How To Stop Urine & Period Leaks While Running?

How To Stop Urine & Period Leaks While Running?

Some of us love running, and after having a baby, we can’t wait to get back out there. Running is an effective and accessible exercise that can be done indoors or outdoors. Once cleared for exercise by your doctor, run with your stroller in tow, or designate the time for yourself. Remember, though, you just had a baby, so things might not work or feel the same. You might experience accidental leakage ––even after you made sure you went to the bathroom before hitting the pavement.

Depending on where you take your jog, bathrooms may be far and few between. You may wonder why you are leaking when you run and if it is cause for concern. Bladder leaks are common, and many women experience them during their lifetime, including those who have recently delivered a baby. Unfortunately, our pelvic floor weakens as we age.

So, before you run, hear us out. Keep reading to learn about how to stop leaking while running.

Why do I leak while running?

Bladder leaks are referred to as Urinary Incontinence. Urinary incontinence causes a loss of bladder control that can result in embarrassing and inconvenient leaks. There are several types of incontinence, so you may want to contact your doctor to learn more about the incontinence you’re experiencing. While studies can vary, it was reported that as many as 30% of female runners experienced incontinence while running. Bladder leaks caused by running are referred to as 'stress incontinence.' When you run, you may increase pressure on your bladder. This pressure may cause weakness in your urinary sphincter and release urine. Similar to a faucet that does not seal all the way. Stress incontinence can be caused by things such as having a baby or going through menopause. If you’re leaking urine while performing certain activities such as running, or even while laughing or coughing, it might be due to stress incontinence. Your doctor can help you understand what type of incontinence you’re experiencing, which is an important step toward learning how to manage it.

Top tips to manage leaking while running

Leakproof underwear

Leakproof underwear is designed to look and feel like your basic underwear, but protects against all kinds of leaks. Our period underwear is made with buttery-soft material that moves with your body.

Be prepared and plan ahead

Going to the bathroom more frequently might help manage some types of incontinence. However, the reality of planning your day around bathroom breaks might not be so realistic. Visiting the bathroom before leaving work or your house, might be reasonable, but bladder leaks should not hold you back from your day-to-day. While it’s something to consider, you’ll probably want protection at all times - just in case - bringing us back to item number one, leakproof underwear.

Utilize proper breathing techniques

Whether you’re a seasoned runner, or new to the exercise, be mindful that how you breathe can negatively affect your pelvic floor muscles. Without proper breathing, your pelvic floor muscles can be negatively affected and weaken over time. While running, focus on inhaling to exhale, while utilizing your mouth and nose simultaneously. Keeping your breathing steady and engaging your diaphragm is important. Engaging your diaphragm can allow for proper airflow and maximum oxygen intake. 

Bladder training

Bladder training helps to retrain your bladder to hold urine longer and to have a consistent peeing schedule that is convenient for you. 

Bladder training may help:

  • Lengthen the amount of time between bathroom trips. 
  • Increase the amount of urine your bladder can hold.
  • Decrease the feeling of urgency that you need to go. 

    To start bladder training, when you feel the need to go pee, hold your urine for 5 minutes before going to the restroom. As time progresses, you may increase the length between bathroom breaks. It may feel uncomfortable at first, which is okay. However, it won't feel uncomfortable over time as your body adapts to change.

    Stay hydrated (but not too much)

    Our bodies need water to survive. Without water, we can experience dehydration, which may accompany some unpleasant side effects. Therefore, hydrating our bodies is essential for our overall health and urinary system. It’s recommended that women should drink around 11.5 cups of water per day, although, this recommendation can vary depending on height, weight, and other specifics.  While you want to be hydrated for your run, try not to chug water before running. This may influence your bladder to be full and cause bladder leaks. So instead, take sips of water before your run and save your water intake for after the run.

    Seek professional help

    We get it, bladder leaks can feel awkward, but we promise your doctor is here to help. Discuss any concerns with your doctor, especially those that are getting in the way of life. Even if your doctor simply reassures you nothing is wrong, you can feel better and more confidently head out for your next run. It’s been reported that nearly 56% of women who experienced incontinence did not speak to their doctor. Decrease that statistic and speak to your doctor.

    Which leakproof undies are best for running?

    Similar to your basic underwear, our leakproof underwear comes in various styles. Shop styles such as our Leakproof Thong, Mesh Hipster, or Leakproof Hipster, and choose the ones closest to the styles you like to run in. Once you’ve narrowed down styles, note the absorbency levels to choose one that provides adequate protection. All of our underwear is designed to protect against all kinds of leaks, whether you’re running, walking, or sleeping.

    Shop Proof

    Proof undies are designed to look and feel like your basics, our leakproof underwear provides a solution that doesn’t take much adjusting to. Slip on leakproof protection and head out on that run.




    Washington University School of Medicine in St Louis. Are Pelvic Floor Disorders a Normal Part of Aging?,common%20in%20those%20with%20constipation

    Yale Medicine. Urinary Incontinence in Women,,or%20inevitable%20part%20of%20aging

    Mayo Clinic. Urinary Incontinence,

    Runners World. Is It Common to Have a Leaky Bladder While Running?

    Uro Center. Urinary Incontinence,

    Penn Medicine. Stress Incontinence,

    Aeroflow Urology. 10 Best Tips To Prevent Peeing While Running,

    Mayo Clinic. Nutrition and Healthy Eating,

    What Should I Wear When I’m Running On My Period?

    Back to blog