Hi everyone (well this may be aimed at the ladies), i wonder if any of you have had any issues not being able to hydrate enough before a run because of bladder issues, if i drink alot before i got out i will wet myself......embarrassing to say i have done on a few occasions where i couldn't hold it, but it was only a little bit fortunately and not enough for anyone to notice!
I have just finished the 3 x 25 minute runs of week 7 and will be going onto week 8 on Friday.
I have purchase a small soft water flask to take with me then its not too bulk to carry and can slip into my pocket (not used it yet) but will probably need to start taking it when the weather warms up so will sip some water during the runs.....is that what you do?
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XenaZelda
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I hydrate well on rest days & after my run. A sip of water before my run & if the run is 45mins or less I don’t carry any water 💦 Do what feels right for you & your body so you can relax and enjoy it. 🌺
Hi Annieapple, thank you for replying, i do sip water before my run and try to get out early morning but sometimes it gets to 10am/11am due to work (i work from home) and daren't drink too much before going out, i do keep hydrated on the days i dont run though....oh to be young again lol
Sorry you’re struggling with this XenaZelda . I wonder if it might be worth reframing how you’re thinking about your hydration. I don’t drink anything extra before going for a run, or take anything with me unless I’m out for more than an hour. I try and drink regularly all through the day so I’m generally hydrated. That way might allow you to not feel such an urge to go during your run?
The other thing to consider is your pelvic floor which can be an underlying cause of issues like this. There was a recent article in Runner’s World which might be of interest…
Hi Misunderstanding, thank you for your reply, i keep hydrated on non run days and drink plenty went i get back home, but drink little before i go out (say a small coffee and then some sips of water), i don't currently take anything with me as im running for less than 30 minutes and the weather is cooler, but its when the weather gets warmer. I suppose i will just have to get up super early and go out then. Thank you also for the info re the pelvic floor, i had cancer when i was 38 and had everything removed downstairs (still got legs lol) and suffered with a lot of scar tissue and so that area has become weaker over the years, i will certainly look to incorporate some pelvic floor exercises with my strengthening exercises, i would do anything to make this better, its not all of the time but i have had it a couple of times over the months and as my runs are getting longer i don't want this to be a problem. It is embarrassing and good job i was wearing black leggings on those days lol
You’ve really been through it-so glad you’re ok after such a health scare. It’s wonderful that you’re doing well and out running now.
Perhaps try having your coffee a little earlier, or maybe even postponing it as a treat for after your run? Sometimes it takes a bit of experimenting to find what works for you.
When it’s warmer, you’ll be replacing the fluid you lose through sweat so you might find that doesn’t lead to you needing to pee. That was my experience last year. I vaguely remember what it was like to run in the warm…it’s been a while!!!
There are so many affected by this who don’t have the courage to post so thank you again for talking about what can feel like an embarrassing problem. Hopefully you can find something that helps. ❤️
Thank you MissUnderstanding, i love my coffee in the morning as it gets me going, but i will cut that out before my run and just sip on water and enjoy a big cup of coffee when i get back, i hope the warmer weather means it stops me want to go if my body absorbs it, sometimes i think its just a feeling because sometimes i get home i feel i am busting to go pee and when i go its not much at all! Have you not run in the warmer weather then? i have an underactive thyroid and can't tolerate when it gets really hot so i hope i can continue to run during the hottest months of the year. It is embarrassing asking this question on a mixed gender forum (sorry guys) but its good to share experience i think however embarrassing it is and fee like i am not alone, so thank you
Coffee does have diuretic properties which take about 15-20 minutes to kick in. The jiggling motion of running can also affect the bladder and gut.
When I go out first thing in the morning for a short run (not that I've done that for a while) I won't drink more than about 200mL before going out. I'll drink after the run to make up what I've sweated. For long runs (90 mins or longer) I'll wear a hydration backpack, and I'll sip from that.
I can guarantee that if I don't "visit the little boy's room" before setting out I will feel some urgency to void one way or the other during a run.
And we all have tales of accidents, even the guys. Black shorts/leggings hide some of the effects.
Hi Nowster, sorry i must have missed your reply, thank you for the info, i shall certainly remember this info for when i go on longer runs. I try to squeeze out as much as possible (sorry again) before i go out. Today i did my first 28 min run of Week 8 and no feelings of wanting to Pee, but i must confess i had a small coffee at 7.30am this morning and then water after that but didn't go out for my run until 9.15am....happy days. I didn't appreciate that men do also get issues with this as we all have bladders and i think when we age its more of an issues for us (not saying you are as old as me ofcourse 😀)
Hi again, MissUnderstanding, funny enough i registered on Runners world a few months back and often go on there and ready information, i already do some of the kegel exercises (plank and glute raises) so that could be starting to help and will incorporate the others into my routine.
Hi XenaZelda , I don't usually take water with me unless I'm sure I'm going to run for at least 10k, or if it's properly hot.
However, I can pretty much guarantee that if I drink coffee just before I run I'll need to pee within the hour. Nothing to do with bladder control in general, it's because coffee's a diuretic. As I run in the countryside and have no shame I'll happily pee behind trees or bushes, or even at the side of the road. I haven't yet mooned anybody into crashing their car!
The article linked by MissUnderstanding is definitely worth a read, and you might find this FAQ on hydration interesting too: healthunlocked.com/couchto5...
Good luck with finding a solution that works for you!
Hi Cmoi, that interesting i will definately stop having a coffee before my runs and have a nice big mug of coffee when i return. On my runs there is no where to go behind a bush as its too busy where i live unfortunately, if there was, i too would have no shame in going lol
If you drank normally the day before, then for a 30 minute outing (assuming it's before breakfast or lunchtime) then there really is no need to take on extra fluids before or during your run.
Keeping hydrated is important for all of us, but for C25K , the intensity/effort should be low (jogging) and the duration 30-40 mins maximum (30 mins + 10 mins of brisk walking) - this means your body is more than capable of providing you with everything you need ... on the condition that you haven't starved yourself for several days beforehand!
So it sounds from your replies above that you aren't doing anything wrong - and it's more to do with your medical history - and those lovely Kegel exercises might help hopefully.
Thank you John, that's good to know, even in this cooler weather i sweat alot and feel a bit dry in the mouth, but when i think of it, i am a mouth breather so its inevitable that my mouth will become dry lol, lets see how i go in the hotter weather on my 30 minute runs
Even in hotter weather (UK hotter that is) if you're out for 30 mins then you'll be absolutely fine. A load of people mistake dry mouth as a sign of dehydration - it really isn't.
Thank you John, i did a 28 min run this morning and felt fine hydration wise and bladder wise, and you are right about the dry mouth as i do get that, but don't feel dehydrated
Thank you Oldwoman65, i will look into them, as long as they are comfortable and dont slide up the bum when running, now that WOULD be embarrassing for anyone to see a incontinence pad falling out of a runners bottom 😂
Hmmm definitely not a good look 🤭They come in all shapes and sizes. What a topic of conversation, sorry to all the guys on here, but it's a fact of life for ladies of a certain age😂
Hi oldwoman65, which ones do you get? i have been looking but there are so many out there😟 do you get the light really thin ones? (sorry again guys, dont look 🤣)
I bought some washable liners to wear when I run. I once had an absolute flood which was extremely embarrassing. It's a long time ago but my last baby was a whopper and I've never been quite the same since 😂. Now I don't worry about it. Just use the liners go for a run then put them to be washed with my kit.
oh how awful, my leak was a little bit but i definately felt "damp" down there whilst running, i will look into getting some washable liners or tenalady, thank you
Hi Runwaytrainer, i dont really eat anything before i head out in the morning, i have never been a breakfast eater, but will push down a gingernut or banana before my run
I was going to suggest Tena Lady too, but someone has beaten me to it. I've also been thinking about period panties. I'm well past the stage of needing them for periods, so I don't actually know what they look like, but I'm wondering if they'll add reassurance for this situation.
Yes it is worth getting some because if we do leak then we don't have to worry about it coming through the clothes, ive got some lovely bright coloured leggings but now scared to wear them in case i have a leak as it would def show in them, but if i wear a pad then i can wear them.
I wear period panties when I run- the M &S full heavy absorbency ones. They are comfortable and no need to worry about leaks. Ever since I had my daughter I've been unable to trust my bladder when exercising (especially running downhill) and these really help.
I've found cutting out coffee helps, but I still struggle. I'm lucky to run mostly on quiet roads and will jump into the hedge if needed. I've also found its less likely to be an uncontrollable urge if I'm away from home, so there's definitely a psychological link. I'm working on my pelvic floor, cut out coffee most days, but resigned myself to planning either rural or toiletted routes at present. Unfortunately, I also get runners' trots, so I'm quite worried about joining a really friendly bunch who have invited me to join their runs. I do hydrate for longer runs, but also go to the loo several times before leaving the house. Thanks for posting. I'm sure there's a lot more of us with difficulties than we know about. My GP suggested taking up cycling instead- but did also suggest physio, which I haven't tried yet, but know I should.
Hi Kirst13 im sorry you are going through that too, funny enough i too also think its an uncontrollable urge the further i am away from home, so defo could be a psychological link especially when i get home feeling like i am really busting and run upstairs to pee only to find its hardly anything at all, i am looking forward to longer runs and know i would suffer with my bladder, but with the helpful advice i have received i feel much better about it and not alone with this issue.
Do all your hydration on the day before your runs. Then just a glass of water in the morning. Pee just before u start your run. Wear the slim Tena for confident. Most important start some pilates with a good physio who will work with you on exercises which should help.
I run with a hill run group of all women. The meet location is sent to us the week before and as well as suggested parking places , they always pin the nearest loo. So you are certainty not alone.
That was a tough time to go through as a young woman so fantastic that you are out running.
Thank you Rungranny, i certainly value all the advice on here, i didn't think about all this when i started the program but ofcourse as time has gone on and my runs are increasing ive had a ew times (not many) that ive experienced and wanted to get all the lovely ladies of a certain age that may have this too and what they do to sort it out, so thank you.
Hi XenaZelda, thanks for your post. I like you have a few leakage issues when running, and other times too. I have found using “Squeezy” NHS app helpful for doing pelvic floor exercises. I think it costs about £3. It explains how to exercises and you can set reminders. Hope this helps.
hi Xena, I found a girl on YouTube called Sarah Duvall, I think she’s a dr too, she does pelvic floor exercises and helps improve posture. Best of luck, lovely. The joys of aging, I know them well 🤗🤗
Thank you Chrissy2shoes, i will look at this as well, as every little helps, before long with all this advice i will a strong XXXXX and no more worries when i get to running for an hour or more 😀
As a 60+ woman who had 3 children - yes I have the same problem! As someone else said - I run on a quiet road and have been known to dodge behind some trees (or once behind a gravestone). Sometimes I have to change my pants when I get home (like you just a little leakage). I have tried various pelvic floor thingys but have ever been consistent enough to see an improvement. Perhaps I should try the Tena lady …..Sorry everyone if this is too much information 😂
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