Video: Top 4 Ways to STOP Bladder Leaking When Running

Bladder leaking while running is one of the most common reasons women stop doing the exercise they love — and one of the most treatable. The leaking isn’t random. It’s a signal that your pelvic floor, breathing mechanics, or running technique is creating more load than your bladder control system can manage in that moment.

In this video, Susan Winograd, MSPT, demonstrates four specific techniques to reduce bladder leaking while running — starting on your very next run — including how stride length, posture, foot strike, and pelvic floor management work together to keep you dry and keep you moving.

These four techniques address the mechanical side of bladder leaking during running — and for many women they produce immediate improvement. But if leaking persists despite good technique, the underlying cause is pelvic floor dysfunction that technique adjustments alone can’t fully resolve. A comprehensive pelvic floor evaluation at Pelvicore identifies exactly what’s driving your symptoms and builds a treatment plan that gets you running without worry.

TIMESTAMPS
0:00 Intro — Why running causes bladder leaking and what’s actually happening mechanically
0:38 Take Shorter Strides — How overstriding increases impact forces on the pelvic floor and how to fix it immediately
0:51 Rib Cage Over Pelvis — The postural alignment change that reduces downward pressure on the bladder while running
1:36 Land Softly on Your Feet — How foot strike affects pelvic floor load and what softer landing technique looks like
2:02 Take Care of Your Pelvic Floor — Why running technique alone isn’t always enough and when pelvic floor physical therapy is needed