You’re a runner, which means health and fitness matter to you. Your body is the machine that drives your passion. If you have incontinence, it can hold you back, shake your confidence, and prevent you from reaching your goals. Here are few ways to make sure urinary troubles don’t break your stride.

3 Tips for Runners With Incontinence

1. Double Voiding

Make hitting the bathroom the last thing you do before you leave the house for a run. Make sure your bladder is completely empty by using the double-voiding technique. This means waiting 30 seconds after you’ve finished urinating and trying again. Try to mimic a squatting position if you can by leaning forward. Men can also benefit from urinating in a squatting or near-squatting position.  

2. Hydrate Properly

Drinking too much water right before a run can result in a mid-run urge. While staying hydrated is vital for runners, make hydration a 24/7 priority so you don’t have to chug a water bottle right before you race or train. Hydrate well the night before and a couple of hours prior to your run. If you hydrate during your run, take small, frequent sips to allow your body time to use the water you’re taking in.  

3. Try Physical Therapy

A physical therapist who specializes in treating urinary incontinence can help you train your bladder to hold more and teach you exercises that will help strengthen the muscles that prevent accidents. Although pelvic floor rehabilitation works for men and women, women who have had children via a vaginal birth will significantly benefit from this type of physical therapy.

The team at Medical Center Urology in High Point, NC, provides personalized care for urinary incontinence, erectile dysfunction, kidney stones, and other urological conditions for men and women. Dr. Richard W. Puschinsky has been serving the community for more than 25 years, and he has the latest in diagnostic and treatment technology on site for your convenience and confidentiality. Call (336) 882-0220 or send a message online today to request an appointment.