Leaking While Running Postpartum? Here’s Why You Shouldn’t Quit (and What to Do Instead)
So there you are, postpartum, lacing up your sneakers, feeling like a total badass because you're reclaiming a piece of yourself. You head out for a gentle run, and… yep. The leaks are back. And suddenly you're googling, “Can I run postpartum without peeing myself?” faster than your feet hit the pavement.
We see you.
The answer is yes. You can run without peeing yourself, but it is a sign your pelvic floor needs attention.
You don’t need to give up running after childbirth. You do need a better strategy than pretending your pelvic floor is fine while it’s waving a white flag under your leggings. If you ignore it, that’s how dysfunctions stay with you for too long.
What Happens When You Run Too Soon (But We Don’t Tell You to Stop)
A woman reached out to me on the Studio Bloom 1:1 coaching portal after running and experiencing leakage. Not uncommon. However, what happens next is wild.
From the symptoms she described, I suspected she had an overactive posterior pelvic floor. Translation: her pelvic floor was so tight that it was causing her to leak. (Sounds counter-intuitive, but this is why educating women about their bodies is so important.)
I suggested down training (movements that relax and lengthen your pelvic floor).
Fast-forward three days: she did three Studio Bloom down training circuits, went on her next run and zero leaks. As in, dry leggings, confidence intact, cue the victory dance.
Can I Run Postpartum? Yes. But...
The question isn’t if you can run postpartum, it’s have you prepared your body for it?
Running after pregnancy can absolutely be part of your recovery journey, but don’t skip the foundational work! Strength is great. Cardio is great. But if your pelvic floor is freaking out every time your feet hit the ground, no amount of hustle will help.
Pair that hustle with rehab. The better you recover your core and pelvic floor, the better the results from all of your workouts. Trust me.
The old model says "just stop running until you’re healed." We call BS. You deserve better than that. We help you run smarter and more prepared, not run less. You can exercise how you want.
Running After Pregnancy + Pelvic Floor Support = Game Changer
This postpartum woman didn’t need to quit running. She just needed to downtrain her pelvic floor and stop ignoring what her body was asking for.
Whether you're 4 months postpartum or 4 years, the question isn't “Can I run?” — it's “How can I support my body so running feels good again?”
You Deserve to Run If That’s How You Like to Move
We’re not here to tell you to stop moving and be patient. We’re here to show you how to rebuild strength with intention, release what’s holding you back, and yes, get back to the workouts you love.
Ready to Run Without Leaks?
Before you hit the pavement (or the treadmill), we want to make sure you've prepared your body to run while getting the best out of your runs, leaving the injuries out of it.
In this 7 minute video, Coach Kelly covers some common things you want to make sure you can do prior to lacing up your shoes again after baby.
💬 Frequently Asked Questions: Running & Pelvic Floor Recovery Postpartum
Q: How do I stop leaking while running postpartum?
A: Leaking during a run is one of the most common issues we see after childbirth, and it indicates how your pelvic floor is functioning. In many cases, the issue isn't a weak pelvic floor. It’s tension. One of our members was experiencing leakage while running. After completing just three down training sessions (which focus on relaxing and lengthening the pelvic floor), she went for a run and had no leakage at all. That happened in 3 days! The right support can make a big difference, and often more quickly than you’d expect.
Q: How soon can I run postpartum?
A: It really depends on your recovery and your body’s signals. The key is to listen to your body, support your recovery with the right tools, and gradually return to running with intention. It’s best to heal your core and pelvic floor with The Rehab Code before you jump into intense movement. This will prevent dysfunctions and pain.
Q: Should I do kegels postpartum?
A: Not necessarily. While kegels are often recommended, they’re not always the answer, especially if the pelvic floor is already holding too much tension. Your pelvic floor could be overactive, meaning it needed relaxation, not more squeezing. We focus on helping you understand what your body needs, whether that’s strengthening, lengthening, or a bit of both. Start your free Studio Bloom trial so you can reach out to a pelvic floor recovery informed coach.
Q: I have a pelvic floor injury. Should I stop running and working out?
A: Not unless your body is telling you to rest. In most cases, you don’t need to stop. You just need to adjust. The goal isn’t to take movement away, it’s to help you keep doing what you love. We worked with a mom who was leaking during runs, and with the right pelvic floor recovery, she was able to continue running without symptoms in just a few days. Find out what your recovery could look like with Studio Bloom.
Q: Can I discuss my symptoms with a coach so I know what to do next?
A: Yes, absolutely. Every Studio Bloom member has access to one-on-one coaching support. If you're unsure whether you should be running, how to deal with leaking, or what type of pelvic floor work you need, our coaches are here to guide you. We’re redefining what postpartum support should look like, so you feel empowered in your body.
