Peeing While Running: Why It Happens — and What You Can Do About It

You’re lacing up your running shoes, ready to clear your head or chase a new personal best… and then it happens again. You leak a little pee mid-stride. Maybe it’s a few drops, maybe more. Either way, it’s not what you hoped for when you stepped outside.

If this sounds familiar, you are absolutely not alone. Urinary incontinence (especially stress urinary incontinence) affects up to 1 in 3 runners. It’s especially common among women, but it can happen to people of any gender. Despite how widespread it is, it’s not something most people talk about. That silence can make it feel shameful, or like you’re the only one. You're not.

And here’s the most important thing: if peeing while running is something you want to change, you can. There’s nothing broken about you. But if this is something that’s bothering you, you deserve support. And pelvic floor physical therapy can help.

What Causes Peeing While Running?

Leaking urine during a run isn’t random, but it also doesn’t mean something is wrong with you. Let’s break down some of the most common contributors to stress urinary incontinence and urine leakage while running, and how they relate to your body’s systems.

1. Stress Incontinence

Despite the name, stress incontinence doesn’t have anything to do with emotional stress. It refers to the physical pressure (aka “stress”) placed on your bladder and urinary sphincter, the muscle that keeps urine from leaking out.

When you're running, jumping, or doing any kind of high-impact activity, that pressure increases. If your muscles can’t match that pressure with enough support at the right moment, some urine can slip through. That’s stress incontinence in action.

2. Weak or Overactive Pelvic Floor Muscles

Here’s a twist: both weak and overactive pelvic floor muscles can contribute to leaking. It’s not just about doing Kegels until your muscles are strong enough. It’s about balance and coordination.

If your pelvic floor muscles aren’t contracting when they need to (or relaxing when they should), the system gets out of sync. You might feel like you’re working hard to hold things in, but your muscles may be working against you.

Sometimes, pelvic floor muscles are holding tension all the time (what we call overactivity) which can lead to urge incontinence or discomfort. A pelvic floor physical therapist can help you figure out what’s really going on, and guide you toward exercises that actually help.

3. Poor Bladder Control and Timing

Bladder control is about more than just muscle strength — it’s also about signals and habits. If your bladder is a bit over-eager or if you're unintentionally training it to go at the slightest urge, you might experience urine leakage during a run.

Things like caffeine, dehydration (yes, really), or holding it too long can all mess with your system. So can drinking a lot of water right before your workout, then hitting the trail without giving your bladder a heads-up. Small timing adjustments can make a big difference.

Common Myths About Peeing While Running

If you’ve leaked urine while running and looked for answers online (or from well-meaning friends), chances are you’ve run into advice that’s… not exactly the whole story. Let’s clear up a few of the most persistent myths about stress urinary incontinence and pelvic floor health.

“Just do Kegels!”

You’ve probably heard this one. And while Kegels can be helpful for some, they’re not a universal fix. In fact, if your pelvic muscles are already tight or overactive, more Kegels can make things worse.

What your pelvic floor actually needs is an individualized plan — sometimes that’s strengthening, sometimes that’s relaxation, sometimes that’s retraining coordination. The good news? A pelvic floor physical therapist can assess what’s going on and help you find exercises that actually help.

“Only postpartum runners deal with this.”

Nope. While postpartum folks do experience a lot of pelvic floor changes that can contribute to urine leakage, they’re not the only ones. I’ve seen people who’ve never been pregnant, who are young and fit, who have never had a baby, and they’re dealing with the same thing. Leaking is about how your pelvic floor, bladder, and pressure systems are functioning — and that can vary for all kinds of reasons.

“It’s normal. Just wear a pad.”

This one really grinds my gears. Not because wearing a pad is wrong (you get to choose whatever makes you feel most comfortable and supported!), but because it often gets framed like it’s your only option. As if this is just the way your body works now and there’s no point in asking questions or seeking care.

Here’s the truth: if peeing while running bothers you, you’re allowed to do something about it. You deserve information and support. And no, you don’t have to settle for a lifetime of leak-proof underwear if you don’t want to.

10 Ways to Stop Leaking While You Run

If you’re tired of leaking urine while running, you’re not alone and you’re not stuck. Here are 10 practical, evidence-backed steps you can take to reduce stress urinary incontinence and feel more confident on your runs.

1. Strengthen Your Pelvic Floor (The Right Way)

Forget clenching 24/7. Pelvic floor muscle training is about more than just doing Kegels at stoplights. You need the right kind of strength, timing, and coordination. For some people, that might mean building strength. For others, it could mean learning to let go.

👉 Here’s my take on Kegels and why they’re not one-size-fits-all

2. Try Bladder Training

Yes, your bladder can be trained. Bladder training helps your body recognize urge signals more accurately and reduces the habit of “just in case” peeing. It’s especially helpful if you’re also dealing with urge incontinence or frequent bathroom trips.

3. Improve Your Core and Form

Your pelvic floor works with your deep core muscles, so if your running posture is off, your pelvic floor muscles might be working overtime. Crunches won’t help here. But posture tweaks, breathing strategies, and better core coordination? Game changers.

4. Check Your Hydration

Too much fluid before a run can increase the chances of urine leakage, but so can dehydration. It’s a balance. Caffeine and carbonated drinks are common bladder irritants, so you may want to skip them pre-run.

5. Talk to a Pelvic Floor Physical Therapist

A pelvic floor physical therapist can assess how your muscles are working (or not working) and create a plan specific to your body. It’s not about judgment or shame. It’s about support and science. Most people say they wish they’d come in sooner.

6. Use the Right Gear

While there’s no pair of leggings that can fix urinary incontinence, the right gear can offer comfort and confidence. Look for supportive, breathable materials, and don’t be afraid to explore products that give you peace of mind as you work on the root cause. Make sure that you’re able to breathe in your leggings - too tight leggings can be a sneaky contributor to leakage. 

7. Breathe and Relax

One of the sneakiest contributors to leaking urine while running? Breath-holding. If you brace or hold your breath during effort (like hills or sprints), it increases pressure on your bladder. Learning to breathe through effort supports your pelvic floor in real time.

8. Avoid Common Exercise Mistakes

Some popular workouts (think jumping jacks, double unders, or weighted crunches) can create downward pressure on the pelvic floor. That doesn’t mean you can never do them, but it does mean form, modifications, and intention matter. And if you’re postpartum or post-op, trying to rush your exercise intensity before you’ve rebuilt your foundations is a very common and very impactful mistake. 

9. Know When to Rest

Tired muscles don’t fire well, and that includes your pelvic floor. If you’re exhausted, leaking more, or pushing through pain, rest might be the best tool in your toolkit. (Rest is productive, I promise.)

10. Build a Support Squad

You don’t have to do this alone. Whether it’s talking to a provider, connecting with a pelvic floor PT, or just mentioning it to a running buddy, talking about peeing while running reduces shame and creates space for actual solutions.

What If You Leak Urine Outside of Running Too?

If you’re leaking urine when you laugh, sneeze, cough, lift something heavy, or even when you're just walking to the bathroom — you're not alone, and you're not out of options.

These moments of surprise leakage are usually tied to stress urinary incontinence, where your pelvic floor muscles aren’t able to manage the pressure placed on your bladder during movement or effort. But there are other types of urinary incontinence too. For example, if you dribble urine after you think you’ve already emptied your bladder, you might be dealing with overflow incontinence — where the bladder doesn’t fully empty and the extra pressure forces a leak later.

Many people assume this is just part of aging or something they have to live with after childbirth or surgery. But leaking isn’t something you have to just tolerate. Often, weak pelvic floor muscles are part of the puzzle — and that’s something a pelvic floor PT can actually help with.

The bottom line? Whether it’s leaking urine while running or during everyday activities, you deserve care that addresses what’s really going on — and helps you move forward with confidence.

FAQs About Peeing While Running

• Do I need surgery for urinary incontinence?

Not necessarily. Surgery is one option for some people, but many folks see significant improvement (even total resolution!) with pelvic floor muscle training, lifestyle adjustments, and physical therapy.

• What if bladder training doesn’t work?

Bladder training is just one piece of the puzzle. If it’s not effective on its own, a pelvic floor PT can help assess what’s going on and tailor a plan that actually addresses your specific needs.

• Will cutting fluids stop the leaks?

Not usually. Dehydration can irritate the bladder and make urgency worse. Instead of cutting fluids altogether, it’s often more helpful to tweak what you’re drinking and when.

• Can physical therapy help even if I’ve had symptoms for years?

Yes! Urinary incontinence is treatable at any stage. It’s never too late to get support.

• Does pelvic floor muscle training work for men too?

Absolutely. While it’s more commonly talked about in the context of people assigned female at birth, pelvic floor muscle training is effective for people of all genders and with any genitals.