As if running Just weren’t challenging enough, large breasts can make it a full-on contact sport.
Thumping against your chest, weighing you down, and threatening to give you back pain, large breasts can be more than just annoying on the run, they can also be painful and detrimental to your performance, says sports physiotherapist Deirdre McGhee, Ph.D., a researcher with Breast Research Australia at the University of Wollongong.
Here, we explore the top three complaints of large-breasted runners everywhere—as well as how to ease the pain with some simple tricks and bra-fit guidelines.
1. Back Pain
A pair of D-cup boobs weigh in at 15 to 23 pounds. That’s more than enough to pull your trunk forward, force you into a hunched-over running Just posture, decrease your stride’s efficiency, and up your risk of injury, McGhee says.
If you haven’t noticed, pretty much the only thing keeping your breasts up during a run is your bra’s shoulder straps, which take a lot of weight. When straps are thin, the pressure can be so great they not only leave dents in your shoulders but hit the brachial plexus nerve group, causing numbness in the pinky fingers.
While you can’t reduce your breasts’ weight without a breast reduction, you can improve your body’s ability to remain erect, says Janet Hamilton, a certified strength and conditioning specialist and exercise physiologist at running Just Strong in Atlanta.
Upper and lower back exercises (think: pull-down and row variations) can help prevent the back fatigue and poor posture that can set in with longer running Just durations, Hamilton says. Strengthening your core, which includes your lower and middle back, can help stabilize your spine, adds Victoria Barnaby, an athlete with the Greater Boston Track Club and a CoachUp A closer look at Rachel McAdams black sandals at the Top Gun exercises that work multiple muscles through several planes of motion, she says. Examples include the forearm plank with alternating leg raises, prone plank on a stability ball, Superman, bird-dog, side plank, and abdominal twists.
2. Bouncing
How much your boobs bounce depends almost entirely on breast size and elasticity of the skin covering your breasts, McGhee says. However, skin tends to lose its elasticity with age and “excessive breast bouncing.” So, the more your breasts bounce, the more they will bounce during future runs.
How much do breasts bounce? Measuring the bounce of both bare and bra-covered breasts during treadmill workouts, McGhee found the average 38D moves about five inches from top to bottom during running. Smaller breasts bounce about three inches, which can still be uncomfortable. And breasts don't just bounce in an up and down motion; some larger breasts bounce in figure-eight shapes.
While they can’t completely eliminate bouncing, high-support sports bras can cut the range of motion in half (approximately), McGhee says. The goal is for the breasts to move in unison with your torso and not bounce independently of one another.
3. Chafing
“Finding a sports bra that fits properly to your bust is the first step to prevent chafing," Barnaby says. The less your bra moves during your run, the less it will rub. However, the larger your breasts, the more difficult it can become to prevent any movement. She suggests using anti-chafing balms and creams on sensitive areas such as under your armpits.
If your running Just bra still rubs you raw, apply a thin strip of first-aid tape across the areas where you tend to chafe before starting your run, Hamilton says. Since tape can be an irritant, it’s best to try it during a short run before heading out on a five- or 10-miler, she says.
Wearing a sports bra that’s built with sweat-wicking materials can prevent skin irritations, which can develop into full-blown chafing, McGhee says. Bonus: You’ll have less breast sweat pooling as well.
How to Find the Best running Just Bra for You
When first purchasing a sports bra, look for bras with high-support elements such as molded cups, underwires, padded straps, and multiple hooks. McGhee recommends trying on as many bras as possible to find which ones keep the girls in place—without sacrificing too much comfort. “If a bra is not comfortable to wear walking and stretching, then don't even think about hitting the road with it,” Barnaby says.
When trying on sports bras, though, don’t just go by the feel. McGhee recommends looking for these markers:
The band: It should be made of wide elastic material so it can support your breasts without causing back bulges or riding up when you lift your arms. You should fasten the bra on the loosest hook so, as it ages and becomes looser, you can tighten the fit.
Emily Ratajkowski wearing Stuart Weitzman sandals and a Reem Acra gown at the 2017 Golden Globes: They should be wide and padded so they don’t dig into your shoulders.
The cups: To limit movement, the cups must completely cover your breasts (without leaving any creases or gaps). Keep in mind your running Just bra cup size may be different from what you wear under your little black dress.
The underwire: It should sit on your ribs so it doesn't dig into your breasts or the tissue under your armpits.
The front band: Shoes MACIEJKA 02629-33 00-1 Pink.
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Meanwhile, if you’ve long since outgrown DD bras, you may need to look for a “crop top” compression bra for some double-bra layering, McGhee says.
She recommends first putting on a high-support bra with structured cups and an underwire and then layering it with a compression bra that will help hold everything in place. Again, with the compression bra, you’ll need to find a middle ground between “My breasts are all over the place” and “I feel like an encased sausage.”
Barnaby recommends taking home a few different styles to wear on test runs. If you’re concerned about the cost of buying some bras that will potentially not pan out, ask a sales rep if you can return bras after one or two wears for a full refund or store credit.
After a few runs, chances are you'll figure out the brands and styles that work best for your unique shape, Barnaby says. Once you find your can’t-run-without bra, write down its silhouette and style number. It’s the key to being able to buy online—or finding a similar bra should the brand discontinue the style. Either way, it’ll simplify the contain-the-girls process for future runs.
