Pelvic Floor Couch to 5K Program!

Have you given up running because your pelvic floor just said NO?!  Well I’m here to tell you that you CAN return to running despite having urinary leakage or pelvic pain.  We just need to figure out WHY you’re leaking/having pain, WHAT is contributing to these problems, and figure out HOW to fix them.  Honestly, it sounds harder than it is.

When our Pelvic Floor is doing the job she is tasked with, supporting our pelvic organs, allowing for sexual function, and relaxing enough to urinate and defecate, we don’t think twice about her.  But, when we start to have pain and/or leakage seemingly out of nowhere, she gets a lot of attention.  And while typically “the squeaky wheel gets the grease”, we need to figure out why the “wheel” became “squeaky” in the first place.  Is it core and hip weakness?  Is it from pelvic floor trauma from childbirth?  Is it an abdominal separation?  Is it pelvic floor tightness?  Do you have scar tissue?  Are there muscle imbalances?  Is your diet contributing?  These and many other factors could be contributing to the “squeaking”.  

Sometimes though, taking the time to take care of ourselves is just not in the cards.  We push off addressing the urinary leakage or pelvic pain because hey, it’s been this long, what’s another few months.  So, as I sit on my couch and stare at the snow that just won’t stop falling, I thought we could use a challenge.  Something to strive for.  Something to not only get us out of this winter funk, but also to do something good for ourselves, while also taking care of ourselves.  Hence the Couch to 5K Pelvic Floor Program!

The Couch to 5k Program will consist of a 10 week running program, with days dedicated to strength training, balance, breathing and flexibility.  It will also include pelvic floor physical therapy sessions with me, a weekly group meeting so we can support one another and a running assessment.  At the end of our 9 week journey, we will be running in the Wine Run 5k on May 9, 2026 at Hopewell Valley Vineyards in Pennington, NJ.  So, we’re taking care of our pelvic floor, exercising to feel better, starting a running club, making new friends and enjoying a glass of wine - um…YES PLEASE!  And guess what, if we get to May 9th and our bodies or minds aren’t ready to run the full 5k, then so be it.  We can walk.  This will be a judgement free way to celebrate healing and moving our bodies.  We’re going to Empower each other to be our best selves!  

Join Me!

Danielle