In this episode of The Pelvic Floor Connection, pelvic floor and core coach Sarahjane West-Watson explores why running can trigger urinary leakage and why the solution is often very different from what many women have been told.
Many women assume leaking during exercise simply means their pelvic floor is weak and that doing more Kegel exercises will fix the problem. In reality, pelvic floor dysfunction during running is often linked to pressure management, muscle coordination and core function, rather than strength alone.
Running creates repeated pressure through the abdomen and pelvis. With every stride, your pelvic floor must respond quickly to support the bladder and manage internal pressure. If this system is not coordinating effectively, symptoms like bladder leaks, heaviness or reduced control can appear.
Sarahjane explains how over-gripping the core, activating the wrong muscles, or misunderstanding how the pelvic floor works can increase pressure on the bladder and make symptoms worse — even for women who are actively exercising.
You’ll also learn how hormonal changes across the menstrual cycle and during midlife can influence bladder control, and why factors such as caffeine, hydration habits and pelvic pressure can sometimes aggravate symptoms during running.
If you have ever wondered:
• Why do I leak when I run?
• Is leaking when running normal?
• Why does my pelvic floor feel heavy during exercise?
• Why aren’t Kegels fixing my bladder leaks?
• Can I run again without worrying about leaking?
This episode will help you better understand what your body may be asking for — and what you can do to support it.
Key Topics Covered in This Episode
• Why many women leak when they run and why it is so common
• The difference between stress incontinence and urge incontinence
• How running creates repeated pressure through the abdomen and pelvis
• Why pelvic floor coordination, not just strength, is essential for continence
• How over-gripping the core and abdominal muscles can increase bladder pressure
• Why many women activate the wrong muscles when trying to do pelvic floor exercises
• The role of the pelvic floor sling and deep core system in supporting the bladder
• Why postnatal women often notice bladder leaks when running
• How hormonal changes and the menstrual cycle influence pelvic floor function
• The impact of caffeine, hydration and bladder irritants on bladder control during exercise
• Why simply doing
Kegel exercises may not solve leaking when runningRestore Your Core & Pelvic Floor
If you would like expert support to reconnect and strengthen with your pelvic floor and deep core, Sarahjane’s guided programme Transform Your Core & Pelvic Floor helps women understand how to activate the right muscles and build real support for movement, exercise and everyday life.
Join the waitlist for early access and early-bird pricing:
www.fitfannyadams.com/waitlist
Follow the Pelvic Floor Connection: If you found this episode helpful, follow The Pelvic Floor Connection so you never miss new conversations about pelvic floor health, core strength and women’s wellbeing.
And if you know a woman who runs or exercises and worries about bladder leaks, share this episode with her — it may help her understand what her body needs.
