Wear Your Medal All Day: Essential Tips for Winning Racing Abroad

March 15, 2023

I’ve raced Boston, New York, Chicago, Las Vegas, Erie, Pennsylvania, London—two times—Berlin, and I’ve just completed the marathon in Tokyo. I like racing abroad, though it changes a few things on race day. The following, assuming you might have a race abroad this spring or else one on a bucket list horizon, are tips to help make your run more smooth.

Pack your race gear in carry on! You don’t want to chance it not making it to your race destination. Think of your “pre race gear” or “flat runner/flat me” picture for social media. If it’s going in that pic, it should go in your carry on!

Bring warm throw away clothes that you can dump at the start line. (Throw aways are often collected and donated to people in need). If you don’t have room to pack throw aways, do some research and find a thrift or discount store you can stop by when you arrive.

Scout out local places you can purchase things you may have forgotten to pack. Finding the local independent run shop is also a great way to experience the local run community/culture. It can be fun to see new brands that aren’t necessarily available in your country.

Try to find a group to do your shakeout run with the day before the race. Tracksmith often does this at the World Marathon Majors, Berlin hosts their “Friendship Run,” Ottawa also offers something for participants, often times with John Stanton. It’s a great way to meet people from all over the world, see something new and soak in all the positive race vibes!

Other than your shakeout run and carb-heavy dinner, try to avoid making too many plans the day before the race. No museums or galleries. A day of the “slow shuffle” can put over a half marathon of steps on your legs that should be resting. If spending a day in your hotel room doesn’t suit you, consider a bus/boat tour. Watch that step counter on your watch and don’t let it get out of hand.

Bring Power Adapters and charging cables. While you shouldn’t be a slave to your watch, you certainly don’t want that dreaded low battery warning during your race! Make sure your plugs will work in the country you’re traveling to. You may need to invest in a converter or adapter. (Can you believe we stayed at a really nice hotel in London 2022 and it didn’t have any USB outlets?!?!)

Bring any “tummy safe” food you typically eat. Need those overnight oats for breakfast? Pre-measure the ingredients into Tupperware or Ziplock and pick up your almond milk when you get there. Scout out restaurants and make reservations, especially the day before the race. I like to bring snacks that aren’t always available abroad and put them in my drop bag so I have a little treat (Sour Patch Kids) right after the race. Bananas are fine, but come on…

Travel with a crew. There’s no need to feel alone, especially when there’s usually other locals going to your destination. It can be comforting to travel with a group of like-minded people. Meeting up post-race to trade war stories and enjoy a celebratory beverage or two can also be great. Another added benefit is your family or friends coming to support you can hang out with the other supporters in the group and not feel abandoned.

Connectivity is extra important if you’re traveling with a group. It can also be extremely useful for things like maps and translations. If you have a phone/device not locked to a carrier (Bell, Rogers, Etc.), E-Sims are the way to go. Airalo and Nomad are great options, just download the app and purchase really cheap data plans. Alternatively, most places will offer a portable wifi hotspot pod which will be much cheaper than your normal roaming costs.

Wear your medal all day, and the next day as well before it gets retired to your hidden location of choice. (Ours are all on hangers in our closet, one hanger/year). You’d be surprised how many people will congratulate you on the streets and how happy they are that you’ve come to their city to run a marathon. Toronto, you could learn from this!

Cam Levins, Tokyo, and What Broken Records Mean to You

Ben Kaplan

March 8, 2023

All throughout the Chilly Half Marathon last Sunday in Burlington, the talk amongst runners was about Cam Levins.

Levins, a skinny 33-year-old from Black Creek, British Columbia, had just broken the North American marathon record in Tokyo and, while none of us will ever run like him, we all intrinsically understood the significance of somebody working hard, and achieving big things. Setting records. Cam, pictured above in Tokyo after his race with Krista DuChene, had done something many of us intend to do—run the marathon—faster than any other Canadian, 2:05:36, of all-time.

Levins now is North America’s all-time fastest marathon runner and, in Canada, he’s our all-time fastest half marathon runner, too: 1:00:18. By running that quickly Sunday in Tokyo, Levins is now guaranteed a spot on the 2024 Canadian Olympic team. He seems to be peaking.

“You always knew he was special,” said Reid Coolsaet, two-time Canadian Olympian, who was taking in the Chilly Half with his kids and cheering for the athletes he coaches. “I’m sure his performance has inspired everyone; it’s really good for our sport.”

It’s also good for our sport—and what makes Cam Levins relatable—is that his ascendency hasn’t been without pain. There’s been trials, there’s been tribulations. Eight years ago he nearly quit after being kicked during a race and tearing a tendon in his foot. Last year in the Olympics, he came in close to last. “I need to be better in every way,” he said at the time.

He’d already been running professionally for most of his life.

At 15-years-old, he was the 1,500 metre Summit League champion.

In 2012, he finished eleventh in the 10,000 metre at the London Olympics. (He also came in fourteenth at the 5,000 at those same Olympic Games).

Six years later, Cam Levins made his marathon debut at the Waterfront Marathon in Toronto. He broke the 43-year-old Canadian marathon record that had been set by Jerome Drayton.

At 2:09:25, he took almost a minute off that record-breaking time.

So what does this guy do—this guy with so many accolades and such a long history of success—after a disappointing performance?

He says he needs to get better in every way.

When we spoke with Cam after he ran 2:07:09 in Eugene, Oregon last summer, he said: “No matter what’s going on—whether things go well or go poorly—you can’t lose your belief in yourself, and you can’t lose it in races: You need to believe in yourself at all times.”

That belief is what had runners motivated on Sunday at their half marathon in Burlington and that belief is what you’ll need to propel you towards your goal this spring. We all know races can go poorly. I took off my bib at 8K and walked back towards the finish line. But every run is another opportunity.

Cam blamed his nutrition at the Olympics in 2020 for his disappointing performance, and changed his diet and added more strength training to his program. Instead of leaning out of his sport, he leaned in.

Instead of giving up, he doubled down.

That’s why Cam Levins’ record-breaking run in Tokyo is so important. All of our running is a decision. It’s not hard to turn on the TV. Plus, the irrefutable fact of life is: none of us are getting younger. Things we did then are harder to do now. So, how will you proceed?

Cam Levins, on Sunday in Tokyo, responded historically: he was actually winning the whole thing at 39K. Levins is the Penny Oleksiak of our sport. Connor McDavid. Andre de Grasse. A talent that only comes around once every fifty years. But the effort Cam puts into our sport can be universal, the heart. The response he has to bad days is teachable, the belief in himself—proven true—is something we all can share. That’s why we run: to feel energetic and powerful.

Cam Levins, running in ASICS, has us all ready to take on the world.

Celebrating Krista DuChene on International Women’s Day: Canadian Hero

Ben Kaplan

March 8, 2023

It’s March 8th, International Women’s Day, a day to celebrate women’s achievements. Check out InternationalWomensDay.com and you’ll immediately see:

“Imagine a gender equal world. A world free of bias, stereotypes, and discrimination. A world that’s diverse, equitable, and inclusive. A world where difference is valued and celebrated. Together we can forge women’s equality. Collectively we can all #EmbraceEquity.”

Think about some of your heroes. Let me share about one of my heroes, Krista DuChene.

If you’ve ever had the opportunity to meet this incredible individual in real life you’ll know the magic she brings to life. She looks you in the eye and when she smiles, she smiles at you with her whole heart connecting with you. She makes you feel like you’re part of her inner circle.

See Krista out on the race course or working out and you’ll see a fierce competitor. Fierce competitor, she does it through a lens of empathy, you know when she cheers you on in the race, whispers words of encouragement, or blows by you as she’s working her hardest, you know she also wants the best for you too.

Krista balances many things. Running. Coaching. Being a mother. Being a dietician. She’s a writer. She’s an accomplished woman who is an excellent role model.

On March 5th, her daughter’s twelfth birthday, Krista accomplished something no other runner has accomplished. Along with completing the six-star marathons (Boston, New York, Chicago, Berlin, London, and finally Tokyo), Krista’s competed in the marathon at World Championships and the Olympics. She’s nearly an eight-star finisher. (Krista explains: “My one and only DNF (Did Not Finish), in the countless races I’ve done, at the World Championships, will cost me bragging rights to say I am one of only a handful of people in the world to complete all six World Marathon Majors, the Olympic Games, and World Championships. I believe the ones who have completed all eight marathons are four women: Edna Kiplagat (Kenya), Nuta Olaru (Romania), Aly Dixon (U.K.), Deena Kastor (USA) and one man, Emmanuel Mutai (Kenya).)

Meanwhile, her run in Tokyo, at the same race where Cam broke his record, DuChene broke her own: setting the Canadian master’s record held by Catharine Watkins for 45+. Krista ran the marathon in 2:38:53.

On this International Women’s Day, celebrate the women that inspire you, celebrate the women that raise us all up to be a better version of yourself. If you’re out on a run with your friends, run a few steps in honour of all the great women that came before you—and all the great women to come.

Shoe Review: HOKA, Clifton 9

Ben Kaplan

March 1, 2023

Few companies across the entire running industry have had the impact of HOKA, a brand founded in the South of France by former Solomon employees that launched in 2009 and is already experiencing billion-dollar quarters year after year. Their value prop, maximalist outsoles with minimalist weight, has been aped by their competitors and what HOKA started, the rest of the shoe world carries on.

Quite literally, Hoka changed sneakers, and after 10,000 years of sector innovation, that’s not easy to do.

This brings us to the Clifton 9, the ninth iteration of their most versatile shoe—a workhorse in the HOKA stable that isn’t as aggressively foamed as the Bondi, but still maintains the now classic HOKA form. An everyday trainer, the Clifton line is versatile, durable, reasonably priced, and comfortable. It’s no accident that, during the pandemic, frontline workers were wearing the Clifton in the ER.

The Clifton 9, fans of the line will be happy to hear, does not mark any radical transformations. The shoe worked, and thus hasn’t been changed, just slightly updated and improved. The newest model is softer, and has more plush foam—there’s a 3mm stack height increase—but the tweak does not come at the cost of more weight. The newest model weighs essentially the same as the old one, which makes the HOKA combination of lightness and durability the north star of accessible running shoes.

Across the HOKA line, there’s the Carbon X3 for fans of the carbon-plate models that want that state of the art energy return, and the aforementioned Bondi, which is in its eighth iteration, cool looking, and has a 4mm heel to toe drop. No doubt by now you’ve heard about HOKA and probably someone in your family owns a pair. A running shoe doesn’t crossover the way HOKA has without gaining widespread support. Presumably now you’re somewhere in the throes of your spring training and it’s quite possible fatigue has set in. The Clifton 9 is light, cushioned, and a good value from a brand you can trust, a brand that started quickly and hasn’t lost a step in innovation or design. With a more comfortable upper and great midsole energy return and support, the newest HOKA shoe, the Clifton 9, is a winner.

No wonder HOKA repeatedly does things that no other brand can.

Women’s Health: the Goddess Squat Twist and Diaphragm Breathing 101

Ben Kaplan

March 1, 2023

If you’ve ever leaked while running or any other activity, the natural response is to tighten the muscles of your body and pelvic floor to try to stop urine loss.

But chronic holding creates muscle tension in the body, often making leaking worse.

This is because the pelvic floor acts like a trampoline, lowering and rising with breath. The amount of descent of the ‘trampoline’ is important in creating upward recoil of the pelvic floor (aka your Kegel). However, chronically holding tension minimizes the ability for the pelvic floor to descend, and therefore less upward response. This leads to a dysfunctional pelvic floor.

Often improving pelvic floor function starts with learning to relax and lengthen the pelvic floor.

Many women find a dramatic improvement in their leaking and other symptoms by focusing on releasing the tension they had been holding. This allows the pelvic floor to return to its natural trampoline action.

Try out my favourite yoga poses for opening and lengthening the pelvic floor paired with deep diaphragm breathing during the below yoga poses.

Diaphragm Breathing 101: inhale through nose as ribs expand in all directions, back and belly rise, lengthening the pelvic floor, passive exhale through the mouth. Check out this video, and this video, if you’re not familiar with it.

Deep squat: aim to maintain a long spine as the hips and pelvic floor open, press palm into palm as elbows open the inner thighs. Inhale into the ribs, back and belly imagining the inhale traveling down to the pelvic floor to lengthen. Stay for 5 breath cycles. (A note on how to modify the above: if full squat is too challenging, use a small stool for support. Prioritize a long spine by bringing the hands to chest level instead of between the knees.)

Child’s pose: knees wide, hips sit back toward heels. No upper body tension should be present. Inhale into pelvic floor, imagine lengthening toward the heels as belly drops to the floor. Stay for 5 breath cycles. (Modify: place a pillow between the bottom and calves if full child’s pose is too deep.)

Half Happy Baby: draw 1 leg up and along outside of chest, pulling down into the foot to open. Keep tailbone on the mat. Inhale into pelvic floor for 5 breath cycles. (Modify: grab behind the knee to draw thigh up and down along chest.)

Goddess Squat Twist: start with feet wider than hips, toes pointing out. Lower down into squat and bring hands to inner thigh, pressing thighs open with hands. Inhale and twist while hands continue to press inner thighs open. Stay for 5 breath cycles, stand up and repeat to the opposite side. (Modify: can’t stay for 5 breaths? Inhale squat and twist for 1-2 breaths then stand and twist to opposite side for 1-2 breaths.)

Caroline Packard is a Pelvic Floor Physical Therapist and an ambassador for Uresta Canada, a company we love which helps women solve bladder issues. On March 8 at 12pm EST on International Women’s Day, Caroline will host an Instagram Live session with our own Anna Lee Boschetto on Uresta’s IG account, @myuresta. Tune in, ask anything, find a safe place and get ready to reclaim your run.

When Diabetes Came for My Father

Ben Kaplan

February 22, 2023

My dad, David Smith, was a very talented runner.

A two-time CIS (now U SPORT) national cross-country champion in the 1970s, he was one of the first inductees into the York University athletic Hall of Fame. He turned down an NCAA scholarship from Stanford to stay in Canada and enjoyed much running success at home.

Despite being an elite runner, my dad experienced many health issues in his 30s that led to him going blind in one eye and eventually being diagnosed with type 2 diabetes. He was an elite athlete. He watched what he ate and lived well. Still, type two diabetes didn’t discriminate, and hit him hard. With the demands of three kids, a full-time job, poor vision, and other life commitments, running was no longer a priority.

If it can happen to him, pictured below, it can happen to anyone.

There’s a common misconception that type 2 diabetes only affects people that are overweight. But the reality is it can affect anyone, even people of all shapes and sizes. Type 2 diabetes is a condition in which your body cannot make enough insulin (a hormone that helps control the amount of glucose or sugar in your blood), or does not properly use the insulin it makes. It is caused by several different risk factors and type 2 diabetes accounts for 90 percent of diabetes cases in Canada.

Since I have a genetic history of diabetes, I am regularly screened for diabetes by my doctor. I am a runner in her thirties and physically fit, pictured up top. But I’ve seen the unpredictable nature of this condition up close—and take no chances.

Even if you’re a runner, you could be one of the 1.7 million Canadians estimated to have type 2 diabetes—and not know it. Some diabetes risk factors can be managed or reduced, while other factors may be beyond your control. For example, you have a greater risk of developing type 2 diabetes if you are over the age of 40, or if you have a parent, brother, or sister with diabetes. Your ethnic background is also a factor: being of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent can increase your risk of living with type 2 diabetes.

So what can we do? Decreasing your risk of developing type 2 diabetes involves making lifestyle changes. Eating healthy and moving more are some of the most effective things you can do to reduce your risk of developing type 2 diabetes. Running is an ideal form of exercise for people with diabetes as it helps improve the body’s sensitivity to insulin. This can be especially useful for people with type 2 diabetes to help combat insulin resistance.

I am thankful to have inherited my dad’s good run genes and passion for running as I also ran collegiately at the NCAA level and continue to run well into adulthood (fortunately without type 2 diabetes). I am also grateful to be able to coach runners and give back to the community that has given me so much through the popular Toronto-based running group BlackToe.

I also want to share with my community as much as I can about type 2 diabetes. We can raise money and awareness and share what we know.

According to Diabetes Canada, one in three people across the country are living with diabetes or prediabetes. No matter who you are, learn more at diabetes.ca and for those interested, check out this old iRun magazine cover with an amazing feature on a young man with diabetes—like my father’s story, this is an issue that needs to be told.

Where To Go From Dry January, in March?

Ben Kaplan

February 22, 2023

If you’ve just finished Dry January, a big congratulations is in order. If you didn’t quite make it 30-days dry, don’t beat yourself up. It’s not an easy task to disconnect both your conscious and unconscious mind from the idea of drinking.

It was about three years ago, in February 2020 when my dread first set-in. I had tried and miserably failed at Dry January. In previous years, I scoffed at the idea of skipping booze for a month, but adored the idea of dieting, detoxing and deadlift-ing my way through the first month of the year. I was in denial, which was extremely obvious once I made a serious attempt at being ‘dry’ for the first time. The realisation I was barely able to control my drinking anymore scared the sh** out of me.

February became a reckoning time, both that year and the year after once I was truly on the path of an alcohol-free lifestyle.

As you may have found out yourself, cutting out alcohol even for a short amount of time has incredible benefits. Research shows even one month of being dry has positive impacts on your health for the rest of the year. Clear head, calm emotions, more energy and less chaos are just a few of the immediate effects you can feel and see. Now that Dry January and, perhaps, Shaky February, are over, it’s time for you to do a bit of a reckoning of your own too. Is that beer or glass of wine after a hard day worth it anymore?

As runners, you’ll know the feeling of the well-worn path in the shape of your regular route, the one you can run on auto-pilot day-in and day-out that never surprises you. Dry January is kind of like that extra mileage you decide to squeeze in mid-route and it feels uncomfortable and new. Your neurons want to get you back to autopilot, but you know you need the extra miles. In this case, you might recognize you need to cut back or cut out alcohol, but your mind will work against you to get back on the well-worn neural pathways it has developed over the years.

February is not the finish line, and, on the first day of March, we know you’re not finished training. Even if you stay on your regular route, keep extending that mental mileage throughout the year by remembering how great you felt in January. Was February improved? Remember: You are much stronger now, and the mantra “mind over matter” literally means everything. Just like running, the more you practise not drinking mentally, the easier your mind will adapt to the idea. One day your new route is going to take you completely off your ‘regular’ path and you’ll be running fartleks in a whole new direction.

Cheers to all of you, happy March—you got this—and many happy miles!

Reliability and Comfort on All Types of Runs: ASICS New GT-2000 11 Shoe

Sabrina Young

February 21, 2023

Weight 235g, heel height 22mm, forefoot height 14mm

ASICS latest legacy shoe, the GT-2000 11, provides an upgrade in material, including recyclable content, while maintaining its reliability.

What’s new

Like the NOVABLAST, ASICS has incorporated the lightweight FF BLAST foam technology, a change from the FLYTFOAM in the GT 2000 10, to provide greater bounce and energy with each step. The female shoe is 3g lighter than its predecessor (based on US women’s size 8), even though it is 1mm higher in both the heel and forefoot height. For males the weight difference is 5g (based on US men’s size 9).

The midsole is ASICS LITETRUSS construction that provides the shoe’s stability and is lightweight with plush support. The responsive midsole helps to propel you forward as your foot pushes off the ground.

Gone are the days of shoe overlays, the construction of the shoe is breathable mesh and at least 50% of the shoe’s main upper material comes from recycled material. It makes for a very comfortable fit without any obstruction from the natural shape of your foot. The toe box is roomy and ASICS also offers this shoe in D-width. Be assured of the cushioning and breathability of the shoe from the moment you slip your feet into the seamless OrthoLite sockliner to the end of your run. The OrthoLite Foam is made from 5% recycled content.

The 1mm of extra ASICS LITE rubber on the outsole doesn’t add weight to the shoe and is partially due to the cellulose nanofiber biodegradable material.

Run experience

A very stable shoe with a nice responsive kick that provides a smooth and steady run. It’s a lightweight shoe from ASICS FF BLAST foam, but doesn’t lose any of the stabilising features of the shoe due to the midsole feature. Any inward twisting during landing is mitigated by the midsole construction as experienced on uneven trail surfaces and sudden divots on the road.

Navigating winter conditions in the GT 2000s, while either road running or doing intervals on gravel, is made possible because of the AHARPLUS (High Abrasion Rubber) outer sole material. This has a durable, abrasion-resistant material that delivers on cushioning. The construction of the sole also allows for an easy transitioning between hard trail surfaces to smooth sloping paths.

Cost

Although there are new tweaks to the ASICS GT 2000-11, it continues to provide peace of mind in reliability and consistency for running. I’m looking forward to putting the training mileage into these shoes, both tempo and long runs, and I won’t hesitate to spend $180.00CDN on a pair of these shoes.

For more information or to purchase, visit a running retailer near you or go to https://www.asics.com/ca/en-ca

Achilles Canada Volunteer President Continues Running and Operating Club Despite Vision Loss

Ben Kaplan

February 15, 2023

Having just one per cent vision hasn’t slowed Brian McLean down. In fact, his loss of sight has inspired him to keep running. “Running has impacted my life in a positive way because I feel it is still the one thing that I really enjoy doing as an individual,” said McLean, who is a Toronto resident. “And now that my eyesight has gotten worse, I do enjoy group runs or running with a guide runner to just stay healthy and fit. It’s the one thing that gives me solitude and comfort. I feel relaxed and at ease.”

For almost a quarter century now, McLean has provided the opportunity for countless others to feel the same. He launched Achilles Canada in 1999. “I discovered that there was a need for a running club that could help people with various disabilities to get involved with running to stay healthy and fit,” McLean said. The main annual fundraiser for McLean’s club is the Toronto St. Patrick’s Day Run, scheduled this year for Sunday, March 12. “Now that most of the pandemic restrictions have loosened, we are really looking forward to having another sell-out year of more than 1,500 participants,” McLean said of the race, which is celebrating its 24th anniversary this year. The event includes a 1K kids’ run, a 5K run/walk and a 10K race for competitive runners. Virtual options are also available for all events for those who can’t attend in person.

BEERS TO YOU: McLean, enjoying the fruits of his trade.

“It’s a nice out-and-back route in downtown Toronto, starting and finishing at Steam Whistle Brewing,” McLean said, adding that the brewery has been a major sponsor of the race for more than two decades. “It has been a fantastic partnership for more than 20 years and Steam Whistle guarantees all participants a free pint of beer. Also, as part of your entry fee, you get a hot bowl of chilli in celebration of St. Patrick’s Day.”

McLean, who has retinitis pigmentosa, started losing his eyesight when he was 16. He’s turning 60 this year. “I tell people, I’ve always been a runner—not a competitive runner, but I’ve always enjoyed running just to stay fit,” he said. McLean, the volunteer president of Achilles Canada, is thrilled his club is assisting others as well. “It brings me a lot of satisfaction knowing that I’m helping thousands of Canadians across the country that have a disability to remain healthy and fit,” he said. Funds the club raises are redirected back to the charity. “We help all the Achilles athletes to buy the proper running attire, good running shoes and we help them with entry fees into various races that they would like to go to,” McLean said. “And we do have some subsidies to help them with their travel expenses if they go out of town for a race.”

McLean added visually-impaired runners/walkers, as well as other club members with a disability, receive a tremendous boost simply by taking part in events. “They get a sense of satisfaction, joy, accomplishment,” he said. “They get a sense of ‘this is one sport that I can do,’ still partake in even with limited sight or even with another disability with the help of running guides that will help guide me to the start line and, more importantly, the finish line.”

McLean added impacts from the pandemic have convinced him to try and make Achilles Canada more of an advocacy organization. “We have noticed a large number of disabled athletes or disabled individuals have suffered from depression and mental health issues because of the pandemic,” he said. “So, we want to expand and provide more services in the mental health area.”

Those looking for more information on the club, to make or donation or for more details on this year’s Toronto St. Patrick’s Day Run can visit www.achillescanada.ca

How I Stopped Leaking When Running

Ben Kaplan

February 15, 2023

Something I never told my closest friends, I now share openly on social media—I used to pee my pants when I ran.

A life-long runner, I ran through almost my entire pregnancy until it no longer felt “good” anymore. So I was more than eager for my first run post-baby without a giant belly, only to be greeted by a leaky bladder that made running at any pace unpleasant.

While postpartum leaking is common, affecting 1 in 3 women, it’s not normal and signals intra-abdominal pressure overloading the muscular system, leading to leaks. This prevalence increases in high impact female athletes, like runners.

At 30-years-old, I found myself ‘incontinent.’ As my bladder function waned so did my joy of running, as the emotional toll of dealing with an ‘embarrassing’ issue made me avoid a sport I had always loved.

At the time, I was practicing as a “generalist” physical therapist and tried interventions on my own without success. I then sought help from pelvic floor physical therapy. I saw minimal improvement initially with therapy and after my third pregnancy a surgeon told me without urethral sling surgery, I would never be able to run without leaking. I was devastated.

Determined I had not exhausted all conservative options, I tried pelvic floor PT again. Professionally, I switched gears and dove headfirst into Pelvic Floor PT education and training. Applying all I had learned personally and professionally, I was thrilled to finally see improvement.

I was so blown away at the ability to overcome my struggle through small changes and share this knowledge helping other women do the same. While pelvic floor PT treatment should always be personally tailored, here are eight tips that can be generally helpful to those dealing with stress urinary incontinence:

Don’t empty just in case: Less urine, less leaking, right? WRONG! Like Pavlov’s dog, this teaches the bladder to hold progressively less urine AND the urine becomes more concentrated, irritating the lining of the bladder, causing MORE urge and leaking.
Identify food triggers: MANY foods and drinks can irritate the bladder. For me it was a B12-containing pre-workout supplement.
Better breathing: Pelvic floor health and function is directly correlated to proper (diaphragm) breathing.
Running form change: forward lean, short stride, faster cadence, forefoot strike—all help align the pelvic floor with the diaphragm for improved bladder control with less force on the pelvic floor.
Total body mobility: In particular, loss of mobility in the back and hips affects pelvic floor function.
Strength training: I teach women to incorporate pelvic floor function into total body strength training. It’s way more than Kegels!
Add support: Much like a bra, a Uresta pessary acts as an internal support for the bladder and urethra to stop leaks. This was truly a game changer for me, allowing me to work on running form changes without leaking.
Realistic goals: Changing habits and building strength takes time. There are no end dates, we’re looking for life-long improvement and long-term function.

What was once my source of embarrassment and emotional pain has now become my mission in life. When I first experienced leakage, I would not even tell my closest friends. Now, I share my story with the world to encourage women struggling with pelvic floor issues. I am in the process of formulating workout programs that incorporate expertise from pelvic floor specialists specifically for women who leak or have another pelvic floor dysfunction.

We can absolutely keep moving and doing the activities we love, leak free!

Caroline Packard is a pelvic floor physical therapist. To catch up with her work, and learn more about solutions, find her on Instagram @carolinepackarddpt.

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