Running headaches

 I've been running since February, and I noticed on my "long run" days (Saturdays), if I'm out more than an hour, I end up with a horrible pounding headache for the rest of the day. I'm in Phoenix, so I'm guessing that the heat is part of the reason for the headaches. The headaches started with the hot weather, and it's almost always between 85-90 degrees when I start out, even if it's before sunrise.

I take two bottles of ice water with me, and I pour some of it on my head to stay cool, but I still get those headaches. I've also tried wearing a cool tie, but that doesn't seem to do much either. A bit of googling says the treatment is NSAIDS, but that's not going to work for me for obvious reasons.

I'm planning to run my first marathon in January, so I don't want to put off running until the weather cools off, but I need ideas for dealing with these headaches. I've also tried cool showers or jumping in the pool after a run, but the headaches are still there.

have you been using gatorade too?  Not sure if low electrolytes causes headaches, but all that heat tells me you would want some electrolytes while you are out there!

 That's a good point! I've got more G2 on the shopping list for today.

How bad do you sweat?  Have you weighed pre and post run to see what your sweat loss is?  Running in the AZ weather has to be pretty bad,  If you have a pretty high sweat loss you may want to look at possible elctrolyte replacement like a low cal G2 instead of pure water.

What is your pre run nutrition?

 I usually just have about 8-10 oz. of water or G2 (half a bottle) if I have some in the house and about 4-5 Ritz crackers. I weighed myself a couple of weeks ago after a 1.5 hour run, and I had lost a pound -- and that's taking into account that I drank two 20 oz. bottles of water during my run.  I'll try switching out one of my bottles for G2. And keep one for ice water because G2 will make hair sticky if I pour it on my head. :)

Any nutrition advice? I've been sticking with the Ritz crackers because I know I won't get any "intestinal surprises" from it, and it gives me a bit of carbs before the run.

My NUT has me doing 1 energy gel every 30-45 minutes when I am doing runs greater than 1 hour.  On 4-5 ritz crackers prior to a run you may not have the required energy.  If you are planning on a marathon nutrition is something you need to practice as part of your training.

Nutrition while running is something I am working on as well.

Also besure you use the Low Cal G-2 or you can try some electrolyte tabs like NUUN.

 I will try that. I was afraid the gel would cause dumping, but I guess if I'm running off the carbs, I shouldn't worry that much. I just stocked up on G2 -- all set to try it out tomorrow morning. :)

Don't try a gel for the first time on your run.  Like anything try it at home where you are close to facilities in case of an emergency.

Smear some peanut butter on those Ritz! 

And yes, it sounds like dehydration/electrolyte loss could be part of the culprit...along with the heat.

A few Jelly Bellys get me through the last 2 miles of really strenuous hikes!!

Kim

agreed with the other posters... headache can be a symptom of either dehydration or low blood sugar.  trial and error, let us know if/when you work it out.