"Women lose up to four centimeters of stride length due to poorly controlled breast movement while running—which, over the length of a marathon, could translate to running an extra mile, according to a recent study conducted by Brooks Running Co. in conjunction with the University of Portsmouth."
Sports bras have come a long way! I highly recommend finding a good one, it can make or break a workout in some instances. Breasts do not simply move up and down, they also move forward and sideways simultaneously.
There have been some studies since the 'jock bra' was created in 1977 as the answer to breast motion during exercise. The overall take away from these studies is that excessive breast motion during physical activity causes discomfort (duh), but also embarrassment.
In 2009 there was a study by done on running mechanics, 18–40 year old women, that were currently active (exercised aerobically at least once per week), were not pregnant, had not given birth or breast-fed in the last year, were a D-cup breast size and had no previous
surgery to the breasts. The findings of this study suggest that inadequate breast support affects a female's running kinetics, which may have negative physiological consequences on sports performance.
So if it's affecting our quality of movement, and our quality of movement effects our daily life, it's about time we got this right!
Just a few brands/places to start :
1) Bravissimo Panache Sports Bra : Honestly I prefer the wired one to the non-wired one (personal preference). The wired one just keeps everything in place, my non-wired one started to move a bit more over time. They have a variety of encapsulation bras which and great bras for running/high impact sports. Compression bras are thought to be ideal for those that are A-C cup size, while encapsulation bras are thought to be more effective for those that are C and above.
2) Post09 Activa Sports Bra Mariele : This comes in a variety of prints and fabrics and is so nice to have the comfortable band while also getting a good amount of coverage and support. Super comfortable, but I wouldn't go for a run in it. I have worn it doing pole/hoop/pilates/stretch and no nip slips yet! The Simone bra is also amazing. I am a brand ambassador for this eco-friendly small business (shameless plug) so make sure to use my code : TatiannaD20 for 20% off on their website : https://www.posto9activa.com
3) Lululemon Enlite Bra : Comfortable, but not super supportive. It's great for low impact exercise work, and possibly higher impact if you are A-C cup. I like the straps and coverage on this one and there is no digging when you get the size right. This feels like a compression fit bra, met an encapsulation bra and had a baby.
The most important thing is to try on multiple sizes and multiple brands. Try moving in them, maybe not a full run, but a few jumping jacks and a couple downward facing dogs would be a good test. Make sure the straps aren't too tight or too loose. You don't want the bra to be too loose as it won't support you and could slide around quite a bit (chafing is no fun). You also don't want it too tight, if the straps and band are digging into your skin that's not going to be an enjoyable work out. Two fingers should be able to slide under the straps, one finger should be able to slide under the bottom band. Good luck on your search for your new over the shoulder boulder holder 👍🏽