5 Tips for Runners to help with Pelvic Health Issues

5 Top tips for female runners:

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Are you struggling with repetitive injuries, niggles or leaking whilst running? Some of these tips may help…

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1 - Get long and strong

Running is a series of repeated hops, which can challenge the muscles, tendons and other connective tissue (such as your pelvic floor muscles). Strength and mobility training often gets a back seat once people get into running, but studies found up to a 50% injury reduction for runners completing a strength programme (Lauresen, 2013) . Other research also shows better outcomes for leaking when pelvic floor exercises are paired with strength training (Virtuoso 2019). 

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Not sure whether you’re strong enough?  Try the following taken from the post-partum return to running (Goom T, Donnelly G & Brockwell E. 2019) criteria to highlight any areas that you may benefit from working on:

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You need to be able to complete the following without any heaviness/’falling out’ sensation, leaking, pain, or loss of quality of movement:

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Walking 30min

Single leg balance 10 seconds per leg

Jogging on the spot 1 minute

20 single leg calf raises

20 single leg bridges

20 single leg sit to stands from a chair

30 seconds hopping on one leg

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2 - Build up slowly

Many injuries are caused by doing too much, too soon after doing too little for too long! Unfortunately, our tendon quality and muscle mass changes throughout the lifespan, and hormonal changes during post-partum or peri-menopause can contribute towards injuries such as tendinopathies. By keeping up consistent with running, and avoiding sudden spikes in distance, frequency or speed, you’re less likely to experience these niggles. For example, instead of jumping right in with a 5km after a running hiatus, consider a graded approach, by using something like the NHS ‘couch-to-5km’ app 

https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

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3 - Technique

If you’re getting repeated niggles, or you’re still not able to run without leaking or urgency, consider a physiotherapy appointment to review your technique. Sometimes some simple switches can make all the difference! This may be related to your foot strike, stride, cadence or even your breathing control!

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4 - Menstrual tracking

Research into female physiology is growing, but it’s tricky to do because we’re all so individual and our menstrual cycles all differ! However, there is a body of evidence that suggests that hormonal fluctuations throughout the menstrual cycle can impact your sporting/exercise performance (Carmichael Thomson, Moran Whycherley, 2021). Study results vary, but it may be wise to consider using a menstrual tracking app to better understand your own body and when you may need to prioritise rest/recovery over tempo or speed sessions. For example, some people may feel awful on day 1 of their period every month, and may wish to replace their hill session with a easy plod that day. Others may notice that Day 1 is when they’re feeling their strongest, so they may smash the hill session! 

Tracking your menstrual cycle also helps monitor how regular you are. Your period is a great marker for general health. Irregularity or absence may indicate you could be experiencing low energy availability, especially when combined with tendon/bony pain or frequent niggles and illness (Mountjoy, 2023) 

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To learn more about this, follow the link: https://health4performance.basem.co.uk/

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5 - Zooming out

When getting niggles and injuries, it’s important to zoom out and remember there’s more going on than just your training sessions! Regular, good quality sleep and a nutritious diet is essential for proper recovery. Chronic stress can affect your recovery and sporting performance. Remember that being at work all day, childcare, housework, other responsibilities all take chunks of energy out of your supply! Do your best to prioritise sleep, diet and stress management to avoid repetitive injuries and aid recovery.

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