We all know the golden rule of running: if it’s not comfortable, you’re not going to run well (or at all). From the right shoes to the perfect playlist, comfort is key. But there’s one often-overlooked piece of gear that could be literally cramping your style: your sports bra.
Yep, turns out your trusty sports bra might be doing more than keeping things in place. According to a recent study published in Medicine & Science in Sports & Exercise, a too-tight sports bra could actually be restricting your breathing.
The Study: Tight Bras and Tough Breathing
The study, led by researchers at the University of British Columbia, took nine highly trained female runners and put them through their paces (literally) while wearing sports bras with different levels of tightness.
The researchers measured their breathing mechanics and overall oxygen use during both maximal and submaximal exercise.
The results?
When the underband of the sports bra was tight, the runners had to work significantly harder to breathe.
Their “work of breathing” increased by about 16% during maximal exercise, and they took shallower, quicker breaths compared to when the bra was looser.
Not only did this increase their breathing effort, but it also led to a small but meaningful increase in oxygen consumption—meaning their running economy took a hit.
Why Does This Matter for Runners?
Okay, so what’s the big deal about a bit of extra breathing effort?
Well, when you’re running, every bit of energy counts.
If your sports bra is causing your respiratory muscles to work overtime, that’s energy that isn’t going to your legs. For competitive runners, a 1-2% decrease in running economy could mean the difference between a personal best and a mid-pack finish.
Even if you’re not chasing podiums, a too-tight bra could be making your run feel tougher than it should.
The researchers noted that many women self-select bras that are too small, leading to unnecessary restriction and less efficient breathing. So if your long run feels like a battle, it might not just be your conditioning—it could be your sports bra.
How to Choose the Right Sports Bra for Running
Before you toss your entire collection of sports bras, here’s what you can do to make sure your bra isn’t sabotaging your run:
- Fit Matters: Your bra should feel snug but not constricting. If you find yourself taking shallow breaths or feeling tightness around your ribcage, it might be too tight.
- Test It in Action: When trying on a new sports bra, do some jumping jacks, run in place, or take a few deep breaths. You should be able to breathe deeply without discomfort.
- Adjustable Straps and Bands: Look for bras with adjustable bands and straps, so you can fine-tune the fit as needed.
- Comfort Over Compression: Especially for longer runs, opt for comfort over maximum compression. You want enough support to minimize bounce but not at the expense of your breathing.
- Don’t Ignore Discomfort: If you’ve gotten used to an uncomfortable bra, it might be time to reassess. Your sports bra shouldn’t just be tolerable—it should be a comfortable, supportive part of your running gear.
So, the next time you’re gearing up for a run, give your sports bra a second thought. Loosening up that underband just a bit could make a difference not only in how you feel but also in how you perform. It might just help you breathe a little easier, and run a little faster.
