Running with weak pelvic floor

[Booksandwine80]

I’ve just restarted couch to 5k after about 4 years off running. I’ve had a baby in that time and now have pelvic floor issues when I run

I had gynae physio after the birth, and there was no prolapse or anything she just said I needed to do my pelvic floor exercises-she also checked I could do them properly.

It’s loads better than it was, there was a time when sneezing would completely empty my bladder. Now, if I concentrate I can sneeze with no worries

I’m finding when I run I feel a “trickle”. It’s really annoying as the rest of me is coping really well and enjoying it.

Do you just manage it or does it make things worse?

I just use the Tena lightest pads (liners), just in case. It's more of an issue when I play tennis now, as it really did improve as time went on.

I actually prefer them to normal pant liners now.

I've just restarted c25k too and unfortunately had more than a trickle on run day two. I found running in a morning with an empty stomach and bladder seems better in terms of pelvic floor strength. For some reason running after eating seems to make me more likely to leak. I also second the Tena liners for peace of mind.

You need to get it sorted out. Follow @gussiegrips, she's a physio and sends reminders on twitter, insta too, I think. Funny too.

Keep going with the exercises - I home e the improvement continues and you are back to normal soon.

Perhaps a return visit to the physio to see if there is more that can be done? Even if that "more" is simply a new set of targets for number of repeats.

Ok, limit drinks before going out. In the morning I only have a small coffee before running. At other times I don't drink 2 hours before going out. If it warm or I'm doing a long run I take a drink with me, otherwise make up for it when I'm back. Go for a wee, get your trainers on, then go for one last one...double emptying gets the last bit out. Wear dark leggings so you don't feel self conscious if you do leak a little. If it makes you feel better plan a route past public toilets or if you're more rural don't be afraid to nip behind a tree/wall, etc. Keep doing your exercises, and hopefully it'll continue to improve with time. I've had two children, who are now 3 and 5 and I can run without leaks. Most importantly don't let it spoil your running.

I find my leaky times are related to my cycle - the week before I'm due on I tend to have issues.
I pop my mooncup in which helps (pushes the urethra or something?) if I'm doing interval training or racing.
Also do my exercises.
I am 49 with 2 vaginal births.

I have had surgery, do the exercises but still have issues occasionally. 4 children including twins did a fair bit of damage.

For me it is no caffeine before a run, Tena pad and use a tampon.