no specific health problems, then you can introduce mild painkillers. For example, paracetamol, analgin, citramon, etc. However, before starting to take medications, you should consult a doctor who, during the initial examination, will be able to determine the true cause.

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If the recommendations do not help, then it is better to contact a specialist. If osteochondrosis is detected, treatment must begin immediately. Doctors recommend the use of manual therapy techniques, which can act locally on various areas.

Before you start running, you need to understand that you are completely healthy. And only in this case begin active physical activity.

Health is the cherished dream of all people. Sporting events are very helpful in achieving this desire.

Jogging is gaining more and more fans. She's very helpful.

In addition to health, a person has a feeling of vigor and a good mood for the whole day.

It’s very bad when these positive properties are negated by one unpleasant moment - a headache.

Why do I get a headache after or during a run? The reasons can be very different.

Signs

Headache comes in different forms. This moment cannot simply be missed. The more information a person knows, the easier it is for him to identify the cause and solve the problem.

Pain can occur both during and after running. There are different durations.

Headaches after physical activity can last for several hours or even days.

The most common symptoms:

• Acute discomfort in the back of the head.
• Neck hurts.
• Pulsating sensations in the temporal lobe.

This discomfort prevents you from enjoying running. As a result, a person experiences such malaise that he is no longer happy with his healthy lifestyle.

The result is that the person stops running. Do I need to stop? What can be done about the problem?

You may need medical attention. The situation becomes especially serious when the pain begins to be accompanied by other symptoms:

• Numbness of arms and legs.
• Vomit.
• Nausea.
• Dizziness.
• Losing your bearings.

All these signs of unbearable pain after physical activity should not be ignored.

Specialist help is needed immediately.

It is possible that the cause was some pathology in the body. The sooner the doctor detects it, the sooner treatment will begin.

There are situations when a person does not even know that he has serious pathologies.

Running may trigger symptoms.

Causes

Why do I get a headache after exercise? There are enough factors that cause this condition.

This does not mean at all that you need to give up your favorite activity. But it is necessary to calculate the cause and begin to eliminate it immediately, so that this does not lead to a further negative condition.

Causes:

1. Hypertension. Running causes a rush of blood, which means your blood pressure rises. It is possible that arterial hypertension was previously asymptomatic before running.
2. Physical and emotional stress. In this case, headaches rarely occur.
3. External factors can also affect the occurrence of pain while running. These include: high air temperature outside, lack of oxygen, stuffiness.
4. Headache also occurs during dehydration.
5. Effect on blood vessels and their reaction. Jogging gets your heart pumping and blood flow increases. If there is vascular disease, then blood enters the brain at a slower pace. As a result, the head hurts.
6. Low blood sugar and electrolyte imbalances.
7. Muscle tension. Such overstrain in any muscle part causes spasm. Most often, headaches are caused by spasms of blood vessels. The problem may arise in people with vegetative-vascular dystonia.
8. After and during running, tension is felt not only in the legs, but also in the neck. You need to understand that osteochondrosis causes spasm of the neck muscles. From the neck there is a return to the back of the head. Discomfort occurs even when you want to tilt or turn your head.
9. Salt deposits. Running activates blood flow. When the body is oversaturated with calcium salts, blood cannot flow to the heart in the required quantity. Under pressure, blood vessels expand and affect nerve endings. Associated symptoms: ringing in the ears, dizziness, darkening of the eyes.
10. Atherosclerosis. With such a disease, the vessels lose their elasticity and do not have time to cope with the incoming blood.
11. Inflammation of the frontal sinuses and accumulation of purulent fluid.
12. Intracranial pressure.
13. Ear disease.

Headache after running. How to treat?

Under no circumstances should you tolerate discomfort. There are special recommendations that will help eliminate pain and establish a normal lifestyle.

Adviсe:

• Initially, you need to do a warm-up before running. If a person is used to jogging in the morning, then you can first do regular physical exercise. Warm-up will take no more than 15 minutes. At this point, the muscles will warm up and the heart rate will be stimulated. The vessels will also have time to prepare for active blood circulation. You need to warm up all parts of your body, not just your legs.
• Dehydration should not be allowed. The body must constantly receive fluid. You need to drink plain clean water before and after running. The liquid not only contains a normal water-salt balance, but also saturates the cells with oxygen. Everyone sets the amount they drink at their own discretion. Typically 0.5 to 1 liter is required.
• Breathing is a very important part when running. Headache can also occur for this reason. Only with proper breathing will a sufficient amount of oxygen enter the brain. Improper breathing increases blood pressure.
• To avoid electrolyte imbalances, after running or running, you need to eat foods rich in potassium, calcium, sodium and magnesium.
• To prevent a sharp drop in blood sugar in a person with such tendencies, glucose is needed. You can eat a piece of chocolate.
• It is necessary to accurately determine the factor that provokes such discomfort. If the problem is related to overstrain of the cervical muscles, then you will need to master special exercises. They will help you relax and restore the necessary flexibility.
• In isolated cases, you can resort to medications. Ibuprofen or No-shpa is chosen as a pain reliever.
• When the problem occurs daily, it is worth talking to your doctor about the possibility of physiotherapeutic procedures.

If nothing helps, and discomfort accompanies for a long time, then you need to be checked for pathologies.

Then it will be possible to eliminate the symptom only by eliminating the root cause.

How to cope with pain using traditional recipes?

A person who loves this lifestyle and sport should not deny himself such pleasure.

To get rid of a headache, sometimes just sleeping is enough. Healthy and adequate sleep copes with the problem.

Folk remedies for pain:

1. Tea with mint and lemon. It is not recommended to drink regular tea after a run, but you can drink mint tea. It has a positive effect on the body as a whole and eliminates the problem of headaches.
2. St. John's wort decoction. 1 tbsp. dry herbs are poured with boiling water and infused for half an hour. Before use, the decoction must be strained. Drink 100 ml before meals.
3. Lemon. It may seem strange to some, but this fruit helps remarkably with the disease. The recipe is quite simple. It is enough to cut 1 lemon into slices and apply to the place where discomfort is felt. Usually everything goes away within half an hour.
4. Coltsfoot. For 200 ml of boiling water you will need no more than 2 tbsp. dry grass. The broth should infuse for about an hour. Then it needs to be strained and consumed before meals 3 times a day. The quantity of one dose is 2-3 dessert spoons.
5. Bath with sea salt and a decoction of valerian roots. After such a procedure, the investment will not take long to arrive. A bath like this will help you relax after a run, eliminate lactic acid and remove excess toxins through the skin. The water temperature should be comfortable. At your discretion, it is recommended to add a small amount of essential oils.

Conclusion

Jogging is a very good pastime. It has a positive effect on a person’s condition both internally and externally.

An unpleasant illness in the form of a headache can ruin and ruin everything.

It occurs in both experienced runners and beginners in this area. There is a possibility that the body is simply adapting to a new way of life.

The first few workouts may be accompanied by pain, but then it should go away on its own.

If this does not happen, then you should reconsider your training regimen. Certain guidelines must be followed.

You also need to run correctly. Dehydration should not be allowed. A person actively begins to get rid of fluid through sweat and can only replenish the required supply by drinking a sufficient amount of fluid.

Extremely hot weather is not suitable for long runs.

It is necessary to immediately identify the factor that provokes the disease and eliminate it.

Useful video

Feeling healthy, slim, strong is not only useful, but also so pleasant! It is for this reason that one day we decide to start going to the gym, running in the park and on the track. Or even just do push-ups and do abs at home. But what an unpleasant surprise is a headache after physical activity. So what now? Should I give up taking care of my health or continue to move towards my goal through pain?

Why do I get a headache after working out?

You can get a headache not only after physical activity, but also during it. There are several reasons why this happens:

1) With any physical activity above the usual regime, many muscles of the body are involved in one way or another, including the muscles of the neck. If you have osteochondrosis, in particular of the cervical spine, then when lifting heavy weights, the maximum force load for you at the moment, a spasm of the neck muscles may occur. This means aching pain radiating to the back of the head, limited neck mobility, and the inability to turn or tilt the head.

2) It may well be that with osteochondrosis, calcium salts compress the vertebral arteries. Being in a calm state, the blood flow is sufficient to provide the brain with the necessary substances and oxygen. When under load, the muscles' need for oxygen and nutrition increases, the heart begins to pump blood faster and faster through the vessels, which are somehow forced to expand. And since this cannot be done due to salt deposits, the blood begins to burst the vessels and put pressure on the nerve endings embedded in their walls. The result is pain - pressing, bursting,... It is often accompanied by dizziness, darkness before the eyes, a feeling of stupor and ringing in the ears.

3) With any physical activity, blood pressure naturally rises. Normally, the vessels have time to adapt to changes. But if it is already elevated, the overload on the circulatory system provokes aching pressure. Possible nosebleeds. Sometimes training can even cause a hypertensive crisis, which causes nausea and vomiting.

4) This also applies to those who have cerebral atherosclerosis. The arteries become inelastic, unable to dilate or contract. An increase and, conversely, a decrease in the strength of blood flow causes a dull headache in the forehead and back of the head, often a disturbing feeling of heaviness and fullness. Sometimes such pains prevent you from falling asleep and wake you up at night.

5) Inflammation of the frontal sinuses, accumulation of secretions in the area of ​​the ethmoid bones, where the wings of the nose meet the cheeks, and associated acute or chronic diseases (sinusitis, frontal sinusitis) can also cause headaches during or after training. When bending over, jumping, the pain intensifies, pressing, aching sensations appear in the forehead, nose, cheeks, sometimes.

6) Diseases of the inner and middle ear (otitis media, labyrinthitis) can turn training into torture. Shooting, aching pain spreads over half the head, radiating to the crown, throat, and back of the head. Sometimes the ear becomes blocked and/or there is a knocking sound in it.

7) If you have increased intracranial pressure, then it is not surprising that you have a headache after running. A feeling of fullness in the forehead or crown of the head may be evidence of stagnation of cerebrospinal fluid. This can be either congenital features of vascular tone, or the consequences of previous traumatic brain injuries or diseases that lead to inflammation of the meninges (arachnoiditis, meningitis).

8) Disruption of the functioning of the autonomic and central nervous systems, or in other words, vegetative-vascular dystonia, also greatly spoils the lives of people suffering from it. When bending over and after any movements that require the head to be positioned below chest level, the pain, which is usually of a compressive nature, becomes increasingly stronger, reaching the point of throbbing. At such moments, a person does not perceive the surrounding reality very well and seems detached. He may feel dizzy, have ringing in his ears, feel stuffy in one and both ears, feel weak, and have an unsteady gait.

9) It’s completely common if the headache occurs one-time during heavy workload, or appears infrequently. This means that you are just overexerting yourself.

What to do and what not to do for headaches after exercise

If you feel a headache during training or intensive work in the garden, stop and catch your breath. If possible, measure your blood pressure.

When working out in the gym, do not rush to lift more weight. As for strength exercises, it is better not to do them if you have high blood pressure. And if you do, avoid those that force you to push hard and hold your breath. In this case, moderate cardio workouts like jogging or cycling are more suitable for you.

After training, to relieve vascular spasms and remove accumulated lactic acid, which causes pain and muscle tension, take a warm, relaxing bath. You can add essential oils of lavender, basil, ylang-ylang, neroli, jasmine, bergamot - up to 10 drops. Or a handful of sea salt. Or brew soothing herbs, such as valerian, or citrus peels, and pour the decoction into the bath.

Massage with the same oils added to the base oil or cream will also help to relax and reduce pain. You can also do a shower massage by turning on the jet mode with strong pressure. Various needle applicators also cope well with this disease.

Calming herbs can be taken internally if you are not allergic to them. Pour a teaspoon of St. John's wort into a glass of hot water (not boiling water). After 20 minutes, when it has brewed, you can drink half a glass and then eat. You can drink this tea 2-3 times a day.

Don't drink regular tea or coffee after exercise if you know you might get a headache. Better brew a few peppermint leaves, it can even cope with.

It may well be that after starting training, you will have a headache for the first couple of weeks, but then, when the blood vessels get used to the load, the problem will go away.

If your headaches after training are not frequent, and you do not have any special health problems, you can use regular painkillers (analgin, spasmalgon, citramon).

If nothing helps, this is a reason to consult a doctor: a neurologist, an ENT specialist. Osteochondrosis also needs to be treated - with manual therapy, various devices and medications that restore joints and intervertebral discs.

Before you start exercising, it is best to find out if you have any health problems, what exercises you should prefer, and which ones to abstain from. Experienced trainers and doctors will help you answer these questions. If physical activity is not related to training, then look for information on how to do the same work, but with less stress, or, if possible, replace it with something less labor-intensive.

Systematic physical activity is necessary to maintain normal well-being. We decide to jog in the park, do abs and push-ups at home, or start going to the gym.

However, in addition to the benefits, training also has a disadvantage - some people suffer from headaches after it. Should you continue to achieve your goal through pain or stop taking care of your health? What to do in a situation when you get such an unpleasant surprise - headaches after physical activity?

There are many reasons causing this problem. The most common factors that can affect a person’s well-being after physical activity:

Headache as a result of physical overexertion

We are talking about this type of headache only if you are not bothered by any other diseases or other unfavorable factors.

This may be due to excessive tension in the muscles of the neck and head when performing a set of exercises. For example, physical activity resulting from violations of sports technique can provoke headaches.

The nature of the headache is squeezing or pressing (like a hoop that tightly squeezes the head). Often this is moderate pain, however, it can be quite severe. Half of the people who consistently perform exercises, according to statistics, suffer from tension headaches.

Increased intracranial pressure

The human brain produces cerebrospinal fluid (a special fluid produced by the vessels of the cerebral ventricles) as protection against mechanical stress. To maintain the natural functioning of our body, this substance is regularly absorbed, but it happens that a lot of it accumulates. As a result, intracranial pressure increases, which is why the head begins to hurt. So, the cause may be a minor head injury received during training.

High blood pressure

A measured and calm lifestyle allows you not to notice increases in blood pressure. However, even a little physical activity serves as a catalyst. If sports activities result in a headache, this may be a sign of arterial hypertension. Which in turn means the presence of problems with blood vessels and requires treatment under the supervision of a doctor. The fact is that painkillers are not a panacea, since they only relieve symptoms.

Diseases of the middle and inner ear

Diseases can turn any activity into a nightmare. Labyrinthitis or otitis, characterized by aching and shooting pains that radiate from half of the head, will radiate to the parietal part, the back of the head and even the throat. In this case, the ear may become blocked or there will be a knocking sound in it.
After physical activity, headaches are also due to:

• emotional stress;
• depression and stress;
• withdrawal syndrome, which occurs as a result of stopping the use of analgesics;
• damage to the neck muscles;
• the use of protective equipment during training (glasses or a tight helmet, etc.), which provoke occipital neuralgia, etc.

The intense nature of the pain that bothers you for no reason after training requires mandatory medical intervention.

Alarming symptoms

It happens that such ailments are the consequences of injuries or various diseases. For example, a headache during exercise when bending down is a sign of a disease such as sinusitis.

Never ignore the following symptoms:

• headache accompanied by impaired consciousness or any mental abnormalities;
• sharp and severe pain that develops in a couple of seconds;
• nausea, vomiting or fever due to headache;
• the occurrence of pain after an infectious disease;
• it is accompanied by a painful sensation in the neck or shoulder.

The above symptoms require immediate examination, as they may indicate a serious pathology.

Treating headaches after exercise

Painkillers (such as Analgin, Citramon) will provide speedy relief. However, if you do not want to experiment with medications, you can try other proven methods:

• a few hours of sleep (if your head hurts from fatigue and overload, then everything will go away);
• taking a warm bath (ordinary bathing can turn into a healing process if you add 50 g of valerian herb and sea salt);
• compress of grated lemon pulp (apply to your forehead for 30 minutes and stay in peace and quiet).

Essential oil massage lavender, ylang-ylang, basil, neroli, jasmine (add a few drops to cream or base oil) will help you relax and reduce pain. A massage with a shower with the jet mode turned on with strong pressure, as well as various applicators with needles, help a lot.

If you do not have allergic reactions to calming herbs, you can take herbal infusions. For example, 1 teaspoon of St. John's wort should be poured into a glass of hot water, let it brew for half an hour, and then drink ½ glass and eat. It is recommended to drink the infusion 2-3 times a day.

Exercise and headache prevention

• If you have a headache after running, you need to stop and catch your breath. It is advisable to measure the pressure if possible.
• Don't rush to lift heavy weights when working out in the gym. Strength exercises are recommended to be avoided by those with high blood pressure; strong pushing and holding your breath should especially be avoided. In this situation, moderate cardio training (an exercise bike or jogging) is optimal.
• After physical activity, you should not indulge in regular tea and coffee. Knowing that there is a possibility of headaches, it is better to brew a couple of peppermint leaves. This herb tends to cope with such a symptom.

It is possible that your head will hurt for a couple of weeks after starting training, and when the blood vessels adapt to the new loads, this problem will go away.

Playing sports will be a joy if you adhere to the following simple rules:

• correct breathing(you need to hold your breath when diving - this is not always acceptable for strength training);
• gradual increase in load(for example, when jogging, start with ordinary steps, picking up speed slowly - then the heart rhythm will easily adapt to the new task);
• rational and balanced nutrition(bananas, yogurt, nuts and citrus fruits eaten before training can become not only a source of energy, but also cause a headache);
• drinking enough water– drink a glass of water an hour before starting exercise, and another half an hour after it starts (dehydration causes headaches, and water lowers blood pressure, thereby reducing the risk of pain);
• strengthening the neck muscles(weak neck muscles can provoke vascular spasms in the brain, which causes headaches);
• correct posture.

Headaches that haunt you after physical activity can forever discourage you from continuing to exercise. But a headache should be perceived as a signal that requires attention. Although, it is possible that it is time for you to visit a doctor. However, you probably shouldn’t give up your health, citing the unpleasant consequences of training.