23/07/2026
Leaking when you run is rarely JUST a Pelvic floor issue....it’s an entire body force absorption issue
Yes, your pelvic floor matters.
But it’s only one part of a much bigger system.
Every time your foot hits the ground while running, your body has to absorb forces of around 2–3 times your body weight. That load isn’t meant to be handled by your pelvic floor alone.
Your:
✔️ Glutes
✔️ Feet
✔️ Calves
✔️ Inner thighs
✔️ Core
✔️ Hips
..should all be sharing the work.
When those muscles aren’t strong enough or aren’t working well together, your pelvic floor often has to pick up the slack. Over time, it can become overloaded, and for many women, that shows up as leaking.
So yes, strengthening your pelvic floor is important... but it’s often not the whole answer
so While you’re working on strengthening any imbalances throughout your body, here are two running hacks that may help reduce the load on your pelvic floor:
1️⃣ Increase your cadence.
More steps means a shorter stride. Shorter stride = less force travelling up through the pelvic floor with every landing. Think about trying to gradually increase your cadance to around 170 steps per minute (or whatever you can)
2️⃣ Lean very slightly from your ankles.
Think about keeping your rib cage stacked over your pelvis. This helps your diaphragm and pelvic floor work together as a team, improves trunk support and puts your glutes in a better position to fire and contribute to absorbing impact.
Remember...
Leaking isn’t always a “weak pelvic floor” problem.
Sometimes it’s a load management problem and resolving it means having a full body approach to fixing the imbalances that are putting too much stress on your Pelvic floor. Keep posted for news of our upcoming Mojo Run Hub where we will share lots of tips and exercises for improving your running as a woman in midlife.
