Urinary leakage during running is more common than many people realize, especially among women, postpartum athletes, and runners returning after injury. While it can feel frustrating or embarrassing, the good news is that there are practical steps you can take to reduce or eliminate leakage and get back to running with confidence. Here are five helpful tips to assist with running—and not leaking.
1. Strengthen (and Relax) Your Pelvic Floor
A strong pelvic floor plays a key role in bladder control during high-impact activities like running. However, strength alone isn’t enough—the muscles also need to relax and respond appropriately. Overly tight pelvic floor muscles can contribute to leakage just as much as weak ones. Working with a pelvic floor physical therapist can help ensure you’re training these muscles correctly and in a balanced way.
2. Improve Breathing and Core Coordination
How you breathe while running matters more than you may think. Shallow or breath-holding patterns increase pressure on the bladder and pelvic floor. Focus on diaphragmatic breathing and proper coordination between your breath, core, and pelvic floor. Exhaling during impact (such as foot strike) can help manage pressure and reduce leakage.
3. Gradually Progress Your Running Program
Returning to running too quickly or increasing mileage and speed too fast can overload the pelvic floor. Follow a gradual, structured return-to-run plan that allows your body to adapt to impact. Incorporating walk-run intervals and rest days can significantly reduce symptoms while rebuilding endurance safely.
4. Address Strength and Mobility Imbalances
Weak hips, glutes, and core muscles—or limited mobility in the hips and ankles—can increase stress on the pelvic floor during running. Strengthening supporting muscles and improving overall movement efficiency helps distribute forces more evenly, reducing the burden on your bladder and pelvic floor.
5. Don’t Ignore the Signs—Get Expert Support
Leaking while running is not something you “just have to live with.” It’s a signal from your body that something needs attention. Pelvic floor physical therapy is highly effective in identifying the root cause of leakage and creating a personalized treatment plan to help you run confidently and comfortably.
Looking to optimize your well being with pelvic floor physical therapy? Reach out to us at Pelvic Health Center in Madison, NJ to set up an evaluation and treatment! Feel free to call us at 908-443-9880 or email us at [email protected]