Core Focus DPT

Running is one of the best ways to build endurance, maintain strength, and boost mental clarity. But if you’ve ever felt a little off—whether it’s leakage, discomfort, or pressure—you might need to pay more attention to your pelvic floor. This group of muscles is essential for core stability, bladder control, and overall comfort while running. Here’s what every female runner should know to keep their pelvic floor in top shape.

1. Strengthen and Relax Your Pelvic Floor

Many runners focus on strengthening their pelvic floor with Kegels, but these muscles also need to relax properly. Over-tightening can lead to discomfort, pain, or even worsening symptoms like leakage. Try exercises like diaphragmatic breathing, 360-breathing, and deep squats to encourage full range of motion in your abdominal core and pelvic floor muscles.

2. Check Your Running Posture

Your posture affects how your pelvic floor functions. If you tend to run with a forward lean or a tucked pelvis, your pelvic floor may be overcompensating. Aim for a tall, neutral spine, engage your core gently, and avoid excessive tension in your glutes.

3. Don’t Ignore Leakage

A little urine leakage (stress incontinence) during runs might seem common, but it’s not something you have to accept. This can be a sign of weakness, tightness, or miscommunication within your pelvic floor. A physical therapist specializing in pelvic health can assess whether you need strengthening, relaxation, or coordination exercises.

4. Breathe With Your Core

Breathwork is a game-changer for pelvic floor function. Avoid shallow chest breathing and instead focus on expanding through your ribs and belly as you inhale. This supports your core and pelvic floor, reducing pressure and preventing unnecessary strain while running.

5. Strengthen Your Hips and Glutes

Weak hips and glutes can cause compensation patterns that stress the pelvic floor. Incorporate exercises like hip bridges, lateral band walks, and single-leg squats into your routine to improve stability and reduce excess strain on your core and pelvic muscles.

6. Pay Attention to Symptoms After Running

If you experience heaviness, dragging sensations, or pelvic pain post-run, it could indicate prolapse or excess pressure on your pelvic floor. Modify your training intensity and check in with a pelvic health specialist to ensure your running habits are supporting your long-term health.

Keep Running Strong and Confident

Your pelvic floor plays a crucial role in running comfort and performance. By strengthening, relaxing, and improving your core coordination, you can continue running without discomfort or concern. If issues persist, consulting a pelvic floor therapist can provide personalized strategies to help you move with confidence.

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.