Running and Toilet Stops

Why You Need to Pee More When You Run (and What You Can Do About It)

If you have ever gone for a run and suddenly felt the urgent need to pee, you are not alone.

Many runners plan their routes around toilets, hide behind bushes, or do the awkward sprint home hoping they make it in time. Some even stop running altogether because the urgency becomes too stressful.

The good news is this is common, especially in women. The even better news is it is often treatable.

Let’s unpack why toilet stops happen during running and what your body might be trying to tell you.

Is it normal to need to pee when you run?

Occasional toilet stops can be normal, especially if you have had a large coffee, are very hydrated, or are running for longer than usual.

However, if you regularly feel bladder urgency, need to stop multiple times, or feel anxious about toilet access, it is a sign something may be off with your pelvic floor, bladder control system, or running mechanics.

This is particularly common in pregnancy, postpartum, and perimenopause, but it can happen at any stage of life.

Why running triggers bladder urgency

Running is a high impact activity. Every step creates downward force through the pelvis.

This impact increases pressure through the bladder and pelvic floor. If the pelvic floor is not coordinating well, your bladder can interpret this pressure as a signal that it needs to empty, even when it does not.

Here are the most common reasons runners experience urgency.

1. Pelvic floor weakness

If your pelvic floor muscles are not providing enough support, the bladder and urethra can become more sensitive to impact.

This can lead to:

• urgency

• leaking

• feeling like you have to go straight away

• stopping multiple times on a run

This is very common after pregnancy and birth, especially if you had tearing, forceps, vacuum delivery, or prolonged pushing.

2. Overactive or tight pelvic floor

This one surprises people.

Some runners do not have a weak pelvic floor. Instead, they have a pelvic floor that is overly tense and unable to relax properly.

A tight pelvic floor can irritate the bladder and create symptoms such as:

• urgency

• frequent toileting

• difficulty fully emptying

• pelvic pain

• pain with intercourse

If you are constantly holding tension in your core, glutes, or pelvic floor when you run, this can contribute.

3. Bladder habits and “just in case” peeing

Many runners get into the habit of peeing before a run, then peeing again just in case, then going again as soon as they feel even a slight urge.

Over time, this trains the bladder to signal urgency earlier than it needs to.

Your bladder is a bit like a toddler. The more you respond instantly, the more demanding it becomes.

This can create a cycle where you feel urgency even when your bladder is not full.

4. Poor breathing and pressure management

When we run, we often brace our abdominal muscles and hold our breath without realising it.

This increases downward pressure on the pelvic floor and bladder.

If the pelvic floor cannot manage this pressure, symptoms such as urgency and leakage can appear.

Learning to coordinate breathing with impact can make a huge difference.

5. Running technique and load

Sometimes the issue is not your bladder at all, it is your running mechanics.

Overstriding, stiff hips, poor glute strength, or poor core control can increase load through the pelvic region.

This can increase pelvic floor demand and contribute to urgency and heaviness.

6. Caffeine, hydration, and nutrition

Coffee is a known bladder irritant.

So are:

• fizzy drinks

• energy drinks

• citrus

• artificial sweeteners

• some sports gels

If you are drinking a large coffee before a run, you may simply be setting yourself up for a toilet stop.

That said, if your bladder is already sensitive, even small triggers can set it off.

When is it a red flag?

It is worth seeking help if you experience any of the following:

• needing to pee multiple times during short runs

• leaking urine when running, jumping, or coughing

• bladder urgency that feels sudden or uncontrollable

• pelvic heaviness or pressure during or after running

• pain in the pelvis, bladder, or lower abdomen

• needing to stop running because of bladder symptoms

These symptoms are common, but they are not something you have to put up with.

Practical tips to reduce toilet stops during running

Here are a few strategies you can start today.

1. Stop “just in case” peeing

Try to only pee when your bladder actually feels full.

If you always empty your bladder before it fills, it becomes trained to hold less.

2. Check your fluid intake

Avoid chugging large amounts of water right before a run.

Instead, sip regularly through the day.

3. Consider reducing caffeine before running

If you are a coffee lover, try switching to half strength or delaying your coffee until after your run.

4. Work on breathing

Try running with relaxed breathing, avoiding constant abdominal bracing.

A simple cue is:Relax your belly slightly on the inhale and allow your pelvic floor to soften.

5. Strengthen and retrain your pelvic floor

Pelvic floor exercises are not always about squeezing harder.

Sometimes it is about learning:

• timing

• endurance

• relaxation

• coordination during impact

This is where pelvic health physio can be a game changer.

Do I just need to do Kegels?

Not always.

Some runners do need pelvic floor strengthening.

Others need pelvic floor relaxation and down training.

And many need both, strength plus coordination.

That is why a proper pelvic floor assessment matters.

If you are doing endless Kegels but still stopping to pee every run, it may be because your pelvic floor is already overactive and you are tightening it even more.

How pelvic health physiotherapy can help

At Bump and Beyond Physio, we can assess:

• pelvic floor strength and coordination

• pelvic floor overactivity and tension

• bladder habits

• breathing patterns

• core and hip strength

• running mechanics and return to running readiness

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From there, we create a tailored plan that may include:

• pelvic floor rehabilitation

• bladder retraining strategies

• core and glute strengthening

• return to running guidance

• strategies to reduce pressure and urgency

The goal is simple.

To help you run without constantly thinking about toilets.

If you are planning your run around toilet stops, it is worth paying attention.

Needing to pee during running is often your body’s way of saying your pelvic floor, bladder, or pressure system needs support.

The earlier you address it, the easier it is to improve.

You deserve to enjoy running without stress.

Want support with running and bladder urgency?

If you are experiencing bladder urgency, leaking, pelvic heaviness, or discomfort during running, pelvic health physiotherapy can help.