Top Tips for Couch to 5K if You Have Incontinence

by Helen Rankin January 1, 2025

Happy New Year Everyone!

I'm sure that many of you, like ourselves are pressing the 'reset' button. New Year / fresh start etc.

For many people January is the time when they set themselves some fitness goals and the NHS Couch to 5K app programme was developed as a great way for everyone, even complete novices to get to a point where they can run 5k in one hit.

It's a fantastic programme which is proven to work, but if you’re dealing with urinary incontinence it can seem like an impossible challenge.

But here’s the good news: taking steps toward better fitness can also improve your pelvic floor health, which may reduce or eliminate leaks over time. With the right approach, tools, and mindset, you can achieve your Couch to 5K goals confidently and comfortably.

At Secret Whispers, we've been helping women manage and improve their pelvic floor health since 2018, so we're well placed to help.

Here's our top tips for Couch to 5k if you have incontinence:

1. Strengthen Your Pelvic Floor

Before you lace up your running shoes, spend time focusing on your pelvic floor health. Weak pelvic floor muscles are often a key contributor to incontinence, and strengthening them can make a world of difference.

How to Strengthen Your Pelvic Floor:

Secret Whispers Kegel Weight Kits

These physio-recommended weights are a game-changer for improving pelvic floor strength. Start with a lighter weight and gradually progress as your muscles grow stronger.

Daily Kegel Exercises

Even without weights, practicing regular Kegel exercises can help. Squeeze and hold your pelvic muscles for a few seconds before releasing, and aim for two sets of 10 SLOW and 10 FAST kegels daily. Join our Facebook group for accountability and daily reminders!

Consistency is Key

Make pelvic floor exercises part of your routine. Consider incorporating them into activities like brushing your teeth or watching TV.

Improving your pelvic floor health doesn’t just support your incontinence management; it also enhances overall core strength and stability, which can improve your running form.

2. Wear the Right Kit

Managing leaks while running is possible with the right gear. It’s all about finding products that keep you comfortable and confident.

Recommended Products

Cheeky Incontinence Pants

These reusable, absorbent pants are designed for moderate leaks and are breathable, discreet, and kind to sensitive skin. We love the 'Cheeky' range of incontinence pants which are incredible and perfect for staying dry and comfortable during your runs and managing your stress incontinence.

Moisture-Wicking Layers

Choose workout gear made from breathable, quick-drying fabrics to minimise discomfort and irritation.

Investing in high-quality, reusable products is not only eco-friendly but also ensures you feel secure as you work toward your fitness goals.

Some people find that wearing two pairs of supportive pants can help in supporting their tummy , pelvic floor, and back, which then reduces leaks. We'd recommend the highwaisted Cheeky 'fearless' pants for this purpose.

Decent Running Shoes

Running is a high impact exercise and this is one area where investing in a decent pair of running shoes will pay dividends. Running sends an impact of four times your body weight, through your ankles, knees, pelvis, spine...which can also cause pressure on your bladder!

I started running and found that I suffered from shin splints until I realised that I run with overpronation. Lots of sports shops will check this out for you - you don't have to spend a fortune to find out.

3. Take it Slow and Steady

Couch to 5K programs are designed for beginners, which means they incorporate gradual progressions. Follow the plan as it’s structured, and don’t rush to increase speed or distance before you’re ready.

Why This Matters:

Avoid overloading your pelvic floor too soon.
Give your body time to adapt to the impact of running.

If you find running too challenging at first, start with brisk walking intervals and build up your stamina gradually. This approach reduces pressure on your pelvic floor while still improving cardiovascular health.

4. Stay Hydrated, but Plan Wisely

It’s important to stay hydrated, but timing matters when you have incontinence. Drinking too much water right before a run can increase the risk of leaks. Try to avoid drinking for 30 mins before your run.

Tips for Hydration:

Sip water throughout the day rather than drinking large amounts all at once.
Use the toilet right before heading out for your run.
Consider carrying a small water bottle for hydration during longer sessions.

5. Listen to Your Body

Pay attention to how your body feels during and after running. If you experience discomfort, leaks, or pelvic pressure, it might be a sign to adjust your routine or focus more on strengthening your pelvic floor.

Key Adjustments:

Reduce Impact: Try running on softer surfaces like grass or a track instead of concrete.
Incorporate Rest Days: Plan in a day of rest to your training plan to give your muscles time to recover and rebuild.
Modify Exercises: If running feels too intense, mix in other low-impact activities like cycling or swimming.

6. Celebrate Small Wins

Every step forward is a victory. Whether it’s completing your first couch to 5k programme session without urine leakage or running for a whole 30 minutes, take time to acknowledge your progress. Your confidence builds as you see the results of your effort, both in fitness and increased bladder control and pelvic floor strength.

Final Thoughts

Starting a Couch to 5K program with incontinence might seem difficult, but it’s entirely achievable with the right strategies and tools. Focus on strengthening your pelvic floor with Secret Whispers Kegel Weight Kits, wear supportive gear like Cheeky Incontinence Pants, and take it slow as you build your fitness.

Remember, running with incontinence is not unusual, it's just that no one talks about it! You’re not alone on this journey. If you have questions or need advice, don't be afraid to reach out to us or explore our range of incontinence-friendly products. We chat pee, poo and periods all day long and are always happy to help.

For more tips, check out these related blog posts:

How to Choose the Right Incontinence Products
Improving Pelvic Floor Health with Kegel Exercises

➡️ Fancy a FREEBIE? Download our FREE guide The easy way to get a stronger pelvic floor

Never miss another blog again and sign up here. You will get a 10% discount code to use too.

About the Author: Secret Whispers was founded by Julie Colan, a passionate mum and health advocate who saw the need for effective pelvic floor solutions. Now, Helen Rankin, the founder of Cheeky Wipes and Cheeky Pants—known for her award-winning work in sustainable product development—has taken the helm at Secret Whispers. Helen is committed to advancing the company’s mission, believing that women shouldn’t have to accept incontinence as a given. With the innovative Secret Whispers Kegel weights, she aims to offer every woman an effective, reusable solution for pelvic floor health. Try them and take control of your wellness journey today!