5 Surprising Habits That Might Be Making You Leak When You Run

Leaking during a run?

You’re not alone—and you’re definitely not broken.

But here’s the twist: some of the things we do to prevent leaks might actually be contributing to them.

Whether you're a seasoned runner or just getting back into movement, your habits before and during your run can play a huge role in how your pelvic floor performs.

Let’s take a look at a few common patterns that could be working against your bladder:

1. The “Just in Case” Pee

It might seem smart to empty your bladder a few times before heading out, just to be sure it’s empty—but this can backfire.Peeing “just in case” trains your bladder to signal urgency before it’s actually full. Over time, this can confuse the bladder-brain connection, making you feel like you have to go more often... even when you don’t. If you’re peeing multiple times before a run, your bladder may become more sensitive, not less.

2. Clenching While You Run

Trying to hold everything in - abs? pelvic floor? That gripping strategy might actually be adding more pressure to your system. Clenching your pelvic floor or core the entire time you’re running can disrupt natural movement, impair breathing, and increase pressure on your bladder. Instead of “holding it in,” focus on gentle or minimal core engagement, good posture, and natural breath rhythm.

3. Sipping on Coffee or Bubbly Drinks Before a Run

We get it—your pre-run routine includes that cup of coffee or bubbly water to get things going. But be aware: caffeine and carbonation can irritate the bladder lining, leading to more frequent urges or unexpected leaks.Try reducing or swapping out these beverages before your run and see how your bladder responds.

4. Same Route, Same Leak Spot

Do you notice the urge to pee at the exact same point in your run—like one mile in, every time?That’s not a coincidence. Our brains thrive on patterns, and if you’ve leaked at the same point in the past, your brain might now expect it to happen—triggering urgency signals before it’s necessary. Switching up your route can help retrain that pattern and reduce urgency signals linked to specific locations.

5. Flat or Downhill Running

Leaking more on the flats or downhill? You’re not imagining it.Running downhill often shifts posture backward and increases impact, which can overload your pelvic floor. If your form changes or you tend to lean back, it can increase pressure on the bladder and make leaks more likely. Focus on soft landings, slightly forward posture, and arm swing to distribute forces more evenly.

So, Which Habit Is Sneaking Into Your Runs?

Awareness is the first step to change.

If you recognized yourself in one (or more) of these habits, know that you’re not alone—and there are ways to improve leaking during running without giving up the activity you love.

✨ Want personalized support? Our pelvic health physical therapists specialize in helping runners move leak-free with confidence.

Book an assessment today and let’s get you back to running leak-free!

🔗 Schedule Your Assessment Now