Peeing While Running: Is It Normal?
The last thing you want to encounter while being physically active is bladder leakage. You’ve already got a whole bunch of things surging through your mind on the trail or treadmill, and they’re all distracting you from the most important thing—pushing yourself further and harder than you did yesterday. But there are some things you can do to keep leaks in check because you want to run on the trail, not to the bathroom!
Bladder Leakage While Running Is Prevalent
Before you read any further, we want to say one important thing: Bladder leaks during exercise aren’t uncommon for women at any age. In fact, stress urinary incontinence is extremely widespread, regardless of demographics or fitness level. Case in point: It affects nearly a third of all elite endurance athletes under age 35 and nearly half of all women at age 60. Even some women from our community have shared that they experience leakage when running. But that doesn’t mean you should just accept it as inevitable.
Why We Experience Bladder Leaks While Running
Bladder leaks while running is a symptom of stress incontinence, a type of incontinence that happens when a physical movement or activity puts stress on the bladder and triggers leakage. It’s the same type of incontinence that’s to blame for leakage while coughing or sneezing. Let’s take a look at why this happens.
In people who do not have stress incontinence, putting pressure on the bladder isn’t a big deal because the pelvic floor muscles and sphincter are there to support it. The pelvic floor muscles are like a hammock of muscles that scaffold and strengthen the bladder and urethra, while the sphincter tightens and holds in urine before it enters the urethra. When these muscles become weak, stretched, or damaged, they can no longer do their job, and stress incontinence happens.
When do pelvic floor muscles and the sphincter weaken? The most common causes are pregnancy and childbirth—this is thought to be one reason why stress incontinence is more common in women than men—but chronic coughing, menstruation, menopause, nerve injuries to the lower back, and pelvic surgery are also common reasons you might experience leakage while working out.
Managing Stress Incontinence While Running
You shouldn’t feel anxiety and dread every time you lace up your running shoes. And you certainly shouldn’t stop being physically active, since it’s one of the best things you can do for your overall health and happiness. Luckily, there are a few things you can do to help manage stress incontinence so you don’t have to quit the gym.
Start by finding the right incontinence pads or liners for your needs. There are many great incontinence products for women that can help you stay dry while you work out, and they go far beyond your standard incontinence underwear. You need a relatively high absorbency option that doesn’t add bulk, weight, or discomfort when you’re exercising. Some of the best incontinence pads for running include:
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Always Discreet Moderate Pads—For reliable protection that stays put while you’re working out, try Always Discreet Pads. They feature a unique, layered core that turns liquid to gel and locks it away. They’re also less bulky and designed to stay comfortably in place while you’re being active.
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TENA Intimates Pads Moderate—These pads are a popular choice among athletes and active women because they’re made from exceptionally breathable materials that help prevent skin sensitivities while working out or living your day-to-day life. They absorb moisture quickly so liquid doesn’t stay on your skin.
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Poise Ultra Thin Pads—Poise pads are known for offering outstanding absorbency without the bulk, so they’re always a good choice for physical exercise. The Ultra Thin Pads are designed to flex with your body, with no bunching, twisting, or curling while you run, jump, lift, and more.
Another thing you can do to help prevent and manage stress incontinence is to regularly practice pelvic floor exercises, such as Kegels. Remember those pelvic floor muscles and sphincter muscles we discussed previously, which can weaken and lead to leaks? You can actually strengthen them relatively easily at home with pelvic floor muscle exercises.
Get Support at Sofia & Grace
From finding the right bladder leakage pads to understanding why these leaks happen, Sofia & Grace is here to help you manage all things urinary incontinence. We believe that the right products and the knowledge can empower you to be your healthiest as you navigate every stage of life.