When you run, each time your foot hits the ground, the rest of your body pounds down seconds later – including your breasts. Quick anatomy lesson – the breast is mostly made up of fat and delicate underlying connective tissue. Each time you pound the pavement without proper support, that connective tissue actually snaps and breaks down, which causes a breast’s loss of shape – otherwise known as SAGGING.

No doubt, if you’re running or working out you definitely care about your shape. That’s why you should commit to finding the properly fitted sports bra for your size and sport – NOW. Wearing a good sports bra today will stop further damage and save the shape of your bust for the future. Let’s face it – a saggy bust line isn’t just unattractive; it also ages you faster than your non-running sisters. And like it or not, a saggy bust stays with you for a lifetime! Just remember, from here on out the name of the game is SUPPORT!

First tip – know that a sporting goods store is great for most of your sporting attire, but not a bra. Which makes sense, since they are not bra or bust support experts by any stretch of the imagination. Most of these stores carry what I would consider leisure bras rather than well-constructed sports bras that cover a full range of sizes and choices to handle different impact levels.

To get the right sports bra you should head to a professional bra fitting shop. Why? Regardless of your size or sport, these folks are support experts and passionate about what they do. They’ll introduce you to a selection of sports bras made by bra manufacturers in the right size for your sport’s impact level. How can you tell a professional fitter from one that’s about frills or gimmicks? A reputable and professional bra store will use a tape measure every time to fit you. Properly trained fitters are well versed in how to convert from one sizing method to another, (there are over 4, with the most popular being from UK, US & Europe). A serious bra shop will carry a selection of bras to from an “A” cup to an “I” cup or higher, and their fitters will have been fitting for two years and upward. After you have found a shop that meets these standards you’ll know you’re in the hands of an expert!

Be prepared to spend around $50 to $70, depending on your chosen sport, for a well made, highly supportive bra. Usually the higher the impact of your sports, the more support you should have. Think of it as a wise investment because when properly cared for, a bra should last you two years or longer. Try on every bra in the store that suits your needs to find the perfect garment. Keep in mind that the correct fit of a sports bra should meet the following criteria: The underband (the part of the bra that wraps around you and hooks in the back) should be firm, bordering on tight, and must be even around the torso. The back portion of the band should be level with the bottom of the underwire in front. This tip goes for every bra, not just sports bras. Reason being, when the frame of the bra sits correctly up against the body it can do its job.

The higher the impact of your sport the firmer your underband should be because that’s where over 90% of a bra’s support comes from. Think of it as the foundation of your bra; if it’s firm and even or level around your torso, everything sitting atop of it will be safely supported. The cups should encapsulate each breast completely without any breast tissue oozing out the top or sides of the cups. The underwire then can lay flat against the chest wall for complete separation. A note on underwire – they are perfectly fine for sports as well as everyday bras, provided the fit is right.

For a proper fit with any underwire bra the underwire MUST lay flat all the way around each breast, on the bottom and in-between. It should lie against the body and sit back under the arms without poking into soft breast tissue. If the underwire is not sitting flat between or under the breasts you should ask to try a larger cup size. The straps on a bra only offer about 10% of the support and therefore should be adjusted to the length of your torso or back. They should allow for full range of movement as if you were rowing a boat without any pulling or binding. There should not be pressure on the shoulders from too tight of a strap. Remember it isn’t the strap that holds you up!

Do a test when the fitter leaves you – jump and down! A sports bra for high impact should eliminate 90% of the bounce. For lower impact needs, you don’t need to do a jump test but make a few movements of your chosen sport to make sure that the bra keeps you firmly in place. Know that a good sports bra will offer some compression but won’t smash or rely on complete compression of the breasts to protect you in high impact situations. Simply put, I do not recommend wearing any bra that does this.

If you are full busted (upwards of an F cup – something many women don’t know until they are correctly fitted), you will probably have some movement in your sports bra, just make sure it doesn’t feel like a bounce or jiggle. How to tell the difference? Movement goes with the body. A bounce or jiggle happens after you make a move. Most sports bras run smaller in the cup than everyday bras, so it’s not unusual to wear a larger cup size in a sports bra. If you’re involved in more than one type of sport, be sure to choose the bra designed for your highest impact activity to cover yourself. Better yet, buy a bra for each sport if your budget allows.

Now you know how to end up with the right sports bra, be sure to take care of it properly. It’s doesn’t make sense to spend all that time and trouble only to throw your bra in the washer and ruin the frame in one cycle! With my knowledge about intimates, I’m as passionate about bra care as I am about proper fit. Doing so can make a piece last two years or longer and keep fitting like the day you bought it For complete bra care log onto www.Bravointimates.com there is a special section devoted to extending the life of your garment. Happy running…and lifting…and yoga…and whatever else you choose to keep you active.

The bra should make contact at every point along the underwire; meaning that it must not bow out at the center bottom or poke forward at the top of the cup. The underwire is the framework of the garment; therefore, it should lie against the body giving the cup its shape, not be the support of the garment. The support of your garment comes from the underband. That area must be low in the back, staying even with the bottom of the underwire in the front. The entire back band should be firm and fit very snug against the back.

We find that each bra brand has a specialized fit and some styles are better for one body frame over another. For the small-busted woman, we recommend the brands Wacoal/Wacoal Petite, Chantelle, Le Mystere and Grenier.

The bra should make contact at every point along the underwire; meaning that it must not bow out at the center bottom or poke forward at the top of the cup. The underwire is the framework of the garment; therefore, it should lie against the body giving the cup its shape, not be the support of the garment. The support of your garment comes from the underband. That area must be low in the back, staying even with the bottom of the underwire in the front. The entire back band should be firm and fit very snug against the back. This is where 90% of your support is coming from and proper fit takes pressure off the shoulders! For the full-figured woman, we recommend a wide underband that will help anchor the bra. With the wider band, the pressure from a firm band is then spread along a larger area giving the wearer more comfort.

Our extensive custom bra fitting experience has taught us that each bra brand has a specialized fit and some styles are better for one body frame over another. For the full-figured woman, we recommend the brands elomi, Goddess, Anita and Prima Donna.

A properly fitting bra for the full-busted woman should make contact at every point along the underwire; meaning that it must not bow out at the center bottom or poke forward at the top of the cup. The underwire is the framework of the garment; therefore, it should lie against the body giving the cup its shape, not be the support of the garment. The support of your garment comes from the underband. That area must be low in the back, staying even with the bottom of the underwire in the front. The entire back band should be firm and fit very snug against the back. This is where 90% of your support is coming from and proper fit takes pressure off the shoulders!

We find that each bra brand has a specialized fit and some styles are better for one body frame over another. For the full busted woman we recommend the brands Fantasie, Panache, Prima Donna, Anita, Chantelle, Freya, Fayreform and Jeunique.