Why Do I Have to Pee Every Time I Run? How to Stop Urgency and Leaking Mid-Workout
You’re all set for a run. Shoes on, playlist going, ready to get moving.
And then… not even five minutes in..BOOM.
That sudden urge to pee. Even though you just went.
Even though you went twice “just in case.”
So now the run isn’t about the workout—it’s about figuring out how far you can get before needing a bathroom.
You start planning routes based on porta-potties, wearing black leggings just in case, and cutting runs short to avoid “accidents.”
And we’re quick to blame ourselves for it…
Maybe I drank too much water. Maybe I didn’t go enough before I left. Maybe I just have a tiny bladder.
But here’s what no one tells you: it’s probably not your bladder at all.
Most of the time, it’s your pelvic floor struggling to handle the pressure of movement—and sending your brain a false alarm.
The wild part? A lot of us change our entire routine around this.
We stop running. We stop jumping. We stop trusting our bodies. All because we think we’re the problem—when really, we just haven’t been shown how to fix the root issue.
Let’s talk about what’s actually going on… and what to do instead.
What Causes Bladder Urgency or Leaking While Running?
Here’s what’s actually happening behind the scenes.
When you run, there’s an increase in pressure inside your body. Every step you take sends that pressure down toward your pelvic floor.
Your bladder also bounces around a bit, that’s normal. Your pelvic floor is supposed to automatically respond and support all of that movement.
But if your pelvic floor muscles are too tight, too weak, or not working in sync with your breath and movement?
Your bladder ends up taking the hit.
And when your bladder doesn’t feel supported, it sends out “emergency” signals (even if it’s not even full).
That sudden urge to pee during a run is your system trying to manage pressure without the coordination it needs.
This is called pelvic floor dysfunction, and it’s incredibly common in active women, but it’s not something you have to live with.
How to Stop Bladder Urgency While Running
Let’s skip the vague advice and get into what actually works.
These are the exact strategies I teach clients who are dealing with bladder urgency, pressure, or leaking during exercise.
1. Stop peeing “just in case”
I know this feels like a smart habit, but it actually makes urgency worse over time.
When you go to the bathroom before you’re truly full, you train your bladder to think it should empty at the slightest hint of sensation.
Eventually, your bladder starts sounding the alarm way too early—like two minutes into your run.
Start spacing your bathroom trips to every 2–4 hours and only go when your bladder actually feels full.
Yes, it takes time. But your bladder will catch on.
2. Exhale when your foot hits the ground
Most people don’t realize how much their breathing impacts their pelvic floor.
If you’re holding your breath or bracing your core with every step, you’re increasing the pressure downward.
Instead, try exhaling gently as your foot hits the ground, especially when you’re picking up the pace or running uphill.
This gives your pelvic floor a break and helps it handle pressure more efficiently.
This one small shift can dramatically reduce leaking while running.
3. Reset your breath before you run
If you’re rushing out the door already feeling tense or stressed, your nervous system is in overdrive.
And guess what makes bladder urgency worse? Stress.
Before your run, take a minute to breathe.
Here’s what to do:
Stand or sit comfortably
Place one hand on your belly and one on your chest
Inhale through your nose and let your belly and ribs expand
Exhale slowly and feel your pelvic floor gently lift
Repeat 3–5 times.
This gets your nervous system, core, and pelvic floor working together before your body starts moving.
4. Strengthen smarter, not harder
This is where a lot of women get stuck. They think they need more ab exercises or harder squeezing.
But if your pelvic floor is already overworking or misfiring, more tension isn’t the answer.
Instead, focus on:
Deep core exercises that teach coordination, not just strength
Glute and hip work that stabilizes your pelvis
Breath-based movement that helps your pelvic floor activate and relax
This is how we address pelvic floor dysfunction during exercise: by working smarter, not harder.
5. Track your patterns
Bladder urgency isn’t always random. There are often patterns—and paying attention helps.
Notice:
Do you always leak on hills or when you speed up?
Do you feel worse when you’re on your period or stressed?
Are there certain types of runs (like sprint intervals) that trigger it more than others?
When you know your triggers, you can build a plan that works with your body instead of against it.
Still Leaking or Peeing During Runs? Let’s Take a Closer Look
Sometimes you just need someone to help you connect the dots.
If you’ve already cut back on water, tried breathwork, and stopped peeing “just in case,” but you’re still dealing with urgency or leaking mid-run...
Let’s figure it out together.
Book a free call with our team and we’ll walk you through what’s actually going on and how to fix it—for good.
Final Takeaway: Our #1 Tip for Bladder Urgency That Hits Out of Nowhere
If urgency is showing up the second you start to move—or even worse, when you think about moving—here’s the one thing I want you to try starting today:
Stop going to the bathroom “just in case.”
I know. That sounds backwards.
But constantly emptying your bladder before it's actually full trains your body to expect to go more often and that urgency you feel during your run? That’s a habit loop, not a real emergency.
So instead of peeing every hour “just in case,” start stretching your bathroom breaks to every 2–4 hours. Go when your bladder feels full, NOT when your brain feels nervous.
Pair that with breathwork, pressure management, and smart movement, and your bladder stops feeling like the boss of your life.
You’re not stuck with this. You just haven’t been shown the right tools yet.
And if you’re ready to get those tools, learn the strategies, and finally feel confident when you move?
We’d love to help!
Inside our free community, you will get pelvic floor expert support, pelvic floor-friendly workouts and challenges, and real results without spending hours Googling or guessing what to do!
Join the FREE Pelvic Wellness Academy HERE and let’s retrain your body together. Because you were never meant to live your life around bathroom breaks.
Can’t wait to see you inside!
