Why You’re Leaking When You Run Postpartum (And How Strength Training Can Help)
If you’re leaking urine when you run after having a baby, you’re not broken—and you’re definitely not alone.
Many postpartum runners experience leaking (also called stress urinary incontinence), especially when returning to impact activities like running. But while it’s common, it’s not something you have to live with.
Let’s break down why leaking happens postpartum, what it actually means for your body, and how the right kind of strength training can help you run with confidence again.
Is Leaking When Running Postpartum Normal?
Short answer: It’s common, but it’s not “normal” long-term.
Leaking can be a sign that something is not working how it should. Pregnancy and delivery place a huge load on the pelvic floor muscles, and running is a high-impact activity that demands coordination, strength, and timing.
Many moms are told:
“It’s just part of motherhood.”
But the truth is: leaking is a symptom, not a life sentence.
Why Postpartum Runners Leak
Leaking during running usually isn’t caused by one thing—it’s a combination of factors.
1. Pelvic Floor Muscles Are Weak or Overworked
Your pelvic floor was stretched significantly during pregnancy and delivery. After birth, those muscles may be:
Weak
Slow to react
Overactive but not strong
Disconnected
Running requires the pelvic floor to respond quickly to ground impact—and if it can’t keep up, leaking happens.
2. Core Weakness (Not Just “Abs”)
Your deep core muscles—including the diaphragm, transverse abdominis, and pelvic floor—work together as a system.
If you have:
Diastasis recti
Poor core coordination
Difficulty generating pressure control
Your pelvic floor ends up doing more work than it should.
3. High Impact Without a Strength Foundation
Many postpartum runners return to running because they were:
“Cleared” at 6 weeks
Used to running before pregnancy
Short on time and eager to feel normal again
But clearance by your provider ≠ readiness.
Without rebuilding strength—especially single-leg strength, hip stability, and core control—the pelvic floor absorbs more impact than it’s designed to handle.
4. Breathing & Running Mechanics
Holding your breath, bracing incorrectly, pregnancy related postural dysfunction, or having inefficient running mechanics can increase downward pressure on the pelvic floor with every step.
This makes leaking more likely, even if you’re “doing your Kegels.”
Will Kegels Fix Leaking While Running?
Kegels alone are rarely enough for postpartum runners.
Why?
Running is dynamic
Leaking happens during movement, not isolation
The pelvic floor must coordinate with the core, hips, and breath
Think of it this way:
You don’t train for a marathon by only doing calf raises.
The pelvic floor needs functional strength training, not just squeezing.
How Strength Training Helps Postpartum Runners Stop Leaking
The right strength program focuses on how your body actually moves when you run and includes movement patterns that optimize running efficiency.
Key areas that matter most:
✔ Deep Core & Pelvic Floor Coordination
Learning how to:
Breathe under load
Control pressure
Relax and contract the pelvic floor when needed
✔ Single-Leg Strength
Running is a series of single-leg hops. Strength training builds:
Glute strength
Hip stability
Foot strength
Better force absorption (less load on the pelvic floor)
✔ Progressive Impact Training
Instead of jumping straight into miles, strength training allows you to:
Gradually expose the body to impact
Teach the pelvic floor to respond to force
Build confidence without fear
✔ Realistic Programming for Moms
Short, efficient workouts that fit into busy schedules—because consistency matters more than perfection. You don’t need to spend hours in the gym to get results!
You Deserve to Run Without Symptoms
Leaking when running postpartum is a sign your body needs support—not a reason to stop running forever.
With the right strength training approach, many postpartum runners:
Stop leaking
Feel stronger and more confident
Return to running pain-free
Enjoy movement again without anxiety
Want Help Returning to Running—Without Leaking?
I specialize in strength training for postpartum runners, focusing on core, pelvic floor, and full-body strength so you can run confidently again. Want to chat about your goals? Send me a message to get started!