Running and Migraines: A Path to Relief for Runners

Running and Migraines: A Path to Relief for Runners

Migraines affect approximately 39 million adults in the United States, or about 20% of the population. They are the second leading cause of workplace disability, creating significant challenges for those who suffer from them. However, there is hope for runners who experience migraines. Integrating regular exercise into your routine, alongside other healthy lifestyle choices, can help reduce the frequency and severity of migraine headaches.

Understanding Migraines

According to Megan Donnelly, DO, head of the Comprehensive Headache Center and women’s neurology at Novant Health, 39 million adults suffer from migraine headaches– that’s about 20% of the population. Migraines are the second leading cause of workplace disability. Migraines are complex and multifaceted, and their exact cause is unknown. However, they are believed to result from chemical imbalances, abnormal physical pathways in the brain and surrounding nerves, genetics, or environmental factors. Common triggers include:

• Stress
• Hormonal changes
• Alcohol, caffeine, and medication overuse
• Hunger and dehydration
• Exposure to natural light and certain smells
• Sleep problems
• Changes in the weather

Dr. Donnelly explains, “Typically, patients see their primary care doctor, who identifies that this is migraine and tries one or two different medication options, but perhaps isn’t seeing the level of clinical benefit that they or the patient were hoping for. Then they get referred to us.” For more severe cases, neurological referrals are common, especially for patients who have tried multiple medications without success.

The Role of Exercise in Managing Migraines

The good news for runners is that exercise can play a pivotal role in managing migraines. The American Migraine Foundation highlights that exercise benefits both mental and physical health, which is particularly valuable for those living with migraines. Regular physical activity can reduce stress, a common migraine trigger, improve sleep quality, and boost overall mood—all of which can contribute to fewer and less severe migraine attacks.

Dr. Donnelly, a seasoned runner and hiker herself, notes the importance of incorporating exercise into a migraine management plan. “Exercise and other healthy lifestyle choices can reduce the frequency and severity of migraine headaches,” she says. For runners, this means that maintaining a consistent training routine could be beneficial.

Practical Tips for Running with Migraines

While the benefits of exercise are clear, running with migraines requires some careful planning and consideration:

Stay Hydrated: Dehydration is a common migraine trigger, so ensure you drink plenty of water before, during, and after your runs.

Manage Stress: Incorporate stress-relief techniques such as mindfulness, yoga, or deep breathing exercises into your routine. These can complement the stress-reducing benefits of running.

Maintain a Regular Sleep Schedule: Poor sleep can trigger migraines. Try to go to bed and wake up at the same time every day, even on weekends.

Watch Your Diet: Avoid known dietary triggers such as caffeine and certain foods. Eating balanced meals at regular intervals can prevent hunger-related migraines.

Adjust to Weather Changes: Be mindful of weather changes and adjust your running schedule accordingly. Running indoors on a treadmill might be a good option during extreme weather conditions.

Communicate with Your Doctor: “It’s important to let your doctor know your daily routines and real-life goals, and how migraines are affecting your ability to perform,” advises Dr. Donnelly. Your doctor can help tailor a migraine management plan that accommodates your routine.

For runners who suffer from migraines, the path to relief may be paved with consistent, mindful exercise and healthy lifestyle choices. While migraines can be debilitating, there are numerous treatment options available. Regular exercise not only helps in reducing the frequency and severity of migraine attacks but also enhances overall well-being. By staying informed and working closely with healthcare providers, runners can effectively manage their migraines and continue to enjoy the many benefits of running.

To work with the Novant Health Neurology & Headache team, or to refer a patient, call Novant Health Neurology & Headache – SouthPark at 980-302-8626.

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