5 Tips for Busy Moms to Run Without Leaks
TL;DR
Leaks while running? You can change that. Warm up your pelvic floor, sip water instead of chugging, practice 360° breathing, avoid “just in case” stops, and build strength a few times a week. These quick, consistent habits help you run stronger and leak-free.
Running has always been part of my life. Before having kids, I ran multiple half marathons and even one full marathon. These days, my runs look a little different — usually about 30 minutes, two to three times a week (if I’m lucky).
Gone are the long, quiet runs where I could lose myself in the rhythm of my breath. But honestly? I’m okay with that. I love these short, joy-filled runs — especially now that they’re leak-free and pain-free, which wasn’t always the case.
For years (even before pregnancy), I dealt with bladder leaks while running. I brushed it off as “normal.” After all, how many of us have heard, “That’s just what happens after kids”?But after becoming a pelvic health physical therapist, I realized bladder leaks are common, yes — but not normal.
And the best part? You can make real improvements with a few intentional changes. If you’re ready to enjoy running again — with confidence and freedom — here are my go-to strategies.
1. Don’t Skip the Warm-Up (Your Pelvic Floor Needs It Too)
As busy moms, we’re used to squeezing in workouts whenever we can — but skipping a proper warm-up can make leaks more likely. Before your next run, try this 5-minute Bladder Prep Warm-Up:
Take 5 slow 360° breaths (inhale through your nose, exhale through pursed lips).
Add gentle core activation: on your exhale, lift your pelvic floor and draw your belly button in.
Do 10 mini squats, breathing steadily.
Add heel raises, lifting and lowering with control.
Finish with small two-foot hops or gentle jumps to prepare your pelvic floor for impact.
These few minutes help your muscles and nervous system work together — setting you up for a stronger, leak-free run.
2. Focus on 360° Breathing
No, I’m not asking you to change your breathing while running — that’s too big of a lift if you’ve been running for years.
Instead, use 360° breathing during warm-ups, walk breaks, and recovery.
Here’s how to do it:
Inhale through your nose and feel your ribcage expand out and back.
Exhale through your lips like you’re blowing out a candle.
On your exhale, visualize your pelvic floor gently lifting.
This type of breathing helps calm your nervous system and coordinate your pelvic floor, which is essential for managing leaks.
3. Hydrate Smarter
You need hydration to run well — but how you hydrate matters.
Many runners drink a ton of water right before or right after a run, which can actually irritate your bladder and increase urgency.
Here’s what to do instead:
Sip water steadily throughout the day.
Aim for roughly half your body weight in ounces of water daily.
During your run, take small sips instead of large gulps.
If you use electrolyte mixes, check the ingredients — citrus flavorings or artificial sweeteners can trigger bladder irritation in some people.
And yes, you can still have your morning coffee — just sip water alongside it to minimize bladder irritation.
4. Avoid “Just in Case” Bathroom Stops
I know the temptation. You’re about to head out the door for a run, and you think, “Maybe I should go just in case…”
But here’s the thing — peeing “just in case” can actually train your bladder to send signals sooner than necessary.
Your bladder is designed to hold for 2–5 hours, so trust that you can make it through your run without emptying right before.
If you start feeling urgency during a run, take a short walking break and connect to your breath (inhale, exhale, let your body calm). This often helps the sensation pass.
5. Build Strength Beyond Running
I say this with love: if you’re an “I only run” runner, it’s time to mix things up.
Running is incredible for cardiovascular health and mental clarity, but your pelvic floor and core need targeted strength work to support that movement. Incorporate core exercises and strength training 2–3 times a week — especially exercises that load your hips and spine safely (like squats, bridges, rows, and deadlifts).
If you’re not sure where to start, my 10-Minute Core Strengthening Guide is a great entry point — short, practical, and designed for busy moms.
The Takeaway
Running leak-free is possible — and it doesn’t mean giving up what you love.
Start with small, consistent changes:
Breathe intentionally
Warm up your pelvic floor
Hydrate mindfully
Avoid “just in case” trips
Add strength training
You don’t need perfection — just awareness and a few better habits.
Want to feel stronger, steadier, and leak-free on your runs? Download my free Run with Confidence Guide—it includes the key techniques I teach my clients to keep running without worry.
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.