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

TL;DR

A few small posture tweaks can make a big difference: lower your ribs, lean slightly forward, and focus your gaze ahead. These changes help your core and pelvic floor absorb impact more efficiently and reduce bladder leaks while running.

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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 time to get out of my head, get outside (no treadmill running here!), and soak up those endorphins. There’s nothing better. But bladder issues can stop you in your tracks.

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

Today, I want to share a few simple posture adjustments that can make a big difference in how your core and pelvic floor respond to impact. This isn’t a total running form overhaul—just a few quick tweaks that can reduce bladder leaks and help you feel stronger and more supported with every run.

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 small shift reduces downward pressure on your pelvic floor and helps your core work as a team with your breath and pelvic muscles.

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 = less impact. You’ll also feel stronger push-off power through your glutes and core.

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.

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.

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. It’s a simple, actionable resource to help you support your bladder, build deep core strength, and run leak-free—without complicated routines or endless Kegels.

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