Back to Blog
how to stop urine leakage while running

How to Stop Urine Leakage While Running: 6 Options for Runners

pelvic floor pelvic health exercises urinary incontinence Jun 07, 2024

Dealing with urine leakage while running can be a challenging and often embarrassing issue, but it's a common problem that many runners face. If you've been searching for solutions on how to stop urine leakage while running, you're not alone. In this blog post, we will explore six potential options and the pros and cons of each approach, empowering you to find the best solution that fits your needs and stay focused on your running goals.


Here are 6 options for you if you are peeing while you are running:


1 - Just live with it.


  • You don’t have to change anything about your training.


  • It’s inconvenient and can be embarrassing (always wondering if others can tell).
  • You are always planning your runs around bathroom stops.
  • You have to hold back downhill or in the final kick of a race.
  • It likely means you are losing energy in your stride, negatively affecting your running economy.


2 - Kegels (squeeze and lift)


  • Helps build a connection with the pelvic floor.
  • May help build pelvic floor strength (which might not actually be what you need).



3 - Belly Breathing


  • Can be relaxing which typically benefits the pelvic floor.
  • Promotes diaphragmatic breathing.


  • Reinforces stiffness in your ribs, which will send more pressure down into your pelvic floor when you stand back up.
  • Neglects the rest of the body and how it manages gravity and forces.
  • Doesn’t translate well to the natural function of the pelvic floor in your running stride.


4 - Clamshells and Happy Baby


  • Can strengthen the glutes and relax the front of the pelvic floor, respectively.
  • It’s easy to do.



5 - General Strength Training



  • Often ends up unintentionally reinforcing a pattern of tightness in the back of the pelvic floor (the real culprit in my opinion).
  • Can send too much pressure down into the pelvic floor when done with bad mechanics.
  • Doesn’t always translate specifically to the natural function of the pelvic floor in your running stride.


6 - Pelvic Floor Fundamentals for Runners


  • Translates specifically to the natural function of the pelvic floor in your running stride.
  • Strengthen muscle groups in patterns that specifically support the pelvic floor.
  • Consider the whole body and how it manages gravity and forces as you run.


  • It will take some time (30 minutes a week) to put these practices in place and build the foundation (but it will be worth it).


I know which one I would choose!


What about you?

If you're looking for a comprehensive solution to address urine leakage while running, consider enrolling in my course, "Pelvic Floor Fundamentals for Runners." This course offers a targeted approach that specifically translates to the natural function of your pelvic floor during your running stride. By strengthening muscle groups in patterns that support the pelvic floor and considering the whole body's management of gravity and forces, this program provides a holistic solution. While it requires a time investment of 30 minutes a week to build a solid foundation. I can confidently say this is the best option for you to keep running without worry.


Click here to learn more about Pelvic Floor Fundamentals.


 Next on your reading list: 

Run Like a Queen: 5 Pelvic Floor Exercises For Women

Ribs, Feet and Pelvic Floor: How to Understand Running Mechanics and Boost your Performance

Running with Hypermobility: Building Stability for Better Performance


Don't miss a thing!

Join the community, be the first to know about what's coming up, and get even more great content!

Sign Up For My Email List