What happens when you push yourself too hard during 10K training while recovering from flu? In my case, it led to an exercise-induced migraine that knocked me out for days. Here’s my experience and what I learned about this common but rarely discussed running challenge.
My Running Journey
I’ve been running regularly for over a year now and have found, overall that my mental health has improved, although increasing exercise hasn’t helped with my fibromyalgia pain levels or my sleep. Nonetheless, I have been sticking to my routine of running 3 times per week and gradually building up my distance. At the end of last year, in a moment of madness, I signed up for my first 10km event, scheduled for the end of next month. I’d been diligently following a training plan and all was going well until a few weeks ago when I caught a flu bug, ended up in bed for 3 days, totally flawed and even now, weeks later I’m not totally recovered.
When Pushing Through Flu Backfired
I wasn’t able to run during the first few days of feeling ill, but in the days that followed, I started to feel really stressed about not progressing with the training plan. Despite feeling far from 100%, I decided to head out on a gentle 5km run. I didn’t feel great by the 3km mark, my head was starting to spin but I carried on and made it home. Almost as soon as I put my foot through the door, I felt the familiar throb in my usual migraine spot and within 10 minutes, I was in bed, migraine meds taken, blackout eye mask and ice cap on, curled up in a huge amount of pain. And I ended up in bed for the next 2 and a half days, only able to drink water and eat dry white bread (my standard migraine diet).
I felt certain that the run had brought on the migraine and this prompted to me to do a bit of research and I found out that exercise induced migraine is “a thing”.
Understanding Exercise-Induced Migraines
According to the Migraine Trust “ strenuous exercise can provoke an attack” and upon looking into this further, I discovered that exercise can potentially trigger migraines through several mechanisms:
- By causing changes in blood flow and blood pressure, especially during intense cardio or strength training. When you exercise, blood vessels dilate and constrict, which can potentially initiate a migraine in susceptible individuals.
- Dehydration.
- Changes in blood sugar levels during exercise might also contribute. If you exercise without proper nutrition or on an empty stomach, the drop in blood sugar could trigger a migraine.
- Environmental factors such as bright lights in a gym, strong smells, or heat and humidity can all be migraine triggers that can rear their heads during physical activity.
- Neck and shoulder tension from poor form or certain exercises might trigger migraines.
I’ve no idea which (if any) of these were responsible for the migraine this time, as it’s not something that’s ever happened to me before. I hope it was just because I wasn’t really well enough to run but forced myself to go out.
Impact on My 10K Training Plan
It’s left me pretty worried about the training for the 10km as well as I’ve now missed a few weeks’ worth of training with 6 weeks left to go before my event. I’m hoping that my Garmin watch training plan will adjust to my absence and amend the runs I need to do. But I was already nervous about the event and now, even more so.
What I’ve learned
Looking back, trying to maintain my training schedule while still recovering from flu was clearly a mistake. While the drive to stick to a training plan is admirable, sometimes our bodies send clear signals that we need more recovery time. This experience taught me that pushing through illness doesn’t just risk a subpar training session – it can trigger serious consequences like exercise-induced migraines and I’ve now learned that taking an extra few days to fully recover is far better than ending up bedridden with a migraine.
- Stay well-hydrated before, during, and after your run. Dehydration can be a major trigger, so start hydrating several hours before you head out.
- Fuel properly before running. A light meal about 2 hours before running can help maintain stable blood sugar levels. Running on an empty stomach might increase your risk of triggering a migraine.
- Warm up gradually. Start with a 5-10 minute walk followed by gentle jogging before picking up your pace. Sudden intense exercise can cause rapid blood pressure changes that might trigger a migraine.
- Listen to early warning signs. If you start feeling dizzy, getting a headache, or experiencing unusual fatigue during a run, it’s better to cut your session short than risk triggering a full migraine.
- Most importantly – respect your body’s need for recovery, especially when dealing with illness or fatigue. As I learned the hard way, sometimes skipping a training run is the wisest choice!
Moving Forward
Anyhow, I’m going to try going for a run again tomorrow, and hoping to take part in a parkrun this coming weekend, so fingers crossed I won’t anger the migraine gods again and that I manage to get back on track with the 10km training!
Musings on Life with Fibromyalgia 
Such a great post – I’m a big believer in “having a go” rather than letting pain rule your life BUT with an emphasis on listening to those warning signs and taking it easy – yay you! (chronic migraine) Linda xx
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Thank you Linda – yes I’m always trying new things and not letting my health dictate what I do, but it’s a balancing act as I’m sure you know only too well.
Sarah xx
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I’m a slow and steady kinda person – if my heart beat gets up too high I feel it in my skull (weird but true) – makes it hard to burn calories though!!
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I also run, and I’ve never heard of this, but I’ve experienced it. I usually run at night after work, and on a few occasions I’ve woken up the next morning with a slight migraine. Nothing like the ones I used to get when I was younger, but after reading your post that’s what I think it is. Probably from dehydration. Interesting post, thanks for sharing with all of us!
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Thanks for reading and sharing your experience Lisa, yes I was quite surprised when I started looking into it. But yes hydration is definitely a work in progress for me so I do wonder if it was partly that at least.
Best Wishes
Sarah
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You’re welcome! Best wishes right back at you!
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Remember Garmin will always tell you to listen to your body and this should be taken as gospel ahead of any training recommendation. I think the watch will say this after any morning report or training report.
Sometimes going for a walk over a run is a better option as it keeps your legs moving and you aren’t over exhorting yourself.
Hydrate is the most important thing, before, during and after a race. I don’t follow my own advice on this and tend to leave the house taken on little liquid and very rarely do I eat. Either carry water or use the water stations when you are on your race.
Have you thought about your fuelling on the day? Remember that everything you wear or eat/drink during the race should have been trialled and tested beforehand. You don’t need chafing or having anything your body can’t take.
I am sure you will be fine and I look forward to your updates 😊
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Thank so much for sharing your expertise Martyn, really appreciate it – this is a whole new world for me!
I had been doing ok with my Garmin plan and had got up to 8km but have paused the plan for now and am hoping it will readjust when I feel I can restart it. I did manage an extremely slow 5km today and felt tired afterwards but much better than last week so I’ll try doing a couple more of those.
Hydration is a work in progress and I am trying to increase my water intake – it’s hard though! I usually carry a small water bottle with me anyway so am planning on doing that at the event. I have never tried gels before though, I know people use them in open water swimming events but I’ve always got by without – would you recommend those for a 10k run?
Thanks again for the advice and encouragement 😊
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If you haven’t been using Gels I wouldn’t say they are needed at all for a 10km. Depends on your energy levels. I only use them for over 10 miles.
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Thanks Martyn – that’s one less thing to worry about then!
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been there done that as far as migraines that is!
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Sorry to hear you’ve had the migraine experience too – not nice but I’ll definitely take more care next time!
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Ugh I feel this in my soul. I have found a good balance with running again the last few years after being diagnosed with Sjögren’s in 2016, but just within the last month I have seemed to hit a wall. I pushed really hard at a race a couple weeks ago, and now my current training for a half marathon in April is going horribly. I cannot get the miles in, and I feel like my body is screaming at me to chill for a minute.
I’m sorry this happened to you, I totally get the struggle. This was a good reminder for me to not get too worked up if I need to take things down a notch…or five notches. Lol.
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Yes it can be hard to manage running when you’re dealing with chronic illness issues. Getting the balance is so difficult especially when following a training plan as well. I’m sorry you’re struggling though and hope that you manage to get some rest so you can get back on track. Best of luck in the half marathon and look forward to reading how you get on 🙂
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Thank you! I have been getting so many headaches lately and had not realized me working out could be causing them
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You’re most welcome, thanks for stopping by. Yes it’s definitely something to consider.
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