As the weather warms up, many runners start increasing mileage and getting back into
consistent routines. Spring is a natural time to reset and build momentum. But with that increase in running often comes a rise in injuries and pelvic floor symptoms like leaking, heaviness, or discomfort.
One of the most effective ways to support both performance and pelvic floor health is strength training.
Running places repetitive load through the entire body, including the pelvic floor. Without adequate strength and coordination in the surrounding muscles, especially the hips and core, the pelvic floor can become overworked and less efficient. This is where a well-rounded strength routine makes a meaningful difference.
Even a short activation routine before a run can improve muscle engagement, reduce strain on the pelvic floor, and help prevent injury over time.
Research supports this approach. Studies on runners have shown that incorporating strength training two to three days per week improves running economy, reduces injury risk, and enhances overall performance. Strength work is not just supplemental. It is a key part of a sustainable running routine.
For runners looking to support their pelvic floor and overall stability, here are five highly effective exercises:
1. Bulgarian Split Squats
Focus on a slight forward hinge at the hips to better activate the glutes. Keep the knee tracking over the toes. This exercise builds single-leg strength and control, which directly translates to running mechanics.
2. Copenhagen Planks
Set up in a side plank position with the top leg supported on a bench. Lift the bottom leg up to meet the top leg. This targets the inner thighs and deep core, both of which play a role in pelvic stability.
3. Side Plank Stars
In a side plank position, lift the top leg while keeping the hips stacked. This challenges lateral hip strength and pelvic control, essential for preventing excessive motion with each stride.
4. Plank Pass-Throughs
From a plank position, move a weight side to side underneath the body. The goal is to minimize shifting through the hips. This builds anti-rotation strength and improves coordination through the core and pelvic floor.
5. Weighted Single-Leg Calf Raises
Calf strength is critical for runners. Aim for at least 25 repetitions on a single leg with good control. Strong calves help absorb force and reduce load transferred upward to the pelvic floor.
Consistency matters more than intensity. Incorporating these exercises two to three times per week, even in short sessions, can have a significant impact on how the body handles the demands of running.
If symptoms like leaking, pelvic pressure, or pain are present during or after running, it is not something to ignore. These are signs that the system may need better support and
coordination.
Pelvic floor physical therapy can help address these issues and create a plan that keeps runners strong, confident, and doing what they love this spring and beyond.