Why Do I Leak Urine When I Run? (And What You Can Do About It)

If you’ve ever leaked urine during a run, a jump, or even a sneeze — you are absolutely not alone.

It’s incredibly common, especially after having children, but it’s also something that many women feel embarrassed to talk about.

The good news? It’s not something you just have to put up with.

What is leaking during running?

Leaking urine with exercise is known as Stress Urinary Incontinence.

Despite the name, it’s not about emotional stress — it’s about physical pressure.

When you run, jump, or land, there’s an increase in pressure through your abdomen. If your pelvic floor isn’t able to manage that pressure effectively, leakage can happen.

Why does it happen?

There are a few common reasons:

1. Pelvic floor weakness Often seen after pregnancy and birth, but it can affect any woman.

2. Poor coordination (not just weakness) Your pelvic floor needs to switch on quickly and work with your breath and core — it’s not just about squeezing harder.

3. High impact load Running places repeated load through the body. If your system isn’t prepared for it (yet), symptoms can show up.

4. Fatigue You might be fine at the start of a run, but leak towards the end — this is really common.

Should you stop running?

No — but you may need to modify things temporarily.

Stopping everything isn’t usually necessary (or helpful), but ignoring symptoms isn’t the answer either.

Think of it as a sign your body needs support, not a reason to quit.

What actually helps?

Here’s where we move away from “just do your Kegels”…

✔️ Pelvic floor training (done properly) This includes:

• Strength

• Endurance

• Quick contractions (for impact)

  
  

✔️ Breathing and pressure management Learning how your diaphragm, core, and pelvic floor work together is key.

✔️ Gradual return to impact Building up running, rather than jumping straight back in.

✔️ Strength training Glutes, hamstrings, and deep core all play a role.

When should you get help?

If you:

• Leak during exercise

• Avoid running because of it

• Feel heaviness or dragging

…it’s worth seeing a women’s health physio.

This is exactly what we assess and treat — and it’s often very fixable with the right approach.

Final thoughts

Leaking when you run is common — but it’s not normal.

You deserve to feel confident in your body, whether that’s running a marathon or just chasing after your kids.

If this is something you’re dealing with, you’re not alone — and you don’t have to just “put up with it.”

If you’d like support with this, you can book an appointment or get in touch to chat through what’s going on.

And if you found this helpful, feel free to share it — because the more we talk about these things, the less taboo they become.