Running with Leaks? Try These 3 Posture Tweaks for a Stronger Core

TL;DR: 3 Simple Posture Tweaks to Reduce Leaks and Run Stronger

If you’ve noticed bladder leaking while running, a few small posture shifts can make a big difference:

• Drop your ribs down

• Lean slightly forward

• Keep your gaze gently ahead

These tweaks improve how your core and pelvic floor absorb impact, helping reduce leaks, enhance running posture, and support a stronger stride — especially postpartum or when returning to running after having a baby.

👉 By the end of this post, you’ll know exactly how to adjust your posture for better bladder control and more confident miles.

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Running & Leaking: You’re Not Alone

As someone who used to deal with bladder leaks while running, I know how frustrating it can be — especially when running is your outlet. For me, it’s my reset: to get outside, breathe, and clear my head.

But when you start leaking mid-run, it’s hard to enjoy the miles.

If you haven’t already, be sure to check out this post where I cover overall strategies for addressing bladder leaks while running.

Today, let’s focus on three simple postural tweaks that can make a big difference in how your core and pelvic floor respond to impact. These are small, actionable changes — not a full running form overhaul — that can reduce leaks and help you feel stronger with every step.Here are three small but powerful tweaks you can make today to run stronger and support your bladder.

1. Drop Your Rib Cage Down (for Better Core Connection)

When your ribs flare up or your chest lifts too high, it’s harder for your deep core (the transverse abdominis) to engage and support your bladder.

Try this:

• Before you run, take a deep 360° breath and exhale gently, letting your ribs soften down.

• Feel your deep core turn on—think of wrapping from your sides and front, not “sucking in.”

• Maintain that stacked position (ribs over pelvis) as you move.

👉 Why it helps: This reduces downward pressure on your pelvic floor and allows your breath, core, and pelvic muscles to work together efficiently. It’s a subtle but powerful way to improve core stability and bladder control.

2. Slight Forward Lean (for Core + Glute Power)

A subtle forward lean from your ankles—not your waist—helps you use your core and glutes more efficiently while reducing the pounding forces that travel through your body.

Try this:

• Imagine your body as one long line from head to heel, tipping slightly forward.

• Keep your ribs stacked and your gaze soft ahead.

• You’ll notice your foot lands closer to your center of gravity, which absorbs shock more effectively and supports your pelvic floor.

👉 Why it helps: Less overstriding means less impact on your bladder. You’ll also recruit more glute and core strength to propel you forward — key for postpartum running and long-term pelvic health.

3. Look Slightly Forward and Down (for Alignment + Ease)

Your head position directly affects your posture. Looking too far ahead or down can throw off your balance and cause tension through your neck, shoulders, and core.

Try this:

• Keep your gaze forward and slightly down—just a few feet ahead on the ground.

• Think “tall spine, soft shoulders.”

• Your breath and core will naturally stay more connected when your head aligns with your rib cage and pelvis.

👉 Why it helps: This balanced head position helps maintain good running posture and keeps your pelvic floor and diaphragm working together — a key relationship for managing intra-abdominal pressure and preventing leaks.

Exercises to Build Better Posture + Core Support

You can improve these running posture habits off the pavement, too. Try adding these quick drills to your warm-up or strength routine:

• Squats with Heel Raises

  • Focus on maintaining rib-pelvis alignment and breathing through each rep.

  • Progress by adding a small hop at the end of the heel raise.

• Lunge to Drive Knee Forward

  • Build hip stability and control while practicing that forward lean.

  • Progress to a lunge with hop to train impact management and pelvic floor timing.

• Bridges

  • Strengthen your glutes to support your stride and protect your back.

  • Progress to hip thrusts with resistance to build power and stability through your core and hips.

TL;DR Recap: How to Run Without Leaks

To reduce urine leakage while running, focus on alignment and breathing — not just Kegels.

Your 3 posture tweaks:

1. Drop your ribs down to connect your core

2. Lean forward slightly from your ankles

3. Keep your gaze softly forward and down

Then, back it up with core + glute strengthening to support long-term pelvic health and running power.

Ready to Run with Confidence (and Without Leaks)?

If you’re ready to go a step further, grab my free Run With Confidence Quick-Start Guide — your simple, actionable roadmap to support your bladder, strengthen your core, and feel strong on every run.

Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.