Running and bladder control!

[Pancaker]

I had a great run this morning but when I finished (10k in c. 1 hr) I really needed a wee, but I couldn't hold it in. I am so embarrassed but I pretty much wet myself! Thank goodness I was wearing dark shorts and no one could see. I have 2 DC, youngest is 2, and I have never had it this bad before (although I did try skipping a few weeks back and had a similar 'leakage' problem). Can anyone recommend exercises to strengthen my bladder, should I be looking at all that pelvic floor stuff I should have done when I was pregnant?

Definitely pelvic floor! Dig out those exercises and start doing them again.
I think it happens far more than people realise as it's not talked about is it?
Doesn't usually happen to me when I'm just out for a run but it's a different matter if I'm in a race - nervous tension and going faster than normal may not help!

Caffeine and fizzy drinks can irritate the bladder as can citrus fruits and tomatoes. I avoid those fruits and only drink fruit tea.

Pelvic floor exercises and a Tena Lady if you're unsure :)

Cut out caffeine before you run, make an appointment with a women's health physio and download the squeezy app on your phone.
I couldn't run 3k without wetting myself but now up to 10k.
Squeeze 2-3-4-5..........

Definitely cut out coffee if you drink it before running. I always run in the mornings when I have the most energy and motivation, but my bladder seems to go into overdrive emptying after sleeping. Add a cup of coffee and as soon as my feet hit the ground I'd be bursting!
Now I have a cup of tea when I wake up and save the coffee for post run.

I came on here to aak the same question.

Youngest is 10 months and I want to get back out running but I swear it feels like I'm going to wet myself even if I've been to the toilet before.

Anyone use tena lady? What would you recommend?

Get yourself to a specialist Gynae physio for assessment and advice

Not ideal but 11 years post 3 babies I have to run wearing tena lady pads.

Not ideal but 11 years post 3 babies I have to run wearing tena lady pads.

This happened to me on my first run since having lo the other day! I called my MIL to ask if it was pelvic floor exercises I need to do and she said yes- she's a Pilates teacher! lol I was so embarrassed! Not even 30 and pissing my pants

I must add, I had just been shouted at and got a ton of abuse by a group of teenagers and a bottle thrown at me !!

I second the squeezy app on your phone. Although I take offence at the symbol on it. Also go to the GP for a referral. Tena ladies are fine for a back up (I also tried reusable ones but wasn't very impressed) but nothing beats improving your pelvic floor.

I have similar issue mainly leakybits throughout run. I have 3 children but all C section so don't have an excuse. I just use a sanitary pad but not ideal!!!