How to stop leaking when I run
Taryn Gaudin Women’s Health Physio
How to stop leaking when you run
don’t risk unnecessary injury or prolapse – run safely after birth –
What happens if I begin running too soon after birth?
How do I know if I am ready to run after birth?
Evidence based clinical guidelines suggest that before beginning running women should be able to:
- Walk at least 30 minutes comfortably
- Contract the pelvic floor muscles fully for 6-8 seconds, for 8-12 contractions
- Perform 10 single leg squats in a row on each leg, stand on one leg for 10 seconds comfortably (left & right), and do
- Perform a sub-maximal (half way lift) pelvic floor contraction for at least 60 seconds
- Run on the spot comfortably for 1 minute
You can read more about running after birth here.
But why do you need to strengthen your core after baby in preparation for postnatal running? Well, first let me tell you about the core and how it works….
What is the core?
Most of us understand that the ‘TA’ or Transverse Abdominals are part of the core. This muscle sits deep within the abdominal wall – behind the “rectus abdominals” (the 6 pack) and our oblique muscles. It’s important to note that the TA is just one component of a bigger system!
When we talk about the ‘core’ we are referring to what is sometimes known as the ‘deep core’. Your ‘deep core’ is made up of a group of muscles including:
- The Diaphragm (top)
- Pelvic Floor (bottom / floor)
- Transverse Abdominals (TA) (front)
- Multifidus (back)
Each of these muscles can be significantly affected by pregnancy and birth! Postnatally these muscles are ‘stretched’, weakened, and often poorly co-ordinated… Most women also have an ‘abdominal separation’ that can often need particular attention to help it recover well.
How does the core work?
The core is essentially a ‘pressure system’. This ‘pressure system’ is at work all day everyday without us having to think about it.
In order to better understand the core as a pressure system, picture your core a balloon full of water. When you press on the top of the balloon the pressure/water must be displaced elsewhere – the top of that balloon displaces pressure downwards and outwards. Then when that pressure is released the balloon ‘springs’ back into place. This is how our core works. As you breathe in the pelvic floor and TA relax, and as you breathe out, the TA and pelvic floor ‘snap back into place’.
A lot of postnatal runners thing that if they ‘hold their core tight’ when they run, this will help. But think about what would happen if you squeezed this balloon as tightly as possible (as some women tend to do – when they grip their abs as you run) if we built the pressure up enough, the balloon would burst! So for some of us, the answer is to RELAX!
This just ONE (overly simplified) EXAMPLE of how a ‘poorly functioning’ core can result in leakage while you run. There are many factors that can cause you to leak when you run – so this is not a ‘one size fits all’ answer. Often, the cause of the leakage is ‘multi-factorial’. This is why we need to rebuild the core, strengthen the pelvic floor , improve our posture, and correct abdominal separation – so that we address the ‘whole picture’.
As a postnatal physiotherapist that works with athletes, I know the ‘common mistakes’ that postnatal runners make. To address these issues, I recommend using the ‘Run Mama’ postnatal running program. With the Run Mama program you will get this right the first time, without wasting valuable time and energy!
Here are a few examples of what I will teach you in the program….
Untuck your BUTT!
Without boring you with an anatomy lessons, let me just say that your pelvic outlet is different at the front, compared to the back. Tucking your butt means that most of the forces go towards the back of the pelvis – where the outlet is larger and has less reinforcement. The tucked bottom posture can therefore increase your chance of leakage. A tucked butt also puts the pelvic floor and core is a position where it needs to work harder – not smarter… we DON’T want that.
Your glues and pelvic floor are also designed to work together. ‘Flat butts’ are an indication of poor glutes bulk. Try untucking your butt and allow your glutes to engage and do some work!
Breathe into your belly
Lean forward when you run
There are a few reasons why thinking about leaning forward from the hips can help to stop you leaking while you run. Firstly your in a better position for your core muscles to work together than you would be if you had your chest up high. Secondly you should ‘bounce less’ to lower the impact with each time you land. LESS IMPACT = LESS LEAKING (Hopefully NONE). It’s important that this is a lean from the hips and not the chest.
How to do it:
- Stand with your feet together and lean forward keeping your shoulder, hips and feet in alignment.
- Lean until you feel as though you would fall forward then start running.
- Try to maintain that forward lean throughout the run.
Alternatively try running slight incline / small hills. When you run uphill your body is ‘forced’ into a great position to allow for you to breath into your belly, and to get your ribs and pelvis into an optimal position for your piston to fire.
In the Run Mama online postnatal running program I will teach you everything from choosing your running terrain, improving your running gait, and how to go about things like ‘pram running’.
Of course, these ‘tips’ are just the ‘tip of the iceberg’ when it comes to things you can do to stop you from leaking when you run.
The Run Mama Program is your step-by-step guide for postnatal running. Not only will it help you to stop leaking when you run, it will also help you to improve your running performance. Making running EASIER, and way more enjoyable. Simply click the image below to learn all about the program.