In last week’s blog, we explored why leaking can happen when you return to running after having a baby- you can read that here.
If you recognised yourself in that, you’re not alone.
But the next question most women ask is:
👉 “What do I actually do about it?”
And this is where advice online often falls short.
First Things First: This Is Treatable
Postnatal leaking during running (stress urinary incontinence) is common — but it’s not something you just have to live with.
There is strong evidence that targeted pelvic floor muscle training (PFMT) can improve or resolve symptoms when appropriately prescribed.
● National Institute for Health and Care Excellence recommends supervised pelvic floor training as first-line treatment
● Cochrane Collaboration reviews show PFMT is more effective when individualised and guided
💡 The keyword here is: targeted
Why “Just Do Your Kegels” Isn’t Enough
You’ve probably already tried squeezing your pelvic floor.
But leaking during running isn’t just about strength.
It’s about how your pelvic floor works within a wider system:
● Pressure management
● Breathing
● Impact loading
● Whole-body strength
👉 This is why some women do Kegels consistently… and still leak
What Actually Helps (Evidence + Clinical Practice)
- Pelvic Floor Training — Done Properly
Yes, pelvic floor exercises matter — but they need to be:
✔ Correct (lifting, not pushing down) ✔ Individualised (strength vs endurance vs coordination) ✔ Progressive (not just the same squeeze every day)
💡 Some women need strength, others need timing and coordination - Learn to Manage Pressure
Running creates repeated increases in intra-abdominal pressure.
If that pressure isn’t well managed, it can be directed downwards onto the pelvic floor.
Key factors:
● Breath holding
● Bracing strategies
● Ribcage–pelvis relationship
👉 This is often a missing piece in rehab - Build Strength in the Whole System
Your pelvic floor doesn’t work in isolation.
Strength in the:
● Glutes
● Calves
● Quadriceps
…helps absorb load and reduce demand on the pelvic floor during running.
💡 There’s growing clinical consensus that lower limb strength deficits contribute to overload patterns - Prepare for Impact (Not Just Running Itself)
Before returning to running, your body should tolerate:
● Hopping
● Skipping
● Jogging on the spot
Without leakage or heaviness
👉 These drills help bridge the gap between rehab and running - Gradual Return to Running
Jumping straight into continuous running often overloads the system.
A better approach:
● Run–walk intervals
● Gradual progression
● Monitoring symptoms during and after
What Doesn’t Help (Common Pitfalls)
🚫 Doing endless Kegels without progression 🚫 Ignoring symptoms because they’re “only mild” 🚫 Returning to running too quickly 🚫 Focusing only on the pelvic floor and ignoring strength
When to Seek Help
If you’re leaking when you run, a pelvic health physio can assess:
● Pelvic floor function (strength and coordination)
● Breathing and pressure strategies
● Strength and movement patterns
● Running readiness
👉 This allows for a targeted, efficient plan — rather than guesswork
Final Thoughts
Leaking when you run isn’t just about a “weak pelvic floor”.
It’s about how your body:
● Manages load
● Coordinates movement
● Responds to impact
The good news? 👉 These are all things we can work on
Call to Action
If you’re experiencing leakage when running — or it’s holding you back from getting started —
👉 You don’t have to figure this out on your own.
A personalised assessment can help you return to running with confidence- click here to book now.
