Did you know that the average unsupported A cup travels about an inch and a half in each direction and a D cup can move around 2-3 inches whilst exercising.  That’s not just up and down but side to side and in and out!  This puts your Cooper’s ligaments, the thin collections of connective tissues that help support your breasts, under huge strain. Without the correct support, you’re likely to experience soreness and could cause lasting damage.

A report done on breast pain during the 2012 London Marathon found that, of nearly 1,400 women surveyed, 32% experienced breast pain during the run, and 17% admitted that the pain actually impacted their training regimens. So if you have any similar discomfort while running, you’re not alone.

So how do we protect our bosom buddies whilst running? Running is a high impact sport and therefore needs a high impact bra.  Even if you are a small cup, research has shown that ligament damage through exercise can lead to premature sagging.

Finding the right bra is essential and here are a few tips to how to go about it:

Brands: There is not a one brand fits all.  Make sure that you try a few different brand and sizes.

Snug fit:  A sports bra should feel tighter than your normal bra but not to the extent that it constricts your breathing.  Make sure that you can fit two fingers between the straps and your shoulders.  Straps shouldn’t dig in nor slip off

Consider adjustable straps: This allows you a level of control on the support.  Raise your hands above your head.  If your bra rides up, it could be a sign that it is either too big or the straps need adjusting.

Breathable material: Take note of the material.  An extra layer can affect your thermoregulation and therefore it is important to keep cool with breathable material.

 Jump around: This is probably best done in the changing room, but make sure that you jump around and swing your arms.  If you feel any discomfort, choose another style.