RUN SERIES #5: Choosing the Perfect Running Sports Bra

When it comes to running or any sport for that matter, choosing the right gear is crucial for a comfortable and enjoyable experience. One of the most overlooked, yet essential piece of running gear, is the sports bra. A well-fitting sports bra minimises breast movement, prevents excessive bouncing giving the comfort you need to perform at your best while at the same time, protecting your breast health. An ill-fitting sports bra can lead towards chafing, soft tissue damage and possible pain or discomfort.

With so many different styles out there, let’s have a look at the essential information needed to choose the perfect running sports bra:

1. Know Your Size

The first step in finding the ideal sports bra is knowing your size. A sports bra should fit a bit snugger than your every day bra. The band that goes around the ribcage should feel snug, not allowing you to get more than two fingers underneath. However it should not dig into your skin nor make it difficult for you to move or breathe.

Getting a professional fitting may be beneficial, however you can also measure yourself at home. To start off, get a dress tape measure and wear a soft bra that does not change the shape of your breast (or you can measure bra-less).

Bust Size:

Using your tape measure, first measure around the fullest part of your bust. Do not make the tape measure too tight.

Band Size:

Now measure around your ribcage, just below the bust. See the Table 1 to determine your band size in inches.

Cup Size:

To calculate your cup size use the following formula: Bust Size (cm) subtract Band Size(cm) = Cup Size (cm). Now divide the number by 2.54 to convert centimetres to inches. See Table 2 to determine your cup size.

Table 1. Conversion of centimetres to inches to determine band size.

Under Bust (cm)	63-67	68-72	73-77	78-82	83-87	88-92	93-97	98-102	103-107	108-112
Band Size (inches)	30	32	34	36	38	40	42	44	46	48

Table 2. Once you have the difference between bust and band measurements. Divide by 2.54 to determine the difference in inches.

Difference (inches)	0	1	2	3	4	5	6	7	8	9	10
Cup Size	AA	A	B	C	D	DD	E	F	FF	G	GG

Use these measurements as a starting point when shopping for sports bras. As our bodies change over time eg. weight loss, weight gain, pregnancy, age; it is a good idea to do these measurements each time you need to purchase a sports bra (or everyday bra for that matter).

2. Consider Impact Level

This is probably one of the MOST important factors to consider. While running, there is A LOT of breast movement. It is crucial to choose a sports bra that therefore matches your activity level. Sports bras are generally categorized into three impact levels:

a. LOW impact:

Suitable for activities like yoga or walking.

Usually narrower straps and bands. Crop top design. Often a compression style ie. compresses breasts onto the chest.

b. MEDIUM impact:

Ideal for activities like hiking or road cycling.

Wider straps and bands, provides more breast support than the Low impact bras. Crop top design sometimes with hook-closure on the band. Often compression style, but can also be encapsulation style (separate cups).

c. HIGH impact:

Necessary for running, aerobics, mountain biking or high-intensity workouts. Think any type of jumping type activity. Ideal for ALL activities if you are a cup size D and larger.

Wide straps and bands. Adjustable bands and straps to customise support. Encapsulation style or a combo of compression-encapsulation type support.

These bras offer maximum support and minimize breast movement during your runs.

3. Understand the Style Options

Sports bras come in various styles, each with its unique features. The most common styles for running sports bras are:

a. Compression bras:

These bras compress the breasts against the chest wall, reducing movement. They are suitable for smaller cup sizes A-B.

b. Encapsulation bras:

These bras have separate cups that support each breast individually. They offer excellent support and are suitable for larger cup sizes.

c. Combination bras:

These sports bras combine compression and encapsulation for optimal support and comfort.

Choose the style that suits your body type and preference.

Different styles of sports bras.

4. Fitting a Running Sports Bra

Try to do this in person if possible. After measuring your band and cup size above, try on different styles and brands of sports bras to feel what is comfortable for you. Of course, taking into account the required level of support needed for your activity.

If you are only able to shop online, have a look at the suggested measurements for the sports bra and compare to your calculations of what is closest. Also ensure that they have a return/exchange policy should the bra not fit correctly.

Once you're in the dressing room, fasten the band so that it is snug, but not digging into your skin. Remember that you should be able to squeeze two-fingers under the band. If you can't, then the band may need to be loosened, if you can fit more, a tighter band is needed. Having a bra that fastens with hooks and clasps gives the ability for adjustments like this if needed.

Now looking at the straps, they should not dig into the shoulders leaving deep lines but at the same time not be too loose that they fall off the shoulders. They should "hold" the breasts in place and allow minimal movement when performing a jump/run-on-the-spot test.

5. Check for Moisture-Wicking Fabric

Running can be sweaty work, so opt for sports bras made from moisture-wicking fabric. This material helps to keep you dry and comfortable by wicking away sweat from your skin. Look for bras with mesh panels or breathable fabric in high-sweat areas.

6. Evaluate the Band and Straps

The band of your sports bra should fit snugly around your ribcage without digging in. It should provide most of the support, not the straps. Wide, adjustable straps distribute weight more evenly and reduce shoulder strain, so look for these features in a running sports bra.

7. Perform the "Jump Test"

As crazy as it sounds, before making a purchase, try the "jump test." In the fitting room, jump up and down to assess how well the bra controls breast movement. Your breasts should feel secure and supported with minimal bouncing. Excessive bouncing can stretch the ligaments which help to "hold" the breasts up. Should these ligaments get overstretched, the breasts will begin to sag.

8. Pay Attention to Chafing

Chafing can be a runner's worst enemy, so check for any seams, labels, or closures that might rub against your skin during a run. Seamless or tagless designs are often more comfortable for long-distance running. But be aware that it should still have a high-impact rating.

The placement of Micropore, sports tape, K-tape in "hot spot" areas can help alleviate some chafe.

9. Consider Additional Features

Some sports bras come with extra features like adjustable straps, removable pads, or front zippers for ease of wear. These features can enhance comfort and functionality, so choose according to your needs.

Where to Shop:

When shopping locally here in South Africa, Sportsman's Warehouse has a fair selection of different ranges. Also have a look at your local running shops, although not always a large selection available.

Brands to look out for: Adidas, Anita Bras, ASICS, Brooks, Nike, OTG, Under Armour.

For the larger busted ladies, contacting a specialist bra-shop like Storm-in-a-G-Cup can point you in the correct direction of which sports bra and size would suit you best.

ALWAYS look at the High Impact range of bras to fit, then try them on to select which is most comfortable and suits your needs. Do not purchase a sports bra according to how cute it looks.

Investing in the right, quality running sports bra is essential for comfort, support, and overall performance. Note that once you have found a brand that works for you, depending on the amount of activities it sees, a sports bra has a limited lifespan as materials of all gear stretch and wear over time. A good sports bra should last about 1-2yrs, if cared for correctly and washed as per the label instructions. If the budget allows, try to invest in about 2-3 sports bras that you can rotate usage of. That way prolonging the lifespan of the bras. Plus its always great to have a fresh one ready for when next you need to head out on the road or trail. Don't let wash day ruin your run.

Til next time. Happy running!