Common, but Not Normal: How to Stop Leaking Urine When Running

Episode Summary:

In this episode, Alison explains that pelvic floor health is about far more than Kegels—it’s about how the pelvic floor integrates with the rib cage, pelvis, hips, and feet to manage pressure and transfer force during running. Through her four-point Pelvic Floor Audit (stack and pressure management, posterior length, hip rotation, and foot rotation), she shows how limitations in rib mobility, pelvic alignment, hamstrings, and rotational capacity can contribute to leaking, pain, and inefficient stride mechanics. She emphasizes that symptoms like incontinence are not just embarrassing inconveniences but signals of reduced power and poor force management. Ultimately, a responsive pelvic floor requires coordinated strength, rotation, and the ability to lengthen—not constant tension—so runners can move more efficiently and confidently.

Key Takeaways:

• Leaking is a force-management problem, not just a “bladder issue.” Incontinence during running often signals inefficient absorption and propulsion in your stride, meaning you may be losing power.
• Stack and pressure management matter. Rib cage mobility and the ability to find pelvic neutral allow the core canister to distribute pressure effectively instead of dumping it into the pelvic floor.
• Length creates strength. A responsive pelvic floor needs the ability to lengthen (especially through internal rotation and posterior expansion) in order to naturally lift and contract during running.
• Rotation is essential. Running is rotation, and the pelvic floor pre-activates with rotational movement—so hip and foot rotational capacity are critical for both symptom reduction and performance.

Time Stamps:

[00:00] - Introduction + Workshop Overview

[02:39] - Normal Function, Red Flags & Stats

[07:36] - Leaking as a Power Problem

[11:11] - Point 1: Stack & Pressure Management

[22:37] - Point 2: Finding Length in the Back

[29:51] - Rotation & Integration

 Resources Mentioned:

• The Pelvic Floor Audit: A FREE virtual workshop for female runners who want to enjoy running without worrying about their pelvic floor all the time. Through my comprehensive, 4-point assessment you will determine the main contributing factors to your pelvic floor symptoms so that you can finally run freely, without worry! 

Quotes:

• “A rib cage that doesn’t move sets the pelvic floor up for failure.”
• “Constant tension is the antithesis of a responsive pelvic floor.”

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