Leak when you run? Your pelvic floor might not be to blame

If you have ever experienced an unexpected leak during a run, you’re definitely not alone.

While we are often quick to blame our pelvic floor for any leaks we experience when running, that’s not the whole story. Your running technique, glute strength, mobility, and how you train can all play a part.

Which is why when looking at trying to reduce any leaks when running you need a whole-body approach.

Yes, the pelvic floor matters, but it’s not the whole story 

Your pelvic floor is a group of muscles that supports your bladder, bowel, and uterus. It also plays a role in managing pressure and load when you run.

But it doesn’t do this in isolation. It works with your back muscles, diaphragm and core to control pressure. And is helped by your glutes and the muscles around your hips.

Which means if the other muscles are over loaded, due to lack of strength, flexibility or running technique, then the pelvic floor can struggle to manage the pressure.

So, leaks aren’t always a sign of a weak pelvic floor. Often they are a sign of an overloaded or too strong pelvic floor. Which is why a whole-body approach is vital.

How running technique can increase pressure 

How you run can make a big difference to whether you experience leaking, or how often you leak.

Running with excessive strides, landing heavy, leaning forward at the hips, or swinging your legs as you run can all have an impact on the muscles that support the pelvic floor. Meaning your pelvic floor is put under more load than it can cope with, leading to leaks.

So working on your running technique and, more importantly, building the strength and mobility in those supporting muscles will really help to reduce the frequency of any leaks.

Sudden changes in load or direction 

Think about when you leak. For most women, there is often a trigger.

Running longer, faster, going up hill or down hill, or having to change direction quickly to dodge a passerby or tree root, are all common triggers for leaking when running.

It could be that you’ve increased your mileage or added speed work too quickly, and your body hasn’t had time to adapt. Or if you leak on hills, it could be that you are over striding and putting more pressure on your pelvic floor.

There are many reasons that aren’t directly related to your pelvic floor for leaks to happen when running. Which is why a lot of women find that just doing Kegels isn’t enough. You need to address the cause. Which is why a working with a running coach who is also a pelvic floor specialist can be of huge benefit.

The role of hip mobility 

Tight hips can restrict your range of motion. Meaning other areas, like your lower back or pelvic floor, have to compensate.

If you have lower back pain, or frequently have achy hips during a run, then focusing on hip mobility will really help. More mobile hips will also mean your pelvic floor is under less stress when running.

Simple mobility work, like dynamic hip openers or hip flexor stretches, can make a big difference and can be easily incorporated into your warm up and cool down routine.

Runners need strong glutes

Your glutes are the powerhouse muscles for running. They help to stabilise your pelvis, control your stride, help absorb force and reduce postural fatigue.

Without strong glutes other muscles try and take up the slack, which means they get overloaded and tired. This affects not only your pelvic floor but your quads and abdominals as well.

But it’s really common for glutes to be underactive or weak, especially if you sit for long periods at a time. Focusing on targeted strength training and activation for your glutes can not only help to reduce leaks whilst running, but also help you become a stronger runner overall.

A whole-body approach is key 

So if you are a runner who experiences leaks when you run, instead of only focusing on pelvic floor exercises, take a more holistic view.

A strong and mobile body can better support your pelvic floor and help you become a stronger, more efficient runner as well.

Want to learn more about running strong without leaks?

Contact me now to set up your free personalised health chat and let’s talk about what’s really going on.