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How To Manage Stress Incontinence When Running

Are you noticing leaks while out running? Feeling the squeeze on your bladder with each footstep? It’s a common issue experienced by people everywhere, and it’s most likely caused by what we call stress incontinence.

The good news is that there are ways you can better manage stress incontinence when running, and that’s exactly what we’ll be covering in this blog, so you can enjoy exercise without having to worry about leaks.

What Is Stress Incontinence?

Before anything else, let us provide you with some wider context on stress incontinence. Stress incontinence is one of the four main types of bladder incontinence, alongside urge, overflow, and functional incontinence.

Stress Incontinence Explained

Despite its name, stress incontinence actually has nothing to do with feeling anxious or overwhelmed, although these things can certainly have an effect on your bladder.

Instead, the word “stress” here refers to the physical pressure on your bladder.

When the muscles that usually keep things in check, like your pelvic floor or urethral sphincter, become weaker, even simple movements can cause leaks. That could include anything like:

Laughing with friends
Sneezing or coughing
Exercise like running or lifting something heavy

Although stress incontinence relates to all forms of physical pressure, or “stress” on your bladder, today we’re looking at how it works while running.

When you run, your body is putting pressure on your pelvic floor muscles as you step from one to the next, and occasionally, this can be too much for those muscles that hold in your wee, and when that happens, it results in leaks.

Often, this is because of weakened pelvic floor muscles, but there could be other underlying causes, too, which is why it’s important to speak to your doctor. Weakened pelvic floor muscles make it harder for the urethra to stay closed under this pressure, which is why things like running, jumping, sneezing, etc., can cause you to leak.

Managing Stress Incontinence When Running

So, what can be done to potentially help manage urinary incontinence when running? There’s quite a lot actually — from ways of strengthening your bladder to complete protection with incontinence products for peace of mind.

Let’s have a look at some ways to manage stress incontinence, and possibly even how to stop urine leakage while running.

Strengthen Your Pelvic Floor Muscles

Your pelvic floor muscles play a vital part in stopping bladder leaks when you’re running, due to the reasons we mentioned previously about pressure. So what can you do?

Well, just like any other muscle in the body, you can strengthen them. Kegels are an excellent way to do this.

They’re specific exercises that target the pelvic floor muscles and involve purposeful squeezing and relaxation of these muscles, in the same way as if you were to stop urine mid-stream. Some general guidance includes:

Squeezing your pelvic floor muscles and holding them for 3-5 seconds
Relaxing your pelvic floor muscles for the same amount of time
Complete this for 10-15 repetitions and three times a day (or when possible)

If you’re unable to do this three times a day, then don’t worry, as long as you can fit in one session, you’ll see some benefit. The most important thing here is consistency, not necessarily the intensity, because we’re training these muscles to become stronger and regular exercises are the way to build up a strong pelvic floor.

Plan A Hydration And Toilet Routine

A solid hydration and toilet routine can help make sure you’ve got somewhere to go along the way, or for when you’re back at home. By doing this, you can still stay hydrated before and during your run thanks to those planned toilet breaks.

This is just an example, but perhaps you’ll drink a certain amount of water for a certain amount of time before your run and then empty your bladder before heading out. Then you can plan the exact same for during your run.

Don’t ignore hydration because of leaks. It’s crucial that you don’t restrict fluids because it’s what our body craves and needs, especially during exercise. So plan it, then you needn’t worry!

Use Incontinence Products

Alternatively, while you’re completing Kegel exercises and strengthening your bladder, you can also use products like incontinence pads — just in case!

They’re a solid solution that gives you confidence there won't be any leaks. You don’t need to be concerned about them being noticeable, either, because pads are very discreet and unnoticeable.

Not only that, but you can get sport-specific and active-friendly pads, which are super thin and lightweight, designed specifically for use when running or playing sports.

Consider Your Running Form

This might not be for everyone, but if you’re worried about stress incontinence when running, then breaking down your running technique and seeing whether there are any pelvic floor-friendly adjustments you can make could put a little less pressure on that area.

Here are a few things that might be worth thinking about:

Posture and core engagement: Keeping an upright posture and engaging your core can help to reduce pressure on your bladder.
Shorter strides to reduce impact: Shorter, quicker strides can help reduce impact on your body while avoiding excessive bounce as you run. This means there’s less downward pressure on your pelvic floor.
Breathing and pressure control: Steady and controlled breathing is also another way you can manage pressure in your abdomen. Avoid holding your breath while running because this can increase pressure on your bladder and increase the chances of leaks.

Choose The Right Clothing And Support

Comfort equals confidence — and that’s why choosing the right activewear and clothing is important. Supportive and well-fitted clothing can help reduce movement, improve comfort, and give you more confidence while exercising.

It’s also a great thing to consider if you’re using incontinence products so that they remain in place during your run.

Compression shorts or leggings can provide you with gentle support around your pelvic area, helping to reduce excessive movement and pressure during your run.

Clothing that doesn’t fit can equally be distracting and uncomfortable. Choosing something that’s snug but not restrictive can be helpful and allow you to focus on your run instead of worrying about leaks.

Build Confidence And Reduce Anxiety

All these steps above are there to help you feel more in control. Although this might not be a physical solution, building confidence and reducing anxiety around incontinence when running is just as important.

Worry about leaks can take the enjoyment out of running and may even stop you from going altogether, and we want to help people to not end up in that situation.

It’s completely normal to feel anxious, but that’s where building small coping strategies can help you overcome the stress over time.

When To Seek Medical Advice

While incontinence when running is common and often manageable, there are times when it’s important to speak to a healthcare professional.

If you’re unsure whether your symptoms are normal or feel like they’re affecting your ability to enjoy exercise, getting advice can help you better understand what’s going on and find the right support.

Persistent or worsening symptoms: If leaks continue or don’t improve, even with the likes of pelvic floor exercises and lifestyle changes, then consider seeking medical advice.
Pain or unusual symptoms: Including discomfort, pain when urinating, or sudden changes in bladder habits.
Speaking to the right professional: A GP can assess your symptoms and might refer you to a specialist for more tailored support.

Find The Right Support So You Can Keep Running With Confidence

Managing stress incontinence when running feels overwhelming at first, but as you’ve seen throughout this guide, there are plenty of steps you can take to feel more in control.

Whether it’s strengthening your pelvic floor, adjusting your routine, or simply understanding what’s happening in your body, small changes can make a big difference.

If you’re looking for extra reassurance while you build these habits, the right protection can make all the difference. Our range of incontinence pads includes discreet, comfortable options, which include active-friendly designs made for movement. So you can stay focused on your run!

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