How to Choose the Perfect Sports Bra for Running
As a runner, you need to have the right gear to make your run comfortable and effective. One of the essential pieces of equipment for female runners is a sports bra. Not all sports bras are created equal, and choosing the right one can significantly improve your overall running experience. In this article, we’ll discuss everything you need to know about choosing the best sports bra for running.
Why You Need A Sports Bra for Running
Before we dive into the details of choosing a sports bra for running, let's talk about why you need one in the first place. Running is a high-intensity workout; whether you have a small bust or a large one, you’ll want to protect yourself as you run. Running without enough support can also damage your Cooper's ligaments. Cooper's ligaments are the connective tissues that support your breasts, and if they get stretched or damaged, it can lead to sagging breasts. Wearing a high-impact sports bra for running can help prevent this from happening. Wearing the right sports bra for running allows you to focus on your run. Finding the right fit means it’s all about you and your pace with no distractions.
Low-Impact vs. High-Impact
The type of sports bra you need will depend on your workout and your bust size. A low-impact sports bra is best for mobility and comfort for low-impact workouts such as yoga or walking. A high-impact sports bra is necessary to minimize breast movement and provide maximum support for high-impact workouts such as running.
Low-Impact Sports Bras: These sports bras are best for women with smaller breasts, or who engage in low-impact activities. Low-impact bras are suitable for workouts without much vigorous movement such as yoga, Pilates, or weightlifting. This type of sports bra typically has minimal compression and is often made from soft, stretchy fabrics that allow for ease of movement and breathability.
Medium-Impact Sports Bras: A medium-impact sports bra is designed to provide support and compression for physical activities that involve medium levels of movement and impact, such as cycling, hiking, or power walking. This type of sports bra typically features a combination of encapsulation and compression to reduce breast movement and provide comfort and support during moderate physical activity.
High-Impact Sports Bras: These sports bras are suitable for women with larger breasts, or who engage in high-impact activities like running, aerobics, or cross-training. They’re designed to minimize breast movement and provide maximum support during vigorous movement.
Encapsulation Sports Bras vs. Compression Sports Bras for Running
The three primary types of sports bras available are encapsulation, compression, and combination sports bras. Each is designed to cater to women with different needs. Runners with larger cup sizes should opt for encapsulation or combination bras, while runners with smaller cup sizes can benefit from compression bras.
Encapsulation Sports Bras: These bras have individual cups which support each breast separately. They’re a great choice for runners with larger cup sizes, or those who prefer more support and structure. This type of bra can provide a more natural shape and improved comfort, making it a great running sports bra if you have large breasts.
Compression Sports Bras: These bras are made of stretchy fabrics that compress your breasts evenly across the chest, reducing movement. They’re ideal for runners with smaller cup sizes who prefer a tighter fit and don't require as much support.
Combination Sports Bras: These bras are a hybrid of encapsulation and compression bras, merging the benefits of both styles. They typically feature individual cups to support each breast and compression panels that help reduce movement and provide additional support. Combination bras are an excellent choice for runners with larger cup sizes who require the maximum support from an encapsulation sports bra but still want the comfortable, natural-looking fit that a compression sports bra provides.
Important Features in a Great Sports Bra
When choosing a sports bra for running, here are some essential features to look out for:
Adjustable Straps
Adjustable straps allow you to customize the fit of your bra to your individual needs. Every runner has a different body shape and size, and adjustable straps can help ensure that your sports bra fits snugly and comfortably without digging into your skin or sliding around. Adjustable straps also allow you to fine-tune the level of support you’ll get, which is particularly important if you have larger breasts.
Crossback Straps
Crossback sports bras have a unique design that provides enhanced support and stability during high-impact activities like running. Their straps cross over your shoulders and down your back, which helps to evenly distribute the weight of your breasts and reduce strain on your shoulders and back. This design also helps prevent the straps from slipping or digging into your skin, which is a common issue with traditional sports bras. In addition, the crossback style allows for greater freedom of movement in your arms and shoulders.
Moisture-Wicking Fabrics
Moisture-wicking fabrics help you stay cool and dry during your workout. They pull sweat away from your skin and onto the fabric's surface, allowing it to evaporate more effectively. Not only does this help keep you cool and comfortable, it also reduces the risk of skin irritation and chafing.
Cup Size
Choosing a sports bra that fits your cup size is critical. A bra with cups that are too small can lead to spillage, while one that’s too large won’t give you enough support. A properly-fitting sports bra with the right cup size helps reduce breast movement and ensure comfort during physical activity.
How a Sports Bra Should Fit
A sports bra should fit snugly around your rib cage, with no gaps or bulges. It shouldn't be too tight or too loose. The cups should hold your breasts securely, with no spillage or bouncing as you move. The straps shouldn't dig into your shoulders, and you should be able to breathe comfortably.
What's my size?
Knowing your correct size is crucial when choosing a sports bra for running. Here's how to measure your size:
Band Size: Measure your ribcage just below your breasts, rounding up to the nearest even number of inches. This is your band size. For example, if you measure your ribs and get 33 inches, you’d round up to a band size of 34.
Cup Size: Measure the fullest part of your breasts. Subtract your band size from this measurement. The difference between the two measurements is your cup size. Use this chart below to determine your cup size:
Difference (in Inches) and Cup Size
0-1.5 AA
1.5-2.5 A
2.5-3.5 B
3.5-4.5 C
4.5-5.5 D
5.5-6.5 DD
6.5-7.5 DDD/F
7.5-8.5 G
8.5-9.5 H
It's important to note that every brand and style may have slightly different sizing, so it's always best to refer to their size chart. If you’re between sizes, it’s best to go for the larger size to ensure a better fit.
When do I need to replace my bra?
As with any clothing, sports bras also have a lifespan. Generally, a sports bra should be replaced every 6-12 months, depending on how frequently you wear it. Over time, the bra's elasticity will decrease, and it will no longer provide the same level of support as when it was new. It's important to replace a bra if the straps, band, or hooks are damaged, or if the fabric appears worn out.
Care & Maintenance of Sports Bras
To prolong the lifespan of your sports bra, it's essential to follow proper care and read the manufacturer’s care label. Here are some tips:
Wash your sports bra after every use. Sweat and bacteria can cause the fabric to break down and lose elasticity, and they can also create unpleasant odors.
Hand wash your sports bra, or use a delicate cycle on a washing machine. Use cold water, wash with like colors, and take out any removable pads before washing. Avoid fabric softeners, which can clog the fabric's pores and decrease its moisture-wicking properties. Don’t bleach, dry clean, or iron your sports bras.
Hang dry your sports bra. Avoid using a dryer on high settings, as the heat can damage the fabric and cause it to lose elasticity. Always check the manufacturer’s care label for drying instructions, as some bras are safe to tumble dry on low.
Store your sports bra properly. Folding a sports bra can cause the fabric to crease and lose shape. Instead, store it flat or hang it up.
The Right Running Sports Bra for You
Choosing the right sports bra for running can make a significant difference in your comfort and performance. When selecting a sports bra, consider the level of impact, your cup and band size, and the features that will provide the support and comfort you need. Remember to properly care for and maintain your sports bras to ensure they last longer and provide consistent support.