WHY YOU PEE WHEN YOU RUN(AND HOW TO STOP)

Do you ever go out for a three-mile jog after work and find yourself stopping to pee every ten minutes? Or maybe you’ve even had a few moments while running where you actually peed in your shorts a little. 

You’re in the zone, you’re feeling the run. Your strides are timed perfectly with the music. The sun’s on your face and the wind’s in your hair and you feel like a goddess. 

And then all of a sudden, you need to break your stride to find a toilet. 

I get it, it can be so frustrating. Mortifying even. 

If that has ever happened to you, know this: you are not alone. It might feel like you are because this isn’t something commonly talked about (yet). 

Listen, it happens. But here’s the thing, it doesn’t have to. 

We can’t talk about peeing while running without talking about the pelvic floor. Let’s get into it. 

What is the pelvic floor?

Maybe you’ve heard the term thrown around in a yoga class or during a workout session with a coach. And if this term is brand new to you, great. You’re in the right place. 

You can think of the pelvic floor as a sling of sorts. When you break your arm, it gets wrapped in a cast, then you wear a sling that supports your arm, holding it up in place. 

The pelvic floor does this for your pelvis. Big whoop, right? Well…

The pelvic floor helps us control our bladders and bowel movements. Without a pelvic floor (that’s really made up of muscles and tissues), you’d be letting your fluids loose all over the place. 

Big whoop, indeed. 

And the pelvic floor does even more than that! [If you want a more comprehensive overview, check out this blog I wrote on The Essential Functions of the Pelvic Floor]

You may be wondering why your pelvic floor (this amazing bundle of muscles keeping you from peeing all over every seat you’ve ever sat on) sometimes fails you. 

Well, that’s called pelvic floor dysfunction. And while the term is pretty clearly named, we’re going to dive into what exactly is happening when your pelvic floor is dysfunctioning. 

But first, let’s talk about why running is a particularly vulnerable time for our bladder control. 

Why do you pee while you run?

So, what is it about running that causes us to have to pee extra? You may notice that going for a walk or sitting down to watch a movie doesn’t cause you the same troubles.

Well, that’s because running is a high-impact activity. This means that it puts a significant strain on the pelvic floor muscles. 

Think about that glass ketchup bottle at your favorite diner. You turn it upside down, ready for it to smother your french fries. But nothing happens. The ketchup stays put. So, what do you do next? 

You start hammering your hand on the bottom of the overturned jar. Your smashing away like your life depends on it, and guess what? The seal of the ketchup is shaken free and it starts pouring all over your plate (maybe even faster than you wanted).

That’s similar to what’s happening to your pelvic floor muscles with a high-impact activity such as running. 

Each step on the pavement is like one pound of your fist on that ketchup bottle. 

If you are already struggling with pelvic floor dysfunction, the added pressure from the impact of running can send hurling behind a bush in the forest preserve to pee (we’ve all been there, right?).

So What is pelvic floor dysfunction?

Well, it’s pretty much exactly like it sounds. Your pelvic floor muscles aren’t working right. This can happen for a number of reasons. 

• Increased tension in the pelvic floor, impacting the ability to strengthen the pelvic floor muscles

• Lack of coordination of pelvic floor muscle contraction

• Overcompensation of pelvic floor muscles, resulting in inability to contract for sustained periods of time

• And more!

Someone experiencing pelvic floor dysfunction could have pelvic pain, pain during sex, bowel dysfunction, and/or (and the reason why you’re here) urinary incontinence (aka peeing while running). 

If you regularly experience any of those things, it may be time to seek out a pelvic floor therapist. Which leads me to my next point…

What do I do about my pelvic floor dysfunction?

The good news is that you may not need to stop running altogether!

In fact, exercise can be an important part of pelvic floor rehabilitation. Think about it, pelvic floor dysfunction means weak pelvic floor muscles. So in order to strengthen our pelvic floor, we need to strengthen our muscles. 

Depending on your specific condition and individual needs, your pelvic floor therapist may recommend exercises for you to work on that will help strengthen those muscles. 

The key is to work with a pelvic floor physical therapist to develop an exercise plan that is safe and effective for your individual needs. This may involve a combination of exercises to strengthen the pelvic floor muscles, as well as modifications to your running technique and routine.

Sometimes all you need to do is shorten your stride or wear different shoes to start working on your pelvic floor strength.

The thing is, these exercises are not one-size-fits-all. It’s not as simple as typing “how to build my bicep muscles” into google. Because the muscles we’re working with in the pelvic floor are sensitive and provide essential functions to our daily lives, it’s important that we give them the time and attention that they need. 

Your pelvic floor is literally supporting your pelvic organs, so you would do well to take the rehabilitation seriously. 

Keep in mind that these things are much easier to rehabilitate now then they will be in five years from now. Now matter where you’re at in your healing journey with your body, the best thing you can do is take the next right step today. 

When should I stop exercising? 

I never recommend pushing through a pain level of 4 out of 10. Whether that pain is in your lower back or your bladder. You will likely do more harm than good if you push through. 

If you consistently experience low back, hip, or pelvic pain while running (or whatever kind of exercise you enjoy doing), I would encourage you to stop and seek out a pelvic floor therapist before continuing again.

There is a certain kind of pain that is acceptable, like the burning in your juicy booty during your sick squat sesh or your abs squealing when you laugh after an intense core day. Those kinds of pains we welcome with wide open arms (hell, how else are we going to keep our booties juicy?).

But other kinds of pain, such as pinching in your bladder or radiating pain in your low back while running, are not things you should push through. 

Those kinds of things may be trying to tell you that you need to modify your routine or maybe just simply take a break. 

So, I know it can seem overwhelming. If you’re a runner that frequently pees during runs or experiences pain, don’t panic. It’s not the end of the world and it’s certainly not the end of your running career. 

But it may mean that it’s time to pause and seek some help from a pelvic floor therapist and get a tailored exercise plan.

And just remember, Rome wasn’t built in a day. In fact, it took 800 years of hot and sweaty days. But did those Romans give up? No, and neither will you.