Sports Bras for Newer Runners

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Photo: Coach Morgan Manuel by David Jaewon Oh (@thisisdizzle)

As you probably already found out, running shoes are not the cheapest investment for running, but it goes by that saying, “You get what you pay for.”  Same goes with buying sports bras.  On average, sports bras range from $35 to $98.  They’re not cheap considering you’re probably going to buy a few to rotate in the wash, but they’re so important in supporting the ladies when you run. In this article we’ll talk about sizing, matching your sports bra to your level of activity, what to look for when trying on a sports bra, and when to throw out your old sports bra.  

The first step to finding the right sports bra is figuring out what size you need. And that takes some measuring. You should also be sized every couple of years because sizes change—weight loss/gain, pregnancy, fluctuations in hormones, muscle loss/gain and more can all make a difference in your bra size.

HOW TO MEASURE YOURSELF

  1. Find your band size. Wrap a measuring tape around your back and above your bust line in the front. If you’re in between inches, round down to the nearest whole inch. The measurement in inches is your band size.
  2. Measure your bust. Find your bust size by wrapping the tape measure around your back and across the fullest part of your bust. Round to the nearest inch.
  3. Figure out your cup size. After doing steps one and two, finding the right cup size for a sports bra takes a simple math equation: Bust size – band size = cup size. The difference between your bust size and band size (in inches) will be your cup size.

Fleet Feet has a great resource if you want more details on sizing. 

IT’S ALL ABOUT IMPACT

After measuring your current bra size, it’s good to know the levels of impact based on your activity.  There are 3 levels – low, medium, and high impact.  

  • Low-impact sports bras are for lounging around the house, when going out for a walk, or participating in a yoga or pilates class. If your breasts are on the smaller side, you may find them supportive enough for hiking, cycling or weight training.  
  • Medium-impact sports bras are great for people of all cup sizes. Depending on your breast size and the degree of lift and support you require, medium-impact bras may be your go-to for either low-impact or high-impact activities as well. 
  • High-impact bras provide the most support, and the most ideal for larger cup sizes.  They are designed for activities that involve a lot of bouncing and breast movement such as running, kickboxing, horseback riding or HIIT.  

To learn more, check out this post from the lift by knix.

Because running is in the category of higher-level impact, there is a greater degree of breast movement, therefore there’s a greater need for support. Even if you wear a 34A— if you don’t wear a sports bra when working out, you run the risk of damaging and stretching the breast ligaments, which could result in long-term issues like back problems and shoulder pain.

WHAT TO LOOK FOR IN A SPORTS BRA 

Okay now that you know you need a high-impact sports bra, here are some factors to consider when you’re trying on different brands and sizes.  You want your sports bra: 

  • Snug, but not too tight: A sports bra should fit tighter than a regular bra but shouldn’t restrict breathing; you should be able to fit two fingers between the straps and your shoulders. There are two different types of support your breasts can have in a bra, either encapsulation or compression. Encapsulation supports each individual breast, normally in some sort of molded cup. Compression, on the other hand, compresses the breasts closer to your chest. There is no data on whether one or the other is better for you—it’s a personal preference. While we put all of our bras into one category or the other, many use both types of support.
  • Type of enclosure. This is a big decision you need to make. There are three main types of enclosures for sports bras, although some may combine these for additional support:
    1. Pullover. This style is similar to the traditional sports bra that pulls over your head. It could have traditional racerback straps or a variety of other strappy designs.
    2. Back Enclosure. These bras are secured by a hook-and-eye enclosure in the back, similar to your traditional everyday bra. Tip – when trying on a bra for the first time, the hook and eye should be in the loosest eye loop. The elastic will eventually wear down in your bra and you can get more life out of it when you then use the other eye loops.
    3. Front Enclosure. Some bras close in the front. This is a great option for people with mobility issues or nursing moms that need quick and easy access.
  • Wrinkles are bad: The fabric of the cup should be smooth. Wrinkles in the fabric are usually an indication that the cup is too big. Conversely, if you’re spilling out of the cup, it’s too small.
  • Watch out for gaps: Any underwire should lay flat against the rib cage, below your breast tissue, and should not pinch or dig in.
  • Adjust the straps: Raise your hands up over your head. If the band rides up it’s usually a sign it’s too big, though it is possible that the straps or the back closure may need adjusting.
  • Move around: Before buying your bra, jump around and swing your arms.  If you experience pain or discomfort, then try another sports bra.

Here’s another great resource to dig deeper into this topic! 

HOW LONG DO THEY LAST?

Once you found the perfect sports bra, now you wonder how long you can use them before throwing them out?  The general rule is that sports bras should be replaced about every six to 12 months, depending on how much you use them and wash them. If you notice a decline in support, it’s time to go shopping.  

Finding the perfect sports bra for running can take some trial and error.  Luckily there are more brands that are coming out with different sizes, style and fabrics.  One of the newer features to some sports bras are added pockets to add nutrition, phone, keys or other essentials.  Some brands that have a good selection of bras are: Brooks, Oiselle, Athleta, Under Armour, and Lululemon.  For your first running sports bra, I encourage you to shop at your local running store to try some on.  Happy sports bra shopping!

Rez Nguyen is a coach with Team RunRun. To work with her or learn more about her, check out her coaching page.