1. Strengthen Your pelvic floor muscles

When you run, the impact from your feet striking the ground increases the pressure in your abdominal and pelvic cavities. If your pelvic floor muscles are weak or not functioning properly, this pressure can cause your bladder to leak. This is known as stress incontinence, which affects as many as 1 in 3 women who run – and it’s not just women who have had a baby who experience this.

The good news is that, like other muscles, your pelvic floor can be trained and strengthened. Regular pelvic floor exercises can help improve the strength and function of these muscles, potentially reducing or eliminating symptoms of incontinence.

Looking for more info about your pelvic floor and how to strengthen it? Check out our 3-minute KICBUMP Pelvic Floor Work video with Ash in the Kic app. She’ll break down everything you need to know, how to activate it and why it’s so important. We know this one is a KICBUMP video, but whether you’re a Kic mumma or not, it’s packed with great info and advice.

2. Stay hydrated!

It might seem logical to limit fluid intake before a run to avoid leakage, but this isn’t the best idea. Dehydration can actually harm your bladder health, reduce your performance, and even increase your risk of constipation, which can further strain your pelvic floor. Instead, drink fluids as you normally would and focus on other methods to manage stress incontinence like strengthening your pelvic floor muscles and improving your body’s shock absorption ability.

3. Keep building that strength

Strengthening muscles beyond your pelvic floor can also help reduce incontinence. Research shows that improving the strength of your glutes, hips, thighs, and calves can be just as effective as pelvic floor exercises in managing symptoms. These muscles play a significant role in absorbing the impact from running, which can decrease the pressure on your pelvic floor. Incorporating strength training into your routine can enhance your overall running performance while supporting pelvic health.

Looking for a workout to boost that glute strength? Try ‘Kettlebell booty killer’ with Sami and Laura in the Kic app! With Deadlifts, Split Squats, Lunges and more, you’ll definitely be feeling this one.

4. Keep flexi and mobile

Many runners experience tightness in the muscles around their pelvis, particularly in the hip flexors, glutes, and lower back. Tight muscles can interfere with the proper function of your pelvic floor, so it’s important to keep these areas loose and relaxed. Regular stretching or foam rolling can help open up these muscles, improving flexibility and allowing your pelvic floor to function more effectively.

The ‘Better movement for runners’ class in the app with Danny is a great one to get those limbs limber.

5. Pay attention to your menstrual cycle

Your menstrual cycle can be an important indicator of pelvic health, particularly during intense training (Looking at you half-marathon queens!). Under-fuelling combined with the physical demands of running can lead to a hormonal imbalance and disrupt your menstrual cycle, causing issues like amenorrhea (absence of periods).

To prevent this from happening, ensure you’re eating enough to fuel your increased energy needs during training. A well-balanced diet rich in a variety of foods is key to maintaining vital bodily functions, repairing muscles, and preventing injury. If you notice changes in your menstrual cycle, such as missing periods, book a chat with your GP for guidance.