Prevent leaking while running

Are you leaking urine when you run and just accepting it as normal? It's not — and it's usually fixable with a few form changes.

🔬 THE KEY PRINCIPLE
Urinary leakage is often a result of pressure mismanagement inside the abdomen. The pelvic floor system isn't just the sling muscles underneath you — it includes every muscle touching the pelvis, including the abdomen, back, rib cage, and up to the shoulder blades. Running or walking with an arched back (lordosis) and a super upright chest forces pressure forward onto the bladder, while letting the hips pop out to the side when landing changes bladder pressure in a different way and can also cause leakage.

🦵 WHO THIS IS FOR
✅ Runners experiencing bladder leakage during exercise
✅ Anyone told leakage is "just normal" after pregnancy or over time
✅ Runners wanting to improve core and pelvic floor pressure management
✅ Postpartum runners returning to training

✅ YOU SHOULD FEEL
To correct forward pressure, engage your upper and lower abdominals to pull the core in, and run with a slight forward lean of about 20 degrees to center your organs and take pressure off the bladder. To correct side-to-side pressure, keep your hip tucked underneath you as you move rather than letting it pop out to the side, maintaining organ alignment in the center of your trunk. It's easier to practice and control this form while moving slowly, so use interval running — alternating walking and running — and use the walking portions to dial in core and hip engagement, building habits that carry over into your running. Not seeing improvement? Consult a pelvic floor physical therapist for a personalized program.

This week’s video is: Here's how to stop pee leakage when you run!

Here’s what you’ll learn:

🧠 Why does bladder leakage occur while running

💪 The best posture to reduce your risk of bladder leakage while running/walking

🏃 How to engage your core while you are running to prevent bladder leakage

📺 Watch it here: