Episode 48 - Core Confidence: Strengthening Your Pelvic Floor for Running

Episode Summary:

In this episode, host Alison Marie discusses how to strengthen the pelvic floor for running by explaining how pelvic floor health connects to posture, breathing, hip rotation, and foot mechanics. She emphasizes that a responsive pelvic floor is not about constant Kegels but about finding length, mobility, and natural activation through internal rotation, pronation, and dynamic movement. By combining mindful breathwork, rib cage mobility, and progressive strength training, runners can better manage forces, improve stride efficiency, and reduce issues like incontinence. The host also highlights her Pelvic Floor Fundamentals course and Women’s Running Academy Intensive as resources to help women build strength, confidence, and long-term resilience in their running.

Key Takeaways:

• A responsive pelvic floor improves running efficiency – It helps manage intra-abdominal pressure and ground reaction forces, reducing leakage and making each stride more powerful.
• It’s not just about Kegels – True pelvic floor strength comes from finding length, mobility, and natural activation, rather than constant squeezing.
• Breath and posture are foundational – Proper rib cage mobility, exhaling fully, and stacking the diaphragm over the pelvis are essential for pressure management.
• Rotation and pronation are key drivers – Internal rotation of the pelvis and true foot pronation naturally activate the pelvic floor and are vital for efficient running mechanics.
• Strength and progression build resilience – Training with hinges, squats, and dynamic movements, then progressing to plyometrics, helps runners trust their bodies, reduce symptoms, and run with confidence.

Time Stamps:

[00:00] - Introduction

[02:45] - Pelvic Floor Stigma & Conversations

[04:45] - Coaching Collaboration

[06:00] - A Responsive Pelvic Floor

[08:00] - Breathing & Posture

[16:30] - Pelvis, Glutes & Feet

[22:30] - Wrap-Up & Programs Offered

Resources Mentioned:

• Pelvic Floor Fundamentals for Runners: Support your pelvic floor through a whole-body approach so that you can run freely in just 30 minutes a week!
• Women’s Running Academy Intensive: A 12-week group mentorship program to help female runners ditch the cycle of injury and burn out through understanding their body on a deeper level. Take the reins of your training and continue to perform confidently while feeling great long-term. 

Quotes:

• “Peeing your pants while you’re running is just a symptom of mismanaging forces—it likely means you aren’t getting as much as you can out of the effort you’re putting in.”

• “From Kegels to squats to dynamic movements, it’s about finding length, building trust in your body, and letting your pelvic floor respond naturally.”

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