Start with your breathing

"Many people think leaking while running is just caused by a weak pelvic floor and they need to do more Kegels to strengthen it," says Dunfee. "That could play a role, but it's usually about a flawed system versus a single muscle issue."

The pelvic floor is one part of the muscle system that makes up your "deep core," Dunfee explains. Think of it as the bottom of a canister that provides stability and support for your internal organs and urinary and bowel function. The top of the canister is your diaphragm, and around the sides are abdominal muscles.

Ideally when you breathe in, your diaphragm and pelvic floor both relax downward and your ribs and belly expand outward. When you breathe out, they naturally draw up and in. That healthy range of motion is important because it helps to absorb impact and manage pressure. If you grip your abs or squeeze your pelvic floor to try to prevent leaking, you can actually make it worse, warns Dunfee.

If you do have weakness in your pelvic floor, doing lots of Kegel exercises alone isn't the answer. Practicing how to coordinate your breathing with a Kegel contraction can help: Inhale, relax and expand, then exhale, contract and lift the pelvic floor while drawing in the abs.