Pelvic Floor Strength for Runners

Running is an incredible sport that builds endurance, strength, and mental resilience. But for many runners—especially women—pelvic floor dysfunction can get in the way of training and performance.

If you’ve ever experienced leaking urine while running, struggled with core weakness, or felt pelvic pressure or pain, your pelvic floor might not be functioning properly. The good news? You don’t have to just “deal with it” or stop running. With the right strengthening and coordination strategies, you can improve pelvic floor function, prevent leaks, and optimize your performance.

What Is the Pelvic Floor & Why Does It Matter for Runners?

The pelvic floor is a group of muscles that sit at the bottom of the pelvis. These muscles play a crucial role in:

✅ Bladder and bowel control (preventing leaks)
✅ Core stability (working with your abs and back muscles)
✅ Shock absorption (handling the impact of running)
✅ Pelvic organ support (keeping everything in place)

When the pelvic floor is too weak or too tight, it can lead to issues like:

• Stress urinary incontinence (SUI) – Leaking urine during running, jumping, or sneezing.

• Pelvic organ prolapse – A feeling of heaviness or pressure in the pelvis.

• Hip, back, or core weakness – Poor pelvic floor coordination can affect posture and movement efficiency.

Since running is a high-impact sport, the pelvic floor must be strong enough to handle repetitive impact while also being relaxed enough to allow proper movement and breathing.

Why Do Some Runners Leak Urine While Running?

Leaking while running—also known as stress urinary incontinence—happens when the pelvic floor muscles aren’t providing enough support during impact. This can be due to:

⚡ Weak Pelvic Floor Muscles – If the muscles lack strength, they can’t control bladder pressure.
⚡ Tight & Overactive Muscles – If the pelvic floor is constantly tense, it can’t engage properly when needed.
⚡ Poor Core & Breathing Mechanics – Improper breath control and bracing strategies create excessive pressure on the bladder.
⚡ Postpartum or Hormonal Changes – Pregnancy, childbirth, and menopause can weaken pelvic floor support.

Understanding the root cause is key to finding the right strengthening, relaxation, and breathing strategies to support your running.

How to Strengthen & Support Your Pelvic Floor for Running

1. Master Your Breathing & Core Connection

Your diaphragm and pelvic floor work together, so proper breathing is key.

Try this:
🫁 Diaphragmatic Breathing:

• Sit or lie down comfortably.

• Place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, expanding your belly without lifting your chest.

• Exhale through your mouth, feeling your belly gently contract.

Why it helps: This improves core coordination, reduces excess pressure on the pelvic floor, and prevents unnecessary tension.

2. Strengthen, But Don’t Overdo Kegels

Kegels (contracting the pelvic floor) are commonly recommended, but they’re not the only answer—and for some runners, they can make symptoms worse if the pelvic floor is already too tight.

Try this:
Pelvic Floor Coordination Exercise:
1️⃣ Inhale to relax your pelvic floor.
2️⃣ Exhale to gently engage your pelvic floor (as if lifting a marble).
3️⃣ Hold for 3-5 seconds, then fully relax.
4️⃣ Repeat for 8-10 reps, focusing on control rather than max contraction.

Why it helps: Strength without coordination is useless. This teaches your pelvic floor to engage and release properly during impact.

3. Strengthen Your Glutes & Core

Your glutes, deep core, and pelvic floor work together to create a strong foundation for running.

Best exercises for runners:
🔥 Glute Bridges – Strengthens hip stability and pelvic floor support.
🔥 Deadbugs – Improves core control and breathing mechanics.
🔥 Single-Leg Romanian Deadlifts – Builds balance and pelvic stability.
🔥 Side Planks – Enhances lateral stability for better running form.

Why it helps: A strong core and glutes reduce stress on the pelvic floor and improve overall running efficiency.

4. Check Your Running Form & Posture

Poor posture can lead to excessive downward pressure on the pelvic floor.

✅ Run tall, not tense – Avoid slouching or excessive forward lean.
✅ Relax your shoulders – Unnecessary tension can create pressure imbalances.
✅ Engage your deep core naturally – Avoid excessive gripping or breath-holding.

Why it helps: Good posture optimizes pressure distribution, reducing stress on the pelvic floor.

5. Progress Your Running Gradually

If you’re returning to running after pregnancy or injury, build up slowly to avoid overloading the pelvic floor.

• Start with walk-run intervals to reintroduce impact.

• Reduce stride length if you feel heaviness or leaking.

• Empty your bladder before running—but avoid going “just in case” too often, as this can weaken bladder control over time.

Why it helps: Gradual progression allows your pelvic floor to adapt to impact safely.

When to See a Pelvic Floor Physical Therapist

If you’ve tried strengthening but still experience:

🔴 Persistent leaking during runs
🔴 Pelvic pressure or heaviness
🔴 Hip, lower back, or core instability
🔴 Pain during or after running

…a pelvic floor physical therapist can assess your movement, core function, and pelvic health to create a tailored rehab plan.

Final Thoughts: Running Strong Without Leaks

Pelvic floor dysfunction doesn’t have to limit your training or performance. By improving breathing, core engagement, and muscle coordination, you can strengthen your pelvic floor, reduce leaks, and run with confidence.

Need help with pelvic floor training for running? Contact us today for a personalized evaluation and treatment plan!

You can book a visit here: https://yourmovephysicaltherapy.janeapp.com/