Running is a simple, accessible way to stay fit, relieve stress, and boost overall health. But if you suffer from headaches or migraines, the idea of running might seem daunting, even out of reach. However, running doesn’t have to be off-limits. In fact, with the right techniques and precautions, it can become a key component of your wellness routine.
Physical therapist and running coach, Dr. Casey Guthmiller, offers several tips for those with headaches or migraines looking to safely begin and sustain a running routine. His insights can help you navigate potential obstacles and keep you moving toward a healthier, more active lifestyle.
Tips for Running with Headaches and Migraines
1. Reduce Vertical Oscillation
One of the primary concerns for headache and migraine sufferers while running is the up-and-down motion, known as vertical oscillation. This bouncing can put extra strain on the neck, potentially triggering headaches. To combat this, you can adjust your running form:
- Increase Your Cadence: Aim for a cadence of 160-165 steps per minute. This quicker turnover can minimize vertical oscillation and reduce the impact on your neck and head. If you’re new to measuring cadence, try using a metronome app on your phone to match your steps to a set rhythm. You can also explore running playlists on Spotify that are curated to specific cadences.
- Imagine a Ceiling: Visualize a ceiling just above your head as you run and focus on avoiding “hitting” it. This simple mental trick can help maintain a steady stride and reduce excessive bouncing.
2. Focus on Posture
Good posture while running is crucial for preventing neck and shoulder strain. Adopting the right posture can lessen the likelihood of headaches caused by muscle tension:
- Run Tall: A key cue is to “run tall.” This means maintaining an upright posture, keeping your head in a neutral position, and avoiding looking down at your feet. When you run tall, your body aligns correctly, which reduces unnecessary strain on the neck.
- Slight Forward Lean: A slight forward lean is natural during running, but make sure this lean originates from your ankles, not your hips. This subtle shift in your posture helps maintain proper alignment and balance.
3. Relax the Shoulders and Arms
Tension in the shoulders and arms can contribute to headaches during or after a run. It’s common to notice shoulder tightness creeping in, especially as fatigue sets in toward the end of a run. To keep this from becoming an issue, try these tips:
- Relax: Keep a conscious effort to relax your shoulders throughout your run. If you notice them creeping up towards your ears, take a moment to relax and reset.
- Use the “Saw” Cue: Visualize your forearms as saws moving back and forth, parallel to the ground. This motion should come from your shoulders, not your arms. The focus here is on a smooth, natural swing rather than stiff or overly vigorous movements.
4. Start Small and Build Gradually
If you’re new to running or returning after a break due to headaches or migraines, it’s essential to ease into it gradually:
- Walk and Run Intervals: Begin with a brisk walk interspersed with short running intervals. For instance, during a 20-minute walk, try running for 30 seconds to a minute three to four times. This approach allows your body to adapt to the activity without overwhelming it.
- Monitor and Progress: Pay attention to how your body responds after each session. If you feel good, gradually increase the duration or number of running intervals. The key is to progress slowly and mindfully, avoiding any abrupt increases in intensity or mileage.
5. General Running Principles
For those with headaches or migraines, running can be an excellent exercise if approached correctly. Here are a few additional principles to keep in mind:
- Consistency over Intensity: Prioritize consistent, gentle runs over sporadic, intense workouts. Consistency allows your body to adapt over time and reduces the risk of overexertion, which can lead to headaches.
- Listen to Your Body: If you notice headache symptoms during or after a run, take it as a signal to adjust your routine. Experiment with different running environments, surfaces, and footwear to find what works best for you.
Take the First Step
Running can be an empowering way to improve your health, even if you struggle with headaches or migraines. By focusing on proper form, starting small, and listening to your body, you can build a sustainable running habit. Remember, the journey to relief is personal, and finding what works for you is key.
Connect with Dr. Guthmiller: Dr. Casey Guthmiller, a physical therapist and an avid runner, understands the challenges of dealing with headaches and migraines firsthand. Since childhood, headaches were part of his life, and his migraines became more intense during his college years. Frustrated with the traditional focus on symptom management through medication, Dr. Guthmiller found a new approach at Novera: Headache Center and is experiencing significant relief. To explore more tips and get personalized coaching, connect with Dr. Casey Guthmiller on Instagram or TikTok or download his app. His online programs provide guidance tailored to runners of all levels, ensuring a safe and effective approach to running.
Find Relief at Novera: If you’re experiencing chronic headaches or migraines, consider exploring a holistic approach to your treatment. Novera: Headache Center focuses on identifying and addressing root causes, empowering patients to reclaim their health and break free from medication dependence.
For more information on running while managing headaches and migraines, listen to our interview with Dr. Guthmiller on The Headache Doctor Podcast.
