Running with Incontinence: Five Tips for Managing Symptoms and Staying Comfortable
Don’t hang up your running shoes just yet., Running after pregnancy is possible, even if you’re dealing with incontinence! Believe us, we know it can be challenging and discouraging, but there is hope! Keep reading to learn all about our best tips including understanding when and why leakage happens, adjusting your posture, being mindful of your clothing, and making some adjustments. Let’s go!
Identifying Patterns of Running with Incontinence: When Does Leakage Happen?
First, pay attention, and think back on your previous workouts. Is there a specific point in your run when you notice leakage?
Is it tied to certain distances, a particular speed, or does it just happen every time?
Some runners only experience leakage after reaching a specific mileage, or when increasing their pace. Keeping track of these details can help you anticipate when you might be most vulnerable and allow you to strategize around it.
Pay Attention to Gripping Tendencies
Body tension can contribute to pelvic floor stress, which may lead to incontinence. Notice if you’re squeezing your thighs together, hunching over, or sucking in your stomach while running.
These gripping tendencies put extra pressure on your pelvic area, potentially leading to more leakage. Relaxing and grounding yourself into a comfortable stride can reduce these tendencies.
Choose Supportive (but Not Restrictive) Wardrobe Options for Running with Incontinence
Sometimes, running leggings or shorts that are too tight around the waist or hips can increase pressure on the pelvic floor. Look for supportive, high-waisted leggings or running shorts that offer a comfortable fit without compressing your core. Breathable, flexible fabrics can help keep pressure off your midsection, allowing for better pelvic floor stability as you run.
Monitor Your Posture: Keep It Relaxed and Balanced
Good posture during running is crucial for managing incontinence and preventing further pelvic strain. Check in with your form periodically, especially if your posture shifts over the course of a run. A few key elements to remember:
Relax your shoulders and avoid letting them creep up towards your ears.
Lean slightly forward from the hips, not the waist, to maintain momentum without collapsing into your core.
Look towards the horizon, rather than down at your feet, to keep your upper body open and relaxed.
Aim for a mid-foot strike instead of landing hard on your heels or toes, as this can create a more even distribution of impact, reducing stress on the pelvic floor.
Try a Walk-Run Approach for Running with Incontinence
If you notice leakage starting at a particular point in your run, consider a walk-run interval strategy.
Run until you feel at risk for leaking, then walk for a few minutes to allow your body to reset before you start to run again.
This approach can help you manage symptoms while maintaining your endurance and fitness. Over time, these intervals may also allow your pelvic floor muscles to strengthen gradually, potentially reducing leakage over longer runs.
Patience is key when running with incontinence
Managing incontinence while running is a process, but like we said at the start, you do not have to let this issue stop you. With some awareness and slight adjustments, you can still get out there and pound the pavement.
Running has so many benefits–it can improve your heart health, help you manage your weight, boost your mood, and strengthen your muscles. If you enjoyed running before pregnancy, we want you to continue to enjoy it now!
We hope that with these adjustments, you can stay active and in control. Happy running!
