An alternative kick to running for females who experience incontinence with exercise is a hike up an incline. The benefits are multiple. First, it provides an intense workout without the impact loading on one leg experienced in running. Also, it provides an integrated activity that optimizes the intra-abdominal pressure system, the diaphragm/pelvic floor relationship, and the glute/pelvic floor relationship. Last the reciprocal rotation between upper and lower quarters is a great pre-run activity that promotes better form. This rotation also enhances a specific relationship between the deep hip rotators and pelvic floor. Please use your heads, this activity is only appropriate is it does not irritate your symptoms or cause new ones. Thanks!