Tips to Avoid Exercise Induced Headaches

As mentioned on my previous post, I get these exercise induced headaches whenever I run. It starts with some slight throbbing that goes into a full blown migraine after an hour or two. It's not that bad, really. More of uncomfortable as I feel the throbbing in my head whenever I move, cough or go up some stairs. I never drank medicines for my migraines, all I need is darkness, some air conditioning and some sleep and the aches and pains are all gone.

I've noticed it starts whenever I go too long without exercise. It goes away after being consistent with my program, though, so I am not too worried. But if any of you are experiencing the same thing for the first time or it is far worse than before, please, have yourselves checked by a doctor as this could be a sign of something serious.

Anyway, the most common cause of exercise induced headaches is just over exertion. But there can be several other causes, like when you already suffer from migraine, then the exercise can cause a trigger. If you ever experience exercise induced headaches, here are some tips to prevent it:

1. Make sure you are warming up before starting your exercise program and cooling down after. Do some light exercises and stretching to gradually increase your heart rate. Do some 5 to 10 minutes of light jogging and some 10 to 15 minutes of dynamic stretching exercises to avoid muscle stiffness.

2. Start Slowly. If it's your first time running, meaning you have not run at all since you were a kid, then do some brisk walking for a few days. Once your body is used to it, then you may want to do some light jogging for a few minutes interspersed with walking. In any exercise program, it is always important for you to start slow. This not only avoids the headaches, but it also avoids serious injuries.

3. Stay Well Hydrated. Drink! Drink! Drink! Try to bring a small bottle of water whenever you do your brisk walks. Run in places where there are stores you can stop over and buy drinks.

4. Avoid exercises that involves too much stooping.

5. Try taking some Ibuprofen (Advil) before starting your exercises.

6. Try gentler exercises. Try exercises that have lower impact but with more stretching. Try Yoga or swimming.

7. Taper off slowly: If you're already involved in intense exercise, don't stop suddenly. If you know you're going to be taking some time off, slow down the exercise, don't quit cold turkey.

If you still experience exercise induced headaches after trying these tips, please, go see a doctor as it may be something serious. It is always a good thing to have yourselves checked before starting any exercise programs.

Sunday Running

Since the husbo had work today, I went to my usual running grounds with friends. We met at UP and I did my 3k run-walk program. I noticed I can run longer this time without really catching my breath so I guess I've improved a bit. If I can just kick this bad habit of mine, I am sure I will be able to run for 30 minutes straight. Patience is what I need.

The only thing blocking my improvement would be these exercise-induced headaches/migraines. I've noticed that after every run, my head throbs like crazy, I feel like puking and I can't look at bright lights. It's quite a bummer but it won't stop me from running. Like they say, no pain, no gain!

On another note, we are now all set for the Nature Valley Run 2010 on May 30. Some very good friends of ours took care of the registration and we got our race kits today. The kit includes the singlet, race bib number and the running chip. I am beyond excited and more motivated now to run every other day. Oh, and finally got the race results for Earth Run 2010. I finished at 46:51. Not bad considering I walked most of the route. LOL! I need to do better on my next 5k.

That's it for now. On my next post, I will share some tips on how to stop exercise induced headaches/migraines.

The Nike Running Training Clinic

The Nike Running Training Clinic by Coach Rio and his coaching staff is back and it's FREE! Even the registration and entrance to ULTRA is FREE! Oh my goodness! The sessions started last April 15, 2010 and will continue until further notice.

I really want to join this one but I can't this week. :-( Work is just too much of a hassle LOL! Anyway, I think I can still join next week. No, make that I WILL join next week! This is an opportunity I don't want to pass. I need to learn the basics because I feel like I'm running all wrong.

For those interested, here are the schedules:

Every Tuesday, 6:00PM to 9:00PM at the ULTRA Track Oval

Every Thursday, 6:00PM to 9:00PM outside Nike Park, Bonifacio High Street

For more information, visit this site.

I have a concern though, will there be shower rooms in the area? I still have to work after the clinic so I need some place to bathe. :P

Back to My Running Program

Today, I started my official training for the Nature Valley 5K run. I decided to do my morning runs at the Quezon City Memorial Circle instead of UP. The cheapskate in me reasoned out I will save about seven bucks running at QCMC. LOL!

Anyway, I did some walk/run intervals as I start to slowly ease back to running after a 2-week hiatus. I got sick 2 weeks ago and decided to rest it off before going back to running. The long vacation from running moved me back to where I started, both in my training and weight, but at least I am back.

So I ran the first round and then walked the entire circumference next. I ran another round again and did another session of walking. Since I was already running out of breath, I decided to run half and walk the next half. I didn't want to overdo things because I am afraid of getting sick again, and, from what I've read, it is good to start with some walk/run intervals to get your lungs stronger. Anyway, I did some cool down and stretching and walked all the way back home. For those who know where we live, yes, I walked all the way back home. It wasn't that tiring. Just full of pollution as I had to pass East Avenue, but I had fun because it is while walking that I find myself able to think.

The walk back home did me good. Made me more motivated as I pictured myself shedding off all these pounds soon. I also thought about why I was frustrated running when there are a lot of people walking in front of me during a running event. I realized it was because seeing them walking in advance, I would speed up to get past and avoid them, looking for a huge space to run comfortably, thus, making me run faster than my comfortable pace (and thus getting tired easily). Is this just me, or do you runners out there experience this also?

My feet are killing me right now but overall I feel good! Makes me want to do this everyday but I know rest is also important. I just can't wait for the day when I can comfortably run a whole 5K without stopping to walk.

Nature Valley Run 2010

Registration is now open for Nature Valley Run!

Nature Valley Run is leg 2 of the RunRio trilogy. These events are organized by running Coach Rio Dela Cruz who, apart from being running coach extraordinaire, has organized some of the best running events in the country.

The RunRio Trilogy is a combination of three major running events, the first of which was the Century Tuna Superbods Run 2010 held last February 21, 2010 at the The Bonifacio Global City, Taguig. More than 11,000 runners joined that event and it was a success.

Leg 2 of the RunRio Trilogy, dubbed as the Nature Valley Run will happen on May 30, 2010 also at the Bonifacio Global City, Taguig. They have taken up the slogan: 1 Runner = 1 Tree. For every registered runner, 1 tree will be planted in cooperation with the Department of Environment and Natural Resources (DENR) and Bayanihang Bayan Legacy Project. Their aim is to help stop the effects of climate change in their own little way. They are planning to help replant hectares of land in the Ipo Watershed in Sitio Ipo, Norzagaray, Bulacan with the assistance of the local “Dumagat” community.

For those interested, you may register online (Online Registration: April 15 to May 12, 2010) or proceed to the following venues:

Early Registration Period: April 15 to May 12, 2010

• SM TIMEX Shops – North EDSA, South Mall, San Lazaro, Glorietta
• Watch Republic – Robinson’s Galleria
• R.O.X. – Bonifacio High Street, Bonifacio Global City, Taguig

Late Registration: May 13 to May 20, 2010

• R.O.X. – Bonifacio High Street, Bonifacio Global City, Taguig ONLY

For registration fees, assembly and gun start times and important updates and reminders, please proceed here.

image taken from http://www.runrio.com

My First 5K

I survived my first 5K Run!

I know I didn't really do well considering I had to walk most of the distance but at least I didn't give up. I finished it and I am proud of that.

I joined Earth Run 2010 which was held at the Fort with the husbo and some of my friends which made it fun, but the overall event I was dissatisfied. I didn't think it was that organized. Plus I had to zig zag my way through tons of people who weren't even running from the start. Okay, I knew I didn't run the entire distance but at least I ran! Some of these people were just walking and getting in the way! It was one of the reasons why I had a hard time running. Imagine gaining your momentum and then you have to slow down because people in front of you are walking.

Don't get me wrong, I am happy that people are getting into running and being healthy. I just feel like most of these people aren't really serious about it. They're just there for the sake of saying they were there.

Oh and I don't feel like the timing would be accurate because at the finish line, you had to fall in line and tear off part of your bib number and give it to someone. I also didn't line up for the give away. The line was too long I didn't feel it was worth standing on a line too long when my legs already hurt. LOL!

But it feels great knowing I can run pala. I just need to double my efforts in making sure I am ready for my next 5K run. I am joining the Nature Valley Run which is the second leg of the RunRio Trilogy (will do another post on this). I will be doing the run/walk workouts starting later until the event. Hopefully, I can run the whole way this time.

Restless and Bored

I am feeling much better now although I still have that teeny weeny bit of sniffles and cough. But this is way better than what I was feeling last Saturday.

I was already restless Sunday. I wanted to go out and do something, anything. I was bored out of my wits end. The husbo wanted to stay at home and in bed. I, on the other hand was so tired of being in bed already. I wanted to explore, make the most of my day. Since I had no one to go with me, I ended up staying cooped up inside our room and boy, did I made a fuss about it.

I understand that this is an opportune time to rest from the every day stuff from work. But I also think that time is just passing me by when I stay home and do nothing. Thus, my restlessness. I was, and still am so bored. I might go to work way too early today. I could not go back to working out just yet. Maybe on Wednesday.

Gaaah! I am rambling already.

Sick and Bored.

Sick. That is what I am. I have been sneezing and coughing since Thursday. Today is much better but I wish this cough and cold would go away so I can go back to my workout. I feel so frustrated because being sick is supposed to make you lose weight but I gained back the pounds I lost. Bummer! After all those workouts, just 4 days of being sick and they are back. Grrr! So anyway, Happy Easter to all of you. Sorry I am just really cranky when I am sick, frustrated and stuck at home, bored to my mind's end.