Leaking While Running? Here’s How Pelvic Floor PT Can Help

If you're an active woman who loves to run—but struggles with leaking urine mid-stride—you’re not alone.

Struggling with leaking urine while running is more common than you think, and it’s one of the top reasons women seek out pelvic floor physical therapy. Whether you’re newly postpartum, perimenopausal, or a lifelong runner, there are proven, research-backed solutions that don’t involve giving up your favorite activity.

Many women experience this frustrating and often embarrassing issue, especially after pregnancy or as they age. But here's the good news: leaking while running isn’t just “part of getting older” or something you have to live with. It’s a sign your pelvic floor may need attention, and pelvic floor physical therapy can help.

At Sparq Physical Therapy in Castle Rock, we specialize in helping women regain confidence and control with customized treatment plans that target the root cause of leakage, not just the symptoms.

Why Am I Leaking When I Run?

Leaking urine while running—commonly known as stress urinary incontinence—occurs when the pressure from high-impact activities like jogging or sprinting exceeds what your pelvic floor muscles can handle. These muscles are responsible for supporting your bladder and maintaining continence, but when they’re not functioning optimally—whether due to weakness, tightness, or poor coordination—leaks can happen.

For many female runners, the issue goes beyond just muscle strength. Stress urinary incontinence often stems from a breakdown in the body’s ability to manage pressure through proper movement, breathing, and core stability. At our Castle Rock physical therapy clinic, we regularly see runners dealing with incontinence due to a combination of factors, including:

Common reasons leaking while running might happen:

• Pregnancy and childbirth

• Hormonal changes (especially during perimenopause or menopause)

• Core or hip instability

• Improper breathing patterns or posture

• Overtraining without pelvic floor support

This means the problem isn’t always just a “pelvic floor issue”—it’s often a full-body movement pattern that needs rebalancing. And that’s exactly what pelvic floor physical therapy is designed to do.

Pelvic Floor Therapy for Runners: How PT Can Stop Leaking While You Run

At Sparq Physical Therapy, we take a whole-body approach to pelvic floor care. Our Castle Rock clinic works with runners and active women to get them back to the activities they love—without pads, fear, or frustration.

What to Expect from Pelvic Floor Physical Therapy in Castle Rock:

• Personalized Assessment – We look beyond just your pelvic floor, assessing your breathing, posture, core, hips, and running mechanics.

• Pelvic Floor Muscle Retraining – Learn how to properly contract and relax your pelvic floor (hint: it’s not all about kegels!).

• Core + Hip Strengthening – Building a stable base around your pelvis can drastically reduce leakage.

• Breath + Pressure Coordination – We’ll teach you how to time your breathing and pressure strategies to support your bladder with every step.

• Gradual Return to Running – With guidance, you’ll rebuild your mileage safely and confidently.

  
  

Real Talk: You’re Not Alone: Many Active Women Struggle with Leaking While Running

Running is empowering. Don’t let leaking take that away from you. Many of our clients have gone from planning runs around bathroom breaks—or quitting altogether—to running confidently without leaks.

You deserve to feel strong, dry, and in control.

Ready to Stop Leaking Urine While Running? Try Pelvic Floor PT in Castle Rock

If you’re struggling with leaking while running, pelvic floor physical therapy at Sparq PT in Castle Rock could be your next step forward. We offer 1-on-1, personalized care with a physical therapist trained in pelvic health and return-to-sport programming.

👟 Schedule a free 30-minute consultation to find out if pelvic floor PT is right for you.

----

FAQ: Leaking While Running

Q: Is it normal to leak urine while running after having a baby? A: While common, leaking urine postpartum isn’t something you just have to live with. It’s often caused by pelvic floor dysfunction, which can be improved with targeted physical therapy.

Q: Can pelvic floor therapy stop leaking when I run? A: Yes! Pelvic floor therapy helps retrain the muscles that support your bladder and coordinate pressure during high-impact activities like running.

Q: How long does it take to see results from pelvic floor PT? A: Many women notice improvements in just a few sessions. Depending on your goals and symptoms, most treatment plans range from 6–12 weeks.