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INNOVO’s top tips to save your pelvic floor when running

It is a general assumption that athletic women must have a strong pelvic floor because they workout regularly, however, this is often not the case.


Any female long-distance runner can confirm that running is not only a test of your mental strength but also physical strength. Along with the most common injuries, running is also a contributing factor to the weakening of a woman’s pelvic floor which can result in problems such as bladder weakness or organ prolapse. 

If you’re taking part in any upcoming marathons this month, this is the article for you!

How does running affect my pelvic floor?

The pelvic floor is a key set of deep muscles situated in the pelvis. They run from the frontal pubic bone to the base of the spine. Shaped like a basin the pelvic floor holds the pelvic organs (uterus, vagina, bowel and bladder) in place and supports the bladder to provide control when you urinate.

They relax as the bladder contracts to let urine out and tighten in order to allow you to hold.

Regular running is in-fact one of the risk factors that leads to pelvic floor damage, this is because when running our entire body takes the impact for a prolonged period of time. Every single stride puts pressure on the pelvic area, and the muscles of the pelvic floor are in charge or cushioning and protecting it. However, with time the excess pressure causes the pelvic floor to weaken and ‘give way’. It is so important to keep your pelvic floor strong and healthy to avoid any problems.*

Try these tips when running to reduce the stress caused on your pelvic floor*:

  • Mix up the surfaces you run on to avoid running constantly on hard surfaces (try running on grassy terrain instead of roads or cement paths)
  • Reduce your stride length, running speed or distance
  • Wear well-cushioned footwear when running
  • Running downhill involves greater forces on your pelvis – so avoid this when possible!
  • Mix up your workouts – not only will this make running more enjoyable but it will also not put as much stress on your pelvic floor

How can I strengthen my pelvic floor?

 The good thing is that is never too late to train and strengthen your pelvic floor muscles! If you are finding yourself leak urine when you laugh, sneeze or cough don’t be shy, speak to your GP as you may be part of the 1 in 3 women who are suffering from bladder weakness.

This is where INNOVO® comes in! INNOVO®’s clinically proven, non-invasive technology restores and strengthens your all-important pelvic floor, helping you regain bladder control and get your confidence back by treating the root cause, and not just the symptoms of bladder weakness.


1 in 3 British Women experience Bladder Weakness.

Overcome leaks with INNOVO today.

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