More stories

  • in

    5K Running Tips: 4 Essential Tips to Finish Strong and Have Fun

    The 5K is one of the most popular race distances because most runners can prepare for it in just a few weeks. This makes it a great opportunity for people to get their first taste of racing. However, despite its relatively short distance, beginners and more experienced runners should not underestimate this race. Because of its short length, it is possible to run at very high levels of intensity. If you are shooting for a new PB (personal best), the five kilometers can really push your body to the limits. 1. Make high-intensity interval training part of your preparationThe five kilometers go by pretty fast, but this is also why running a 5K can be done at a very fast pace. You will definitely be running above your anaerobic threshold. This means that the oxygen you take in is no longer sufficient to metabolize the increasing lactate, which leads to a buildup of lactate in your body. Depending on how long you continue to run, this buildup inevitably leads to a drop in performance and perhaps even to complete exhaustion. High-intensity interval training can help you train your lactate threshold. This allows you to run at high speeds for a longer period of time.2. A good warm-up routine makes you run fasterThere is no time to ease into a 5K race pace. Your body has to be ready to perform at high intensity right from the gun. That is why a proper warm-up before the race is crucial for your performance. Warming up should get you optimally prepared both mentally and physically for the upcoming race. Here you can find further information on how warming up can boost your performance and what your warm-up routine should look like.3. Don’t start out too fastMany inexperienced runners tend to start off too fast when running a 5K. Tactically, you should run your race so that you complete the second half of the race faster than the first (this is known as a negative split). Trying to run intervals at your desired race pace during your preparation can help you find the right pace to actually run on race day.4. Eat your last meal well before the start of the raceYou should eat your last meal two to four hours before the start of the race. Good choices are low-volume foods high in carbs, low in fiber, combined with plenty of fluids. Right before the race, you can drink small amounts of appropriate sports drinks. What you want to avoid at all costs is starting the race on a full stomach.With these 4 tips, you should have no problem getting mentally and physically prepared for running a 5K.5. BONUS TIP! Have Fun!If you’re reading this post, you’re probably not getting paid to run a 5K. Don’t forget that it’s supposed to be fun! Invite your friends and family (support crew), smile for photos and laugh until it hurts.Empty the tank so you can refill your spirit!*** More

  • in

    Tired After Running: 5 Tips to Recover From Running Fatigue

    You laced up your running shoes, were full of motivation, and finished a fantastic run. But suddenly, fatigue sets in, and you feel totally exhausted. Have you ever experienced this? You might have been hit by running fatigue.What is Running Fatigue?Running fatigue is a physical state of exhaustion that occurs when someone runs (too) hard or runs long distances regularly. When constant exhaustion occurs, the body can’t recover fully. Thus, the fatigue is carried over to the next training session. Why? Because it takes time for your body to eliminate waste products from your tissues and muscles and to repair the muscle fibers.These five tips are guaranteed to help you prevent tiredness and recover quickly after a run.5 Tips to Overcome Running Fatigue1. Fuel up Before Your RunHave a snack rich in carbohydrates 30 to 60 minutes before you head out for a run. After all, your body can’t feel good after training if you haven’t given it enough fuel before the run. So, grab a banana, eat a low-fiber granola bar, or a slice of toast with jam.Also, don’t forget to hydrate. Although a glass of water before working out can help get you going, start hydrating long before your run. Drinking too much water right before working out can cause discomfort in your stomach; it takes time to digest water.2. Listen to Your Body (And Do Some Cool-Down Stretches) Do you get side stitches during your run? Are you dizzy? Do your legs feel weak? Listen to what your body is telling you! If you need a break during training, take it. Reduce your pace a bit or even walk for a while.Tip for beginning runners:Make sure you don’t increase your pace and intensity too fast. Overtraining symptoms can develop. Your body needs time to get used to the increased effort. By ramping up your running in a slow and controlled manner, you can improve your performance and avoid being tired after running.The ideal time to cool down and do some stretching is post-run:3. Refuel After a RunTo overcome fatigue after running, you should have a small meal of complex carbohydrates and protein at least an hour after your run. This gives you more energy and also helps your muscles recover. Ideas for your post-workout meal:A smoothie with coconut water, Greek yogurt, fruit, and chia seeds Oats with milk and dried fruit A veggie omelet with a slice of whole grain breadH3: 4. Take Time to RecoverA good night’s sleep is essential for your health and recovery, and it’s just as important as your actual running training. This shouldn’t come as a surprise but certainly doesn’t get enough attention. When you sleep, your body has time to regenerate, repair microscopic damage done by working out, and build muscle.If you need to rest, but also feel like moving your body a bit, you can do a short yoga-inspired session in the adidas Training app, mild stretching, or foam rolling.Good to know:Recovery starts before you go for a run. Plan rest days and stretching sessions as regular elements of your training routine.5. Monitor Your Mental HealthInstead of feeling energized after running, you feel somewhat depressed, tired, or grouchy? You might be mentally exhausted.Sports is a great way to reduce stress, but you should always feel good about the activity you choose – it should not stress you out! If you don’t enjoy the sports type (anymore), take a break from it and try something different: switch running to yoga, walking, or swimming.Always listen to your body and give yourself the time you need to recover and feel great!*** More

  • in

    Runners’ Risk of Blood Clots in Legs & How to Spot DVT Symptoms

    Does running cause blood clots? Weighing the benefits and risks of exercise can be a confusing business. You may have heard stories of strong, healthy runners dropping dead of a heart attack or suffering a pulmonary embolism without any warning. Is this something you need to worry about? Part of the problem is the false assumption that the population at greatest risk for blood clots is over 60, obese, and/or smokers. In fact, endurance athletes of all ages as well as athletes participating in contact sports like hockey or football are also a significant risk group. Don’t let fear get in your way of better health. Building awareness of blood clots in the general population and even more so among athletes is the key to prevention. Know your risk of developing deep vein thrombosis (DVT), how to prevent clots from forming, and spot symptoms early to start treatment. What is the difference between VTE, DVT, and PE?Blood clotting is an important process in which your blood coagulates, forming a plug to stop bleeding after a cut or injury. Problems occur when a venous thromboembolism (VTE) – the medical term for a blood clot –  forms within your veins for other reasons. This can happen after long periods of sitting, like on a long flight, or as a result of injury. These clots can then dislodge and move to other areas of your body, obstructing blood flow to important organs. Deep vein thrombosis (DVT) is a kind of blood clot that forms in a deeper vein – usually in the lower leg, thigh, or pelvis. DVT usually is caused by trauma or infection after an injury or damage to a vein from surgery. A pulmonary embolism (PE) is a blood clot that either moves to your lungs from somewhere else in your body or forms directly in your lungs. This can cause a lack of blood flow that damages lung tissue or result in low blood oxygen levels which harms other organs. Depending on the size and number of clots, a pulmonary embolism can quickly become very dangerous and even life-threatening. Who is at highest risk of developing a venous thromboembolism?Anyone can develop a blood clot, but certain circumstances, behaviors, and genetic predisposition can put you at an increased risk. About 900,000 Americans are affected by blood clots each year, many of those leading to death.(1)In addition to age, obesity, and smoking, the highest risk factors include surgery which may cause damage to a vein, pregnancy, injury resulting in trauma to blood vessels and immobilization, as well as a family history of blood clots. The more risk factors you have, the higher your chance of developing a clot. Does running cause blood clots?There is no question that regular exercise throughout life improves your health. However, the intense and extended training that marathon runners require puts greater stress on the system. This thereby increases the risk of developing blood clots in the legs.In 1884, German physician Rudolf Virchow defined three main categories of factors that contribute to blood clots. Today it is known as Virchow’s Triad. These factors are grouped into a.) the efficiency of blood flow (circulatory stasis), b.) the integrity of blood vessels (vascular damage), and c.) composition of blood itself (hypercoagulability).(2)Within these three categories there are specific factors that put long-distance runners at a higher risk. These factors include but are not limited to dehydration, inflammation, use of estrogen contraceptives during training or races, and extended sitting during long flights when traveling to races. What are the signs and symptoms?The most common sign of a blood clot in the leg (or arm) is pain that most people describe as a cramp. This may be accompanied by swelling or warmth in the affected area. The skin could also be discolored, appearing reddish or bluish. Pulmonary embolism symptoms include shortness of breath, sharp, stabbing chest pain, and feeling faint. You may also experience low blood pressure, a cough, or fever. Be aware of these symptoms and don’t ignore them. Although blood clots sometimes dissolve on their own, check with your doctor to see whether you need to start a treatment plan, such as anticoagulant medication.Treating Blood ClotsSee your doctor. It is vital that you assess the risk the clot poses to your health. If the clot is dangerous, you may be prescribed anticoagulants or thrombolytics to dissolve the clot. You can also wear compression stockings, elevate the area, and keep moving. Make sure to drink plenty of water, as dehydration causes your blood to thicken and increases the risk of clots. How to prevent blood clotsWhile we’ve established that running doesn’t cause blood clots, the circumstances in which endurance athletes frequently find themselves do put long-distance runners at a greater risk. There are a few things you can do to prevent the formation of blood clots, no matter what your existing risks are. 5 Prevention TipsGet up and move around regularly. Whether at work, on a plane, or after recovering from an injury or operation, make sure to move your body as much as possible. If you can’t get up and walk, flex your heels and calf muscles every 20 minutes. When you’re at work, see if you can squeeze in a 5 minute workout every hour. Micro workouts also do wonders for your mental health.Stretch regularly throughout the day.Stay hydrated. This should be a priority all the time, but pay particular attention to your water intake when training for a race, traveling, and post workout. Maintain a healthy weight.Stop smoking.TakeawayAn ounce of prevention is worth a pound of cure. Fight clots before they become a problem by being aware of symptoms. Does running cause blood clots? No. But if you are training for marathons or other long-distance competitions, paying attention to warning signs as well as your own genetic predisposition to any kind of venous thromboembolism could save your life. Blood clots can happen to anyone. Be smart, and see your doctor if you notice suspicious cramp-like pain, discoloration, or dizziness. *** More

  • in

    7 Couples’ Workout Tips to Get Fit with a Partner or Workout Buddy

    Couples’ workouts are a great way to spend time with someone while getting fit. They can also ruin relationships if poorly executed. Couples’ workouts can be particularly challenging if one partner is much fitter than the other. This post will help you make the most of couples’ workouts so that everyone can get in a challenging and fun activity together. Good to know:These tips are also suitable for workout buddies and fitness partners—not just couples!Benefits of Couples’ Workouts, Workout Buddies and Fitness PartnersWorking out with someone else has many benefits:Everyone is more likely to stay accountable to their fitness goals[1].A workout partner who is fitter than you can help you push yourself.Couples’ workouts can boost a couple’s sex life.Working out with a partner can deepen the relationship.Your partner can help you improve your technique.However, couples’ workouts can be tricky to navigate. A fitter partner may feel like their less fit partner will hold them back. They could feel like they’re letting their partner or gym buddy down. The less fit partner may become demoralized.These seven strategies will help you make the most of your couples’ workouts, whether they’re with a special someone, a workout buddy or a fitness partner! Tip 1: Be HonestAcknowledge the difference in fitness. Be respectful and don’t put each other down. Don’t downplay the fitness differential. Instead, call it out respectfully and tie it to the purpose of the workout (more on that below).It can be tempting for the fitter partner to pretend that they aren’t fitter. This is a swift way to annoy your less fit workout partner because you are basically lying to them. They could feel even less comfortable working out with someone more fit than them.Couples, workout buddies and fitness partners all want to get in a good workout. Reducing your activity to match your partner’s abilities can lead you to resent working out with them. Alternatively, the less fit partner can feel pushed too hard to keep up and even lead to a preventable overuse injury. Once you begin from a place of honesty, you’re ready to plan your workout!Tip 2: Make the Couples’ Workout Challenging for EveryoneWorkouts need to be challenging to be effective. The trick with couples’ workouts is making the exercise appropriately challenging for each person. Here are some ways fitter partners can make workouts more challenging while respecting their partner’s abilities:Do some intervals during your workout. Return to your partner for the recovery portion of the interval. Short sprints are perfect because you won’t get very far and you need a long time to recover at a very easy pace.Make it harder: The less fit partner can have a bit fun if they go harder/faster while the fitter partner is returning back to them. This will decrease the recovery time the fitter partner has. It also makes the less fit partner an active participant.Similar to the one above, go full speed up hills and return to your partner as they make their way. Focus on technique. Try increasing leg speed turnover if running or cadence if cycling. Try improving your ground contact time balance. Try these drills to improve your running form. You have to go slow to work on technique anyway.Start your workout before or continue working out after your fitness partner stops. This may mean already doing a loop before starting your couples’ workout or doing an extra loop at the end. Do push-up variations or plank variations afterward!If the activity starts or ends from a location that is further from your home, the fitter partner can bike or run to the start or back home after the workout. Plus it can be environmentally friendly!Make active recovery your workout goal. It can be easy to skip recovery days or push too hard when you should be taking it easy. Working out with someone who is less fit than you is a great way to sneak in an active recovery session. Plus, you have the mental rejuvenation of having a fun experience with someone.Tip 3: Be the Lead DogThe fitter partner can carry water, snacks or extra clothes. Push a stroller or pull a bike trailer if kids are along for the journey! This has the effect of making the workout more challenging for one partner. It also gives security for the less fit partner since they know they have easy access to everything they might need.The fitter partner can also take the lead on navigating routes. This takes the mental energy needed to navigate off the less fit partner’s mind. They can just focus on finishing the workout and not unnecessary details.Route selection is also critical to couple workouts.Tip 4: Partner Perfect RoutesChoose a route that both partners find comfortable. A route filled with hills is not the best idea if one partner will be on their limits the whole time. Pick shadier routes if it’s hot.Multiple exit points or loops of a shorter route are great route choices. This is so that if the workout is too much or someone isn’t feeling well, they can easily get back home. This will help take away some of the pressure on the less fit partner. You can also make the route an activity with a goal destination. For example, run to a swimming hole and jump in, then run home. Run to a friend’s house, take a break, then run home. Make the journey the workout and have fun with it!Set your couples’ workout up for success from the start by making it clear that it’s okay to cut the planned route short. The fitter partner can keep going as long as the less fit partner is comfortable finding their way home alone.Tip 5: Set Couples’ Workout Specific GoalsState workout goals clearly before the workout. Work on goals you cannot work on alone. For example, make the focus of the workout mental health, building fortitude or bonding and deepening your relationship. Your brain is a muscle: don’t neglect it. Mental and emotional health is critical to building this muscle.Tip 6: Spice It UpTry new things! Pick an activity that neither of you has done before. New experiences deepen social bonds. You will both automatically be complete beginners! Here are some couples’ workout friendly activities to try next weekend (depending on the season):Standup paddleboardingBouldering or rock climbingTandem bikingMountain bikingRollerblading or rollerskatingParkour Swimming laps (try a new stroke)CanyoningKayakingSkiing, snowboarding or cross country skiingIt doesn’t matter what the activity is so long as both partners want to have a good time and get in a bit of exercise. You could even do an active vacation based on activities neither of you has done before!Tip 7: Embrace DifferencesThis tip may not be for everyone. If one partner is super strong and one is smaller, consider doing something like acrobatics. Dancing—think swing dancing—could also be fun. These types of activities only reveal themselves when partners have very different physical characteristics! Who knows, you might find something you really enjoy and both of you are uniquely good at!Couples’ Workout Exercises and Routinesadidas Training has thousands of workouts you can do as a couple or with a workout or fitness partner! Try these workouts and check out the exercises in the adidas Training App!8-Minute Fit Together Workout [embedded content]Dynamic Duo Partner Workout[embedded content]Max Motivation Partner Workout[embedded content]*** More

  • in

    Run For The Oceans: It’s Us vs. Plastic Waste

    For decades we used plastic too selfishly. We wrapped our food in it, made clothes with it, took our groceries home in it, and consumed it without much regard to what it would do to our planet. As a society, we know we have a plastic problem that we need to innovate our way out of (and we can!). But before we roll up our sleeves and get to work, let’s dig into the issue a bit more.From Brazil to Italy: Plastic Is A Global IssueAs of now, the amount of plastic thrown away annually would circle the earth four times. So little of that is recycled, and a lot of it ends up in our oceans. In fact, about one garbage truck full of plastic is thrown into our ocean every minute.We see the impacts of plastic waste around the globe. We asked an adidas Runtastic ambassador in Brazil how plastic waste affects his community. Here’s what he had to share:“In Brazil, plastic production is a huge contributor to deforestation. The deforestation leads to intense flooding during the rainy seasons. We also see so much plastic in the oceans affecting marine life.” – Leo Oliveira, adidas Runtastic ambassador, BrazilAnd he’s right! In Brazil, deforestation surged in 2020 [1]. While Brazil is the 4th largest plastic pollution producer globally, they recycle only about 1.28% of their waste[2]. And these issues are certainly not unique to Brazil. Antonella, an adidas Runtastic ambassador from Italy, had this to share about the beaches in her country.“When I come to the beach, I see kids using plastic and trash to decorate their sandcastles. I hope one day they know what it’s like to find only sand and shells on the beach.” – Antonella Andriollo, adidas Runtastic ambassador, ItalyWe’re not here to pick on Italy or Brazil, in fact, we interviewed ambassadors from around the world and everyone had their own experiences with plastic pollution to share. It’s an issue that affects everyone around the globe.Addressing Plastic Pollution One Step At A TimeSo, the mandate is clear-we need help from everyone, everywhere, to address our plastic problems. We certainly need change at a policy level. We also have to innovate new ways of producing goods, and we should all take steps right now to reduce our plastic waste. In addition, we have to help fight plastic waste and raise awareness around the globe. Every year we host Run For The Oceans, a virtual challenge where participants can run, walk, or wheelchair to help support Parley’s Global Cleanup Network. Parley’s Global Cleanup Operations works to help end marine plastic pollution by intercepting debris from beaches and islands.  We asked our ambassadors what motivates them to Run For The Oceans. Jenny, our ambassador from Germany, shared:“I run to help spread the message about plastic’s impact on our planet. So many people are still unaware of how their consumption impacts our environment. They don’t think about their garbage after they throw it away. I run to help show people-your plastic doesn’t go away. It ends up in the ocean, breaks down into tiny pieces, and stays there.” – Jenny Marx, adidas Runtastic ambassador, Germany Join the Movement!  In 2019, 2.2. million runners from across the world participated in Run For The Oceans. This year, we’re going to reach even further, gathering more runners and more kilometers than ever before. And for every kilometer run and logged in the adidas Running app, adidas and Parley will clean up the equivalent weight of 10 plastic bottles, up to 500,000 pounds, from beaches and islands. Are you interested in joining the challenge? Sign up now in the adidas Running app! Check out the video below for more information on how to join.[embedded content] More

  • in

    Mental Toughness for Runners >> What to Think About When Running

    If you’ve ever run long distances, you know that running is a lot more than just physically challenging. It can really test your mental toughness. No matter whether you are training for your next half marathon or your first marathon, don’t forget to work on developing a running mindset along with your strength and endurance training.  Focus, relax, and keep your eye on the goal – building mental strength is helpful in many areas of our life, such as at work, in the family, and also in fitness. Mental toughness in fitness is partially about developing the right mindset, but also adopting strategies to stay both focused and relaxed so you can get the most out of your workout. Runners training for a long distance race can really get a lot out of mental training.(1)Did you know?Mental training was originally used in sports psychology to teach athletes to adjust and control their movement by imagining the competitive event before hand. Today, mental training is an important part of training and is often based on contemporary behavioral psychology and therapeutic methods. It is used to reduce stress and calm the nerves of elite athletes before competing. Coaches have observed that victory against a competitor of equal ability depends about 50% on mental preparation.(2)Long distance running: 5 ways to build mental toughnessWhat should I think about when I run? How can I stay focused and not get bored? Mental skills training should help you achieve a flow state, also known as being in the zone, so that you can reach your potential when you run and truly enjoy the experience. We’ve got 5 easy ways to train your mental strength and develop a running mindset.1. Visualize your goalsVisualization plays an important role in mental training, helping us develop our skills and reach our fitness goals.(3) Before and during a race, imagine what it will be like to cross the finish line. Or divide your route into shorter segments and celebrate the success of finishing each one.2. Talk to yourselfA 2014 study shows that self talk helps prevent exhaustion and boost endurance performance. You can also motivate yourself with self talk, because you know best what you need to hear and what drives you.3. Distract yourselfYour muscles are starting to get tired and you’d rather just stop and lie down? Try distracting yourself. Count street lights, people with blue sneakers, or puddles. Try to identify what kind of trees, flowers, or dogs you see. You don’t feel like counting? Try daydreaming and think about people, events, or other things you’re looking forward to or that make you happy – as long as it’s something positive!4. MeditateFocus on your breathing while you run. If you can, adjust it to your steps. This helps you maintain a steady cadence. Have you ever tried a mantra? The word mantra comes from Sanskrit and means a sacred utterance, a sound, a syllable, word or group of words. Today, mantras and their rhythmic repetition are used to reach a meditative state and keep us focused. Members of adidas Runners also use the power of mantras and other running rituals.5. Look forward to finishingNow is the time for more visualization. Think about what you want to do after you finish your long distance run. If you have time before the run, you can prepare a post-workout snack to look forward to. Or just imagine how great it will be to collapse on the sofa, exhausted but content, when you’re finished with your run.*** More

  • in

    Inside adidas Runners: How Rituals Help Runners Meet Their Goals

    From what we wear to what we eat, the mantras we repeat to ourselves, or how we tie our shoelaces on race day, running rituals give us a sense of control in a world filled with uncertainties. Studies show that practicing rituals before doing sports regulates the brain’s response to performance failure, which thereby reduces stress and anxiety, and improves mental toughness. (1) Rituals can help athletes focus their minds and calm their nerves, while also building trust within a running community when practiced in a group.What are running rituals and why do we use them? “A ritual is a predefined sequence of symbolic actions often characterized by formality and repetition that lacks direct instrumental purpose.”(2)What does this mean for runners? The knot in your stomach on race day loosens a bit if you lay out your race kit the night before. Worried about getting stomach cramps during a run? Always eat the same pre-run snack to prevent any surprises. For some, these are habits or traditions; often these actions have a ritual-like pattern to them. Since the dawn of our existence, human beings have used rituals to improve performance in many different areas. Today these can be competitive sports, public speaking, taking exams, or even first dates. Although rituals do not have a “direct instrumental purpose”, any situation that creates anxiety or stress can be managed better by using them.In a 2016 study published in the journal Organizational Behavior and Human Decision Processes, researchers found that rituals consistently decreased anxiety across different performance tasks as assessed by subjective reporting from those participating in the study as well as physiological evidence: heart rate. Rituals are coping strategies that can have a powerful effect on performance. Using a common saying or action or a lucky charm has been shown to improve athletic performance and motor dexterity. (3) It’s not surprising that many runners use rituals to give themselves structure, boost their performance, and relieve pre-race anxiety.  What are your rituals?We asked adidas Runners (AR) members around the world to share their running rituals with us. Here are some of the highlights:Race Day Rituals in adidas RunnersCurious about how adidas Runners members handle race day jitters and how rituals help them reach their goal? Here’s what they said: Running Mantras for Mental ToughnessIf you’ve never tried adopting a mantra to help you achieve your goals, take a lesson from running legend Kathrine Switzer, the first woman to officially run the Boston Marathon in 1967. Her mantra? “Be fearless, be free, be grateful.” AR runners know the power of mantras to help them maintain mental toughness when the pressure is on. Running CommunitiesThe examples above show how rituals can help individuals reach their goals. adidas Runners communities also find them helpful for groups, particularly if the running community is virtual. Reeti Sahai, Captain of AR Delhi, told us how thinking about her post-race Instagram pic is something that motivates her to keep going during a marathon. And she’s not the only one who gets motivated. Sharing achievements on social media networks inspires other runners to set new goals and strengthens the bond within the running community. Join an adidas Runners digital accountability group from March 29 on to keep you committed to your goals. Find everything you need to know about how to join on the AR Instagram account. Ready for a new challenge in April? Check out the Run with AR: Go for 30! challenge in the adidas Running app.Interested in more information about running rituals in the adidas Runners community? Listen to episode 1 of the adidas Runners mini-podcast series on mindset and movement here. TakeawayThere are many different ways to improve your running. Muscle growth and endurance training are only part of the equation. Focusing your mind and quelling any doubts you may have about achieving your goals is critical to success. What you wear, what you eat, how you talk to yourself – these are all examples of how rituals are used to give you the extra edge you need to set that PR or cross the finish line. The AR community is an empowering environment in which you can find motivation, inspiration, and support. The trust that is built within a running community like adidas Runners can carry you through when you doubt yourself. *** More

  • in

    4 Common Causes of Headaches after Workouts

    Piercing pain at your temples, a throbbing ache in your forehead – we’ve all suffered the agony of headaches, and there are plenty of causes. Some of us are more likely to get them during or after exercise. Good to know:Headaches are divided into two types: primary and secondary. Primary headaches are triggered by exertion, tension, or not enough sleep. Secondary headaches, however, are a symptom of another more serious underlying condition like high blood pressure, an infection, substance withdrawal, or a stroke. In this article we’ll identify 4 common causes of headaches after exercise and tell you how to treat them and prevent them. We’ll also tell you whether exercise can trigger migraines.#1: Poor postureBad posture, stress, and poor form when you work out can cause tension, which can lead to headaches. Tension headaches are described as a constant ache that is usually felt on both sides of the head.(1)Headache preventionCheck your form during workouts and your posture throughout the day. Review these tips on proper running form and be aware of the most common mistakes made during bodyweight exercises. Try using heat, massage, or doing exercises to relieve neck pain to relax your muscles if you get a headache after workouts. #2: DehydrationWhether it’s from exercise or just not drinking enough fluids, dehydration is one of the most common causes of headaches. Calculate exactly how much water you should drink each day with our liquid requirement calculator. Headache preventionMake sure you are drinking enough throughout the day. To add variety, you can include special sports drinks that keep you hydrated and provide your body with important micronutrients. #3: Low blood sugarIt’s not just the headaches after exercise; you also feel weak, shaky, dizzy, and sometimes even nauseous? These symptoms indicate low blood sugar and depleted energy stores. Always ensure that your body has enough energy to work out.  Headache preventionIf you notice the symptoms listed above when you’re exercising, you should take a break. You can refill your energy and increase your blood sugar by eating more carbohydrates. There are also a few foods that can trigger headaches and migraines or make them worse – usually in combination with other causes. Avoid these potential headache triggers (2): alcohol (especially wine or beer) chocolatecaffeinaged cheesefoods high inmonosodium glutamateartificial sweetenersand preservatives like nitrates or nitrites #4: Exercise headachesPrimary headaches caused by strenuous physical activity are called exertional or exercise headaches. These are described as throbbing, migraine-like pain across the whole head (bilateral headaches) and last between 5 minutes and 48 hours. (3, 4) An extreme exercise headache can also cause vomiting and vision problems. It’s important to take exercise-induced headaches seriously. Headache preventionExercise headaches often develop if you skip your warm up, your workout is too strenuous, or it’s too hot. These might also occur when you are at high altitudes, like on a tough hike in the mountains. One way to prevent exercise headaches is to reduce the intensity of your workouts. These tips for running in the summer can help you cope with the heat and avoid dehydration. Important:If headaches last for days or if there are more days in a month with headaches than without, you should consult a specialist. A medical professional can check whether you are suffering from primary or secondary headaches, which may be caused by an underlying condition. Can exercise trigger migraines?First of all, research on the connection between migraines and exercise is not yet as extensive as it could be. However, there are studies which show that migraineurs (people who frequently suffer from migraines) can experience exercise-triggered migraines. It is believed that the exertional headaches and tension headaches mentioned above are more likely to lead to a migraine.(5) If you are at risk of migraines, it is even more important that you prevent the 4 causes of headaches after exercise. The good news: studies also show that regular exercise can help prevent migraines or at least reduce the intensity of the pain. This is thanks to the endorphins produced during sports. (6, 7)TakeawayBefore you start working out, make sure you are hydrated and your energy stores are full. Pay attention to your form and good posture while exercising. If you have a bad headache combined with dizziness, nausea, shakiness and/or vomiting, take a break immediately and consult your physician. The same applies for headaches that last several days.*** More