The best sports bra for Comrades
While emphasis is placed on good-quality running shoes, proper nutrition and perfectly-fitting training gear, little mention is made of the best bra to use so as to minimise injury. A month before the Comrades Marathon on May 29,
RUNNING without proper support can lead to sagging breasts. What’s more, repeated jogging can affect your posture and even strain your back.
Online magazine Runner’s World reported last year that a pair of D-cup breasts weighed between six and 10kg.
“That’s more than enough to pull your trunk forward, force you into a hunched-over running posture, decrease your stride’s efficiency, and up your risk of injury.”
Another report in the same magazine from 2013 explained that during walking, a woman’s breasts move the same amount in and out, up and down and from side to side: about 33% in each dimension.
“Up the pace to a jog or a run, and the movement is split: 51% up and down, 22% side to side and 27% in and out. The overall pattern is a figure of eight (on its side). If you wear the incorrect bra and irreversibly stretch fragile ligaments, it can lead to sagging.”
According to Sandra Thomas, the owner of underwear boutique Satin Candy, a good sports bra’s main purpose is to reduce the movement of the breasts.
“It comes down to the fact that breasts do not have muscle. They need proper support, no matter what their size. Without the correct support, the skin and ligaments will become damaged, leading to sagging.”
She said a good-quality sports bra was “a must” during any physical activity.
“Continuous and repetitive movements can result in soreness, pain and sagging if your ‘girls’ do not have the correct support.”
The skin and Cooper’s ligaments (ligaments near the breasts which gave them their size and shape) could break down and cause sagging.
“Once these ligaments stretch out, they do not bounce back.”
Thomas said when people exercised or did any sort of physical activity, they would definitely experience bouncing.
“Therefore, every woman, no matter what size she is, should wear a sports bra while running or exercising to support and protect her breasts.”
Thomas advised that when searching for a sports bra, the correct fit in terms of the band and cups needed to be kept in mind.
“Overall, your sports bra should feel a bit tighter than a regular bra; however, you should be able to breathe deeply and with ease. Hook it in the middle and take some deep breaths. The band shouldn’t move. It should fit snugly and comfortably.”
She said: “Raise your hands above your head. Did the elastic band move? If it’s up your rib cage, try a smaller band. If the bra has straps, try adjusting them. Your breasts shouldn’t bulge. Pay close attention to any bulging at the top or near the underarm.”
Furthermore, she advised that the cups should not have any crinkles or gaps.
“If the cup fabric is wrinkly, try a smaller size. Make sure there is nothing rubbing or chafing around your arm holes, straps, seams, hooks, clasps or anywhere else. The straps should not dig into your shoulders.
“Luckily, most new sports bras use high-tech fabrics, including moisture wicking.
“This can improve breathability and help remove excess moisture caused by sweat which can cause chafing. Cotton bras will stay wet, and this can lead to skin irritations.”
For the last step, she said, jump up and down, jog in place, or do jumping jacks.
“If the bra feels supportive, you’re set! If not, keep looking.”
On average a good sports bra should last six months to one year or about 72 washes. “If you have a sports bra, remember you still need to take care of it as you would any other bra.
“Sports bras do eventually lose their elasticity, however in saying that, there are certainly ways to lengthen the life span.”
She said bras should always be hand washed (without fabric softener) and never dried in the sun.
The stores, in Kloof and Durban North, carried the Anita sports bra, she said, which fused high-function with stability.
“The X-shaped back produces a ‘less bounce’ effect while still being easy to wear and comfortable, thanks to its ‘easy on and off ’ features.”