My 17-Week Pregnancy Update + The Simple Change Every Pregnant Runner Needs

Many women experience bladder leakage when running during pregnancy—but it doesn’t have to be your new normal. In this week’s episode, I share my 17-week pregnancy update and highlight one simple running form change that can make a major difference for pelvic floor support.

Bladder leakage, or stress urinary incontinence, is surprisingly common during pregnancy. It can happen when running, jumping, or even laughing—but that doesn’t mean it’s inevitable. Understanding how your pelvic floor responds to movement is key to maintaining control and comfort while staying active. In this episode, we break down how running impacts your pelvic floor, what signs to look for that your muscles may be struggling, and why even small adjustments in form can have a big effect.

I also cover different ways bladder leakage can present during runs—whether it’s a small trickle, sudden urge, or feeling of heaviness—and what each might indicate about your pelvic floor strength and coordination. The form adjustment I discuss is something every pregnant runner can try immediately, and it can reduce pressure, improve support, and help you continue running safely through pregnancy.

This episode is designed to empower you with knowledge and practical strategies so you can move with confidence, protect your pelvic floor, and continue doing the activities you love—both during pregnancy and beyond. Whether you’re an experienced runner or just staying active, understanding your body and how to support it properly is the first step toward stronger, more comfortable movement.

I would love to invite you to my course ⁠Stop Peeing Your Pants , where you can get rid of this problem all together, and become leak-free in 90 days or less! We really shouldn’t have an issue with holding our bladder and there is always a deeper cause. For example, when I was dealing with urge incontinence, my root cause was the food/drinks that were in my diet because there were so many bladder irritants I was consuming. I lead you through all of this, the education, workouts, and have a plan on a calendar, a 1:1 session with me, private facebook group for Q & A’s! Check out both tier options below!