Going for a run, the wind in your hair, the rhythm of your stride — it's true freedom. Yet, for some, there's a hurdle, an inconvenience that can disrupt this liberating experience: peeing while running. In this comprehensive guide, we'll look into the challenges runners face regarding bladder control, emphasizing the pivotal role of pelvic floor strength. Let's lace up our shoes and explore practical tips to manage incontinence, ensuring a more comfortable and confident run for all.

understanding urine leakage while running

Running and leaking — it's more common than you might think. Statistics reveal that a significant portion of the running community, spanning various ages and backgrounds, faces the challenge of urinary incontinence during their workouts. It's a shared experience that doesn't discriminate, affecting seasoned marathon runners and those just beginning their jogging journey. 

Whether it's stress incontinence, which often surfaces during activities like running, or urge incontinence, characterized by a sudden, strong need to urinate, understanding the causes is the first step toward effective management. From the impact of age and childbirth to the nuances of pelvic floor health, exploring the underlying factors opens the door to a more informed and empowered approach to tackling incontinence during your runs.

strengthening pelvic floor

To avoid stress while running due to urinary leakage, any runner needs to strengthen their pelvic floor. Here are some practical tips to do so:

#1 kegel exercises for runners

Let's talk about making your pelvic floor stronger with Kegel exercises. Exercise is important for runners dealing with leaks. Kegels involve squeezing and relaxing the muscles down there, making them stronger. Learn to do them right, so you're working the correct muscles. Try to do them regularly, like brushing your teeth, and you'll notice improvements not just when you're running, but in your everyday life too.

#2 yoga poses for a healthy pelvic floor

Kegels are cool, but there's more to explore. Try some yoga poses — they're like stretches that also make your pelvic floor stronger. Poses like downward dog and bridge pose are great. Yoga is not just about moving; it helps you feel good in your body. Think about adding a bit of easy yoga before or after your run to keep your pelvic floor happy and healthy.

#3 stretching for a strong pelvic floor

Let's talk about stretches that are good for your pelvic floor. Poses like the butterfly stretch and happy baby pose are like treats for your muscles down there. Stretching isn't just about feeling less tight, but it also helps you manage leaks better. Stretch regularly, and it's like giving your muscles a nice, relaxing massage that keeps them in good shape. If you have any questions about stretching, it would be good to consult a pelvic floor physical therapist. Apart from guiding you through the exercise, they will make sure to give you the best treatment option, if you'll ever need it. 

#4 pilates moves for a solid base

Pilates is like having a buddy on your journey to a strong pelvic floor. Try moves like pelvic tilts and leg circles — they're not too hard for most people. Pilates looks at the whole picture, working lots of muscles to make your pelvic floor strong from every angle. If you want extra help, consider joining a Pilates class or doing some Pilates workouts with someone guiding you.

#5 full-body strength training for runners

It's not just about one kind of exercise; it's about doing exercises that make your whole body strong. Squats, lunges, and leg presses are like magic for your pelvic floor, abdominal muscles, and the muscles around it. Doing all kinds of exercises helps your body handle the challenges of running better. It can also help in reducing pelvic pain and other health care issues. If you're not sure what exercises are right for you, ask someone who knows about fitness to help create a plan that works for you and your pelvic floor.

lifestyle and dietary tips

To avoid the symptoms of urinary incontinence, you would want to have good habits through the food you eat and your lifestyle. Beyond just trying to control a bladder leak, or practicing any type of pelvic floor exercise, be mindful of what you consume in your body. Incorporating these simple lifestyle and dietary practices into your routine can make a significant difference in managing incontinence during your runs. Here are some helpful tips you can follow:

1. find the right balance: Staying hydrated is key, but we get it — mid-run bathroom breaks aren't ideal. Strike a balance between sipping enough water to stay hydrated and avoiding excessive intake, leading to inconvenient pit stops.

1. think fiber: Foods rich in fiber can be your pelvic floor's best friend. Explore options like whole grains, fruits, and vegetables to support digestive health and ease the pressure on your bladder.

1. lean proteins: Incorporate lean proteins like chicken, fish, or plant-based alternatives into your diet. Protein helps maintain muscle strength, including the muscles around your bladder.

2. scheduled bathroom breaks: Plan your bathroom visits strategically, especially before your run. An empty bladder minimizes the risk of unexpected leaks during your workout.

Thinx for All Leaks: beyond the run

Running with confidence should be an experience free from worry or limitation. Acknowledge the challenge, but embrace the journey with proactive steps toward regaining control. You're not alone, and seeking professional advice can provide personalized solutions.

Thinx for All Leaks is a great partner and solution for incontinence. Thinx goes beyond managing periods, we are also on a mission to manage all of life's leaks. We want to ensure that leaks don't hinder your journey. So, next time you hit the pavement, with a strengthened pelvic floor and actionable tips, run with the assurance that leaks don't define you. 

sources

National Association For Continence. Don’t Quit Exercising because of Urinary Incontinence. https://nafc.org/bhealth-blog/dont-quit-exercising-because-of-urinary-incontinence/ 

Incontinence UK. How to Manage Stress Incontinence When Running. https://www.incontinence.co.uk/managing-stress-incontinence-when-running 

Aeroflow Urology. 10 Best Tips to Prevent Peeing While Running. https://aeroflowurology.com/blog/10-best-tips-to-prevent-peeing-while-running 

Posted: January 19, 2024