How do I stop leaking whilst running

Running in particular can actually contribute to symptoms of stress urinary incontinence in the same way that coughing, sneezing, laughing and other physical activities can play a part in causing leaks.

Running however also has lots of great physical and mental health benefits- it releases endorphins into our body and is a great escape from stress especially if you run outside or listening to your favourite playlist. 

Elite athletes experience higher levels of stress incontinence

A study showed that different female sports are associated with stress urinary incontinence with a prevalence in volleyball of 75.6%. The other sports showed the following percentages of stress incontinence: 72.7% for trampolining, 50% for indoor soccer, 45.5% for cross-country skiers and runners, 44% for running, 34.8% for basketball, 20.8% for athletics and 20% for handball.It’s worth thinking therefore that bladder weakness is not only something that impacts on women who exercise once or twice a week but also impacts women who are exercising every day and at the top of their professional game. 

It’s important therefore not to let bladder weakness and leaks get in the way of your running. Here’s a few things to consider: 

Leaks can be linked to specific actions 

There are specific actions that can be linked to experiencing leaks. For instance runners often report experiencing leaks or loss of urinary control when their foot hits the ground. 

Symptoms can increase because of running surface

Leaks may also increase with a change in running surface or renewed effort such as when you pick up the pace at the end of a race.  This kind of bladder leak can be due to weakness in the pelvic floor muscles, tightness in these muscles, poor coordination, or a combination of these. 

Running behaviours can exacerbate symptoms

Common running behaviours can also contribute. It’s important to avoid increasing intra-abdominal pressure which can strain pelvic floor muscles. Ways that you can do this might be through holding your breath whilst you’re running or when you’re picking up the pace or holding in your tummy muscles whilst you run or even attempting to hold in your pelvic floor muscles.  

Breathing can really help to avoid leaks whilst running 

Breathing is incredibly important whenever you’re exercising and yet it can be something that you forget to do properly. It’s perfectly normal to hold your breath for instance if you’re focused on something like checking how many miles you’ve got left to run on your device or changing your playlist. Instead, practice breathing into your tummy with your diaphragm, allowing your pelvic floor muscles to drop, and let reflexes do the job of controlling urination. 

Think about your posture when you run 

Try leaning forward slightly while you run to reduce pressure on pelvic floor muscles and aid proper breathing. Make sure your upper body is relaxed and you are not crunched over- putting additional pressure on your abdomen and pelvic floor muscles. 

Think about your diet and what you’re drinking

It’s also important to think about what you’re drinking and eating in a more holistic way as these factors can increase your risk of bladder weakness. So make sure you avoid caffeine or at least reduce your intake (don’t do this quickly, build up to it gradually as you may experience some withdrawal symptoms). Stay hydrated and avoid bladder irritants like caffeine, citrus fruits, milk, carbonated beverages, and chocolate.

Book to see a pelvic floor physiotherapist 

If the problem persists then it is definitely worth consulting a pelvic floor physio. You can contact your GP first, and they should be able to refer you or you can of course book one independently too. A therapist will give you an examination and will create a treatment plan to address your concerns. 

Finally don't let bladder leaks get in the way of your enjoyment of running. It's so important to stay physically active and with the right support you should be well on your way to running with fewer leaks!