Running and leaking - what can I do?

[Eventmrs]

I have been running for around 18 months now and did my first parkrun two weeks ago.
I always make sure I go to the loo before I run, however there were no toilets at the Parkrun and so I wasn't able to go just before I ran.

Subsequently the last 1k was a struggle as I kept leaking 😞
I had period pants on in case, but by the time I got to the end I had a big patch around my crotch and just could not stop myself from leaking.
It was the worst feeling ever.

I have done so much to try and improve my pelvic floor and thought I was winning, but this has left me feeling that I can't run too far from home now and I have entered a half marathon, which I am now dreading.

I had a virginal birth with forceps, lots of stiches and an 8 pound baby, so have always struggled with leaks since then.

I have not approached my GP as yet. Do you think that's my next step or is there anything else I can do?

Thanks everyone

You need a pelvic floor physio. Mine fitted me an internal pessary to help support me while I helped work on my pelvic floor strength.
You may need to give yourself more rest as well as work on relaxing the muscles around the pelvic floor.

Also it's super shit. I'm sorry you are going though this. It sucks.

I've had 2 8 pound babies and don't leak, please go and see your GP x

I had this problem (forceps births, large baby, similar story) and a specialist physio, plus a programme with kegel weights, completely fixed it for me.

I now run marathons with no leakage and no longer need to use the kegel weights at all (haven't for 5+ years)

If there's any women's health physios in the area, they'll have good expertise in this area.

Don't bother with GP, this is not their area. You need a pelvic health physio/ women's health physio. You can often self refer.

Bless you. I had a ventouse birth and every time I cough I wee a bit. Def agree with the others to see a women’s physio but in the meantime tena pants control the wet patches and the smell ❤️

I've got a cystocele, and a vaginal ring pessary..I used to insert a tampon before playing squash,that worked a treat.. vaginal atrophy the gynae consultant said due to low estrogen.

Tena pads are your friend here.

I feel your pain, period pants and black leggings help! I bought a perifit. It is quite expensive but I'd really recommend it. I saw an improvement quite quickly and the exercises are easy enough to do.

Pelvic physio would be a good idea. In the mean time I’d wear an incontinence pad to run. Yeah, it’s not ideal but better than a wet patch.

I had a 9lb 8oz baby and do not leak. Please see your GP

Yay for you.

I’ve had five large babies and also struggle. You are not alone OP. Contam pessaries can work. They’re like a large tampon. They work for me.

I agree that some are fortunate and don’t leak but some do. Sometimes it’s physiology or genetics. I leak but it’s mostly minor.
I did my pelvic floor exercises post-partum but it didn’t help. I saw a physio and she checked I was doing all my exercises correctly and eventually she said I’m one of the unfortunate ones that can’t be fixed without surgery. No prolapse fortunately. I’ve lived with it as it’s not every day but I recently started taking pumpkin seed oil and it’s helped a lot. I even sleep longer at night without weeing so often - mostly just once a night now instead of 3 times.
As to why, I’ve wondered if it was because I was an older mum or because I have hyper mobility and so poor muscle tone generally. But I don’t know.
Hope you find a fix!

@MummyChocolateMonster can you tell me more about pumpkin seed oil? What dose/frequency/brand do you take. I get up 3-4 times a night at the moment, even if I restrict what I drink in the evening.

@MummyslittlegiraffeI read somewhere that it is being used for urinary incontinence and if you google pumpkin seed oil and urinary health a lot comes up.
I've tried things in the past and I genuinely think this actually works! I’m chuffed and I’m on my 3rd pack. One night I even slept through which I haven’t done in 19 years.
I buy this one off Amazon and take it as per the instructions (3 a day) https://amzn.eu/d/eyfqQOA

Hi op, it's quite common for this to happen once you start to run as when you get fatigued your weakened pelvic floor can release and then leak. You do need to work on your core more as this isn't normal but the more fit you get the less you will leak as you'll be less fatigued. Just wear a pad/black pants keep training and as your body gets less fatigued you'll notice ot gets better

Yup - this was me! 2 x women’s physios, a lot of
core based exercises as well as kegels AND a Contiform pessary on prescription and I’m sorted now.

Obviously other posters have offered longer term ideas but ditch the period pants and get some proper incontinence pads - nowadays they’re no more visible than a normal sanitary towel (especially the ones at the normal flow end). I have incontinence caused by a specific incurable bladder condition and I always wear either always discreet or Tena pads. They are so, so much better than the reusable ones / pants. They keep you dry and comfortable and the long always ones can hold a full wee if necessary.

Some good advice above.

And more practically - can you do a parkrun with a loo? Or is there a discreet bush at the one you do? I have no shame in wild weeing if I need to go!

NHS Squeezey app and a referral to women’s physio.

Always wee in a bush if you can! You won’t be the only one. What half marathon is it? There will always be loos at the start and some of the larger ones will have them mid-race too - peace of mind before you go will make it less stressful. Don’t drink loads and loads either - but enough so you’re not dehydrating, obviously.
I have this problem sometimes too - and I had c sections and am pretty fit/strong so I think sometimes it’s just unlucky. I often run with a lighter layer on than I can tie round my waist too so if I do have an accident, I can hide it til I get to the loo. Also spare shorts / leggings for the trip home just in case.
good luck in your event.

If you'reover 40 it might be worth looking into vaginal estrogen as diminishing hotmones can lead to atrophy and worsen incontinence.

Thanks everyone for the pointers.
I will start to look into everything and hopefully get it sorted 😁

Sweaty Betty does leakproof running leggings if your budget would run to a pair of those. Might be a good extra layer of protection. Think they’re called Leak Protect.

Also a skort can help the embarrassment if there’s leaking. I have had this issue and if I run more/consistently it just stops - maybe improved core/pelvic muscles? It’s when I’m out of practise or running sporadically that it gets bad.