So, you’re ready to lace up your running shoes, feel the wind in your hair, and hit the pavement again. But wait—there’s one little hiccup. Leaks. Yes, those unexpected dribbles that can turn your triumphant strides into a soggy situation. Don’t worry—we’re here to help you tackle your runs leak-free, so you can focus on smashing those personal records and not your panty liners.
Leaks while running usually happen when your pelvic floor muscles aren’t able to handle the impact of each step. Think of your pelvic floor as a trampoline—if it’s too tight, too weak, or just plain tired, it can’t properly support your bladder. Add the force of running, and—oops—leaks happen.
Pregnancy, childbirth, hormone changes, and even poor breathing or posture can weaken these muscles, but the good news? With the right exercises and strategies, you can rebuild strength and stop leaks in their tracks!
Tips for Leak-Free Running
1. Blow Before You Go
This one’s a game-changer. Exhale as you land each step to take pressure off your pelvic floor. Holding your breath while running can increase strain on your pelvic floor, so let it out! Think of it as a rhythm: “inhale, step-step, exhale.” Your pelvic floor will thank you.
2. Core First, Miles Second
Your core isn’t just for looking cute in crop tops—it’s the powerhouse behind a strong pelvic floor. Adding planks, bridges, and other core exercises to your routine can make all the difference. Bonus: a strong core can also improve your running form, helping you avoid injuries.
3. Posture Check!
Keep your hips level, chest up, and think “tits over toes!” Running tall keeps pressure off your pelvic floor and helps prevent leaks. Plus, good posture makes you look like a total pro—even if you’re only running a mile today.
4. Stronger Glutes = Fewer Leaks
Your glutes aren’t just your Instagram money-makers. These powerhouse muscles help stabilize your pelvis and support your pelvic floor. Squats, lunges, and deadlifts will give you a strong, peachy foundation to run leak-free.
5. Warm Up Those Muscles
Dynamic stretches and light jogging are your pre-run BFFs. They wake up your pelvic floor and prep it for impact. Skipping the warm-up is like starting a Netflix binge without snacks—you’re setting yourself up for disappointment.
Looking for more tips/tricks on dealing with leakage while running? Check out our instagram!
Final Lap
Returning to running without leaks is 100% possible—it just takes a little extra focus and the right approach. Start slow, listen to your body, and incorporate these tips into your routine. And remember: leaks are common, but they’re not inevitable. With a little patience (and a lot of glute work), you’ll be crushing miles in no time.
Need a hand getting back to your running groove? Contact us for a personalized plan to help you rebuild strength and confidence. We’re here to help you run happy, leak-free, and loving every step. 🏃♀️✨
Click HERE to learn more about how pelvic floor therapy can help you run leak-free!
