Run Stronger

Pelvic Floor Strength for Runners

Running doesn’t have to stop with pelvic floor symptoms.
Love running but struggling with leaks or pain?
You’re in the right place!

Join 1 Million Women Running Strong

The simple program that fits seamlessly into your life

We get it—you’re busy. This program is designed to fit into your life, no hours at the gym required.

What’s Included:

3 short sessions per week – Just 20 minutes to stop leaks & build strength.
Running-specific strength & mobility drills – Absorb impact with confidence.
Minimal equipment –Train at home or the gym, anytime.
2 bonus online masterclasses – Fast-track your results with expert guidance.
Lifetime access – Train on your schedule, at your pace.
14-day money-back guarantee – Try it risk-free.
One-time payment. No subscriptions. No risk.

You are not broken. You just need the right plan.

We’re on a mission to help 1 million women run strong again leak-free, pain-free and with confidence.

Are you next?

Join 1000's of women reclaiming their favouite runs

Pelvic Floor Strength for Runners is a proven 8-week program to help you to:

Week 1

Correct Breathing Patterns

Poor breathing patterns are often an underlying cause of pelvic floor dysfunction, pain, and leaking.

This first phase focuses on specific breathing and relaxation techniques to quickly help alleviate these symptoms by restoring pressure control and improving pelvic floor coordination.

Week 2

Release Pelvic Tension

Stretching and release work reduces tension and improves the health, function, and flexibility of the pelvic floor.

In this second phase, it’s all about creating balance—because a healthy, flexible pelvic floor is essential for managing pressure and absorbing load during running.

Weeks 3-5

Strengthen Pelvic Floor Connection

Here, breath meets strength!
The secret to pelvic floor strength lies in mastering the connection between your breath, core, and pelvic floor.

You’ll train your deep core to work as a system to build a responsive foundation and postural support for stronger, more supported runs.

Weeks 6-8

Build Functional Running Strength

This final phase strengthens the key muscle groups that support the pelvic floor by combining functional strength movements with breath and pelvic floor connection.

It trains the pelvic floor for the endurance and control needed to meet the demands of longer runs and higher-impact movement.

bonus masterclasses

Become The Master Of Your Own body

These bonus online educational masterclasses give you the knowledge and clarity to understand your symptoms—and finally feel in control of your body again.

Whether you’ve seen countless practitioners or are just beginning your healing journey, these sessions will deepen your understanding of your pelvic floor, core, and breath.

Because when you truly understand your body, you can train smarter, move better, and get more out of every workout.

FAQs

The Program
Health
Running

As soon as you purchase, you’ll receive an instant download link via email. You can access the program on your phone, tablet, or computer—wherever you like to train. It’s yours for life!

Just a few basics: a mat, a loop band, small pilates ball or cushion, massage ball or tennis ball, long resistance band and a light set of dumbbells (1–5kg). You can do every session at home or in a gym.

Yes this downloadable program is yours for life simply download and save to any device.

The program will be emailed shortly after payment straight to your inbox with a download link. alternatively it is available in the members area where you will also have access to the two masterclasses.

This program is designed for postnatal and beyond. If you’re currently pregnant, we recommend waiting until after birth—with clearance from your doctor or midwife—before beginning. Your body needs time to recover before focusing on rebuilding pelvic floor strength and running endurance.
If you're looking for pregnancy-safe movement guidance, reach out—we’re happy to help point you in the right direction.

Always check with your pelvic health physio first to ensure this program is right for you. While many women with mild to moderate prolapse have safely followed this program, every body is different.
The focus on breathing, release work, and pressure management is especially supportive for those navigating prolapse—but it’s important to have individual guidance alongside your training.

This isn’t just for postnatal women. Leaking, tension, and pelvic floor dysfunction can happen at any age—even if you’ve never been pregnant. If running is causing symptoms or discomfort, this program will help you build strength, connection, and control where it matters most.

This program doesn’t replace medical advice—but it does build on what you may have already learned. It connects the dots between breath, strength, and running-specific movement so you can take everything you’ve learned and apply it in a clear, empowering way.

Absolutely! This course is designed to help you regain your core and pelvic floor strength even years after having children.

You’re in the right place. This isn’t about speed—it’s about rebuilding the foundations to help you run leak-free, pain-free, and confidently again. You’ll follow a gentle progression that meets you exactly where you are.