Sports bra chafe is killing me, help!

Sports bra chafe is killing me, help!

Girl, I feel you! Or should I say, I used to feel you - before I was taught about the importance of making sure that my sports bra, and running vests fit me correctly for my runs. Now I don’t experience chafing and hopefully after reading this you won’t either.

I am very confident when I say that the majority of the time when someone is experiencing chafing, it is because they are wearing either the wrong size, or the wrong type of sports bra. For a running vest it is the exact same.

I should mention that you are definitely not alone here. In fact, we know from the research that 80% of Australian women are out there wearing the wrong size sports bra. The wrong size sports bra will cause chafing, bruising, painful breast movement and bounce, and has even been shown to have a negative effect on sports performance and a women’s motivation to exercise - ouch!

What should the right sports bra feel like?

The right sports bra will feel comfortable and not restrict movement, won’t cause any chafing or bruising, and should limit excessive breast bounce - all so that you can focus on what you are there to do, to run.

It is very similar with a running vest. Ideally it should feel like it is a part of you and you should almost forget that you are wearing it. It should be fitting snugly but not too snug, allowing you to take a deep breath without feeling restricted, and not be moving around on your shoulders or your ribcage distracting you from the trails.

Top tips on sports bra and running vest fit

You might be wondering what you should look for when it comes to a sports bra, and a running vest? What is a well fitting bra? And what should you look for when bra shopping?

On the shelf, look for:

• Level of support - for running you want a high support
• Amount of fabric - the bra should cover the entirety of your breast tissue, which means it should extend from your collarbone to your armpit, and right across to your breastbone/sternum
• Type of fabric - breathable, but compressive and not too stretchy is ideal

In the fitting room, check for:

• Comfort - the bra should feel instantly comfortable and you should not feel like you are holding your breath, or standing differently with it on
• Bra line - this should sit at the same height all the way around your ribcage
• Shoulder straps - should not be digging in
• 2 finger test - check that you can fit 2 fingers under the bra at the side of your ribcage, no more, and no less
• Try jumping up/down x 10 and see if you can feel the bra moving. If it is moving on your skin then this is not the bra for you!

The bra felt good for a few runs and now it is causing problems?

There are two likely reasons for this - either the fabric is not cut out for running and sweating, or more likely you are experiencing breast changes across your menstrual cycle!

Across a menstrual cycle our breasts can change shape and size, and this will affect some of us more than others. These changes occur because of the hormonal fluctuations that are occurring. Because of this, it is really important to make sure that you are wearing a sports bra that works for your body at each stage of your cycle, or at the different stages of your life where your breasts may change.

But what about running vests? How do you stop chafing from these?

Similarly to sports bras, I would start by making sure that you have the correct size for you and your body shape - not the vest that will look the best in race pics or on social media. Different brands will have different models of vests and the sizes may vary, so wherever possible try to make sure that you are trying your vest on in person before buying.

Most brands will have male and female vest options. This is because generally speaking, women have narrower shoulders and need more room in front of the chest for our breasts - a strap going right across the boobs is never a fun time.

Another thing to note when filling your vest with tasty snacks and hydration, is to ensure that you are spreading the weight of these evenly across your vest. Eg, having only one hydration bottle on one side, and nothing on the other can cause the vest to twist and not sit straight.

Personally, I always find having a small tube of anti-chafe cream in my running kit very handy. Unlike a sports bra, sometimes you may never find the ‘perfect’ fitting vest that holds everything you need - and so in times of need a little bit of this can save the day.

In conclusion, chafing occurs because your bra or vest is rubbing on your skin. More often that not this will be happening because you are very likely not wearing the correct size or shape for your body. Try starting with my above tips, and hopefully you can say goodbye to chafing for good!