If you are a woman who runs, then chances are you knows exactly what we mean whenever we say “runner's boob.”

It's a sad truth, but frankly, your boobs just get in the way when you are running. They jig about embarrassingly, they think heavy, and for the worst situation, they hurt.

Runner's boob can appear as a dull ache, mild discomfort or perhaps severe pain in the breasts. But what exactly is runner's boob? Why it happens, and how can women discover the perfect sports bra that actually works for them and prevents runner's boob? Read on to find out more.

What causes runner's boob?

When we run, our breasts move around. But
as opposed to just jigging down and up, our breasts actually relocate an amount of
eight pattern (who knew?). This puts a huge strain on our boobs and can be
super uncomfortable as well as painful.

Research conducted by Portsmouth University in the UK found that your breasts can progress to 15 centimeters in a single run. And it
doesn't matter whether you opt for a quick, intense run or have a leisurely jog
– no matter what your pace, your breasts will have the impact.

How can I prevent runner's

The single the easy way prevent runner's
boob is (you got it right) by choosing a well-fitting sports bra.

There are three various kinds of
exercise, and each one needs a specific kind of bra:

  • Low-impact exercise – activities for example walking or yoga
  • Medium-impact exercise – such things as cycling or dancing
  • High-impact exercises – more intensive exercises for example aerobics, mountain
    biking and running

Low-impact and medium-impact activities
typically require low to medium-impact sports bras, characterized by a cupless
design that compresses your breasts against your chest.

On the other hand, high-impact activities
like running require a high-impact bra (makes sense). They are bras designed
having a strong cup structure which compress and
enclose your breasts. High-impact bras therefore provide maximum support during
intensive exercise.

As a jogger, it's important that you simply look for a high-impact bra which works for you and your boobs.

How to find a sports bra that

To look for a sports bra that fits, you're
gonna need to do some measuring.

Firstly, have a tape measure and wrap it
around your rib cage. It should sit snugly just underneath your breasts, and
you ought to be in a position to comfortably fit two fingers beneath the tape measure.

Once you have your rib cage measurement,
you'll find your band size using the table below:

Rib cage measurement Band size
25″ – 27″ 30
27″ –
29″ –
31″ –
33″ –
35″ –
37″ –
39″ –

Now it's time to measure your bust – the
measurement round the fullest part of your breasts. Put the tape measure
around your chest, again ensuring you can fit two finger underneath it.

To find your cup size, subtract your rib
cage measurement from those of your bust. In-between sizes? No problem – simply
gather to another highest size.

Cup size difference Your cup size
3 AA
4 A
5 B
6 C
7 D
8 DD
9 E

Once you have your measurements, it's
time for you to select a high-impact sports bra, such as Knix's

The Catalyst has been rigorously tested for
a lot more than 3 years by dedicated academic researchers to create a high-impact
sports bra that matches any breast size or type. It uses performance molded cups
that compress and encapsulate the chest, limiting movement during the
most intensive workout, keeping the boobs in check and causing you to be in

Knix have a slightly different measuring
system to “normal” bras, but it's easy enough to figure out your Knix bra size
using their simple conversion chart (or find your perfect bra with their 10-step

What else can I do in order to prevent
runner's boob?

The smartest thing you can to to prevent any
pain and discomfort during after a good work out is to wear a well-fitted
high-impact sports bra. But there are more steps you can take to help ease the
post-exercise pain:

Cut down on caffeine and

Excessive use of caffeine and
alcohol can contribute to post-workout breast pain. Try and lower your alcohol
or caffeine intake, both pre and post a rigorous session.

Avoid processed snacks

Many women report that eating processed snacks exacerbate post-workout breast pain. Ditch the prepackaged snacks and eat some fruit or vegetables instead, as these provide vital nutrients that help your breasts to recuperate after an intensive workout.

Mix up your exercise regime

While staying fit can
ultimately prevent breast pain further down the line, it is important that you
combine your regular workout. This reduces the regular effect on your breasts,
giving them a much-needed break from high-impact exercise.

By taking these preventative measures as
well as wearing the right sports bra, you are able to reduce the effects of runner's

Runner's boob is a serious condition that can have a lasting negative effect on your breasts, but by getting a high-impact sports bra that fits your unique needs, you can lessen the physical effect on your breasts over time.

So discard your old worn-out sports bra and take time to measure yourself properly to locate your actual bra size. This will help you look for a sports bra that matches you perfectly, holding you back from the doctor's office and back to the running track.