A Beginner’s Guide to Running in Cold Weather

Running with large breasts can be challenging, and sometimes it feels like you’re participating in a full-contact sport. The constant bouncing, weight pulling you forward, and the risk of discomfort or injury can make every run a struggle. Fortunately, with the right knowledge and support, you can alleviate these issues and enjoy a more comfortable running experience.

Dealing with Back Pain

Breasts of any size can add strain on the body, but larger breasts—such as a D-cup—can weigh between 6 and 10 kilos. This added weight can shift your posture forward, causing you to hunch and decrease the efficiency of your stride. Over time, this can lead to back fatigue and increase your risk of injury.

The majority of support for your breasts during a run comes from the straps of your sports bra, which bear a significant amount of weight. Thin straps can lead to shoulder discomfort and even numbness in your fingers, as they press against the brachial plexus nerve group.

While you can’t change the weight of your breasts, you can improve your posture and reduce back strain by strengthening your core and upper back. Exercises like rows, pull-downs, and functional core movements such as planks and side twists can help keep your body upright and more balanced while running. Strengthening the muscles around your spine will support better posture and prevent the fatigue that comes from long runs.

Minimizing the Bounce

Breast movement, or bouncing, is a common concern for large-breasted runners. The extent of this bounce depends largely on your breast size and the elasticity of the skin, which can decrease with age or frequent bouncing. The more your breasts bounce, the more likely they are to continue bouncing over time.

Research shows that, for example, a 38D cup can experience up to five inches of vertical bounce during running, while smaller breasts might only move around three inches. Even though a sports bra can’t eliminate bouncing entirely, a high-support bra can reduce it by about 50%.

The key is to make sure your breasts move in sync with your body rather than independently. Look for bras that offer the right support and minimize breast movement as much as possible during your workout.

Preventing Chafing

Chafing is another common issue for runners with large breasts, especially if your sports bra isn’t the right fit. A well-fitting bra will reduce movement and minimize rubbing. However, because larger breasts can still shift in a bra, you may need additional protection.

Anti-chafing balms or creams can help prevent skin irritation, particularly in sensitive areas like under your arms. If chafing still occurs, you can try applying first-aid tape to the affected areas before running, though it’s best to test this method on shorter runs first to ensure you don’t have an adverse reaction.

Wearing sports bras made from moisture-wicking fabrics can also help prevent chafing by reducing sweat buildup. This will not only keep your skin from becoming irritated but will also prevent sweat from pooling underneath your breasts.

Choosing the Right Running Bra

When selecting a sports bra, it’s best to try on different styles in person rather than buying online. Look for bras with high-support features like molded cups, underwires, padded straps, and multiple hooks. While support is important, comfort is also key. A bra should be comfortable enough for walking and stretching before you take it out for a run.

When trying on bras, focus on the following elements:

• The Band: A wide, elastic band will support your breasts without causing back bulges or shifting when you move your arms. Choose a bra that you can fasten on the loosest hook, so you can adjust it as it stretches with use.
• The Shoulder Straps: Ensure the straps are wide and padded to prevent digging into your shoulders.
• The Cups: The cups should fully cover your breasts without any gaps or creases. Keep in mind that your running bra size may differ from your everyday bra size, so don’t worry if the sizing is different.
• The Underwire: The underwire should sit on your ribs without digging into your breasts or underarm tissue.
• The Front Band: The center of the bra should sit comfortably on your breastbone.

For larger breasts, a crop-top compression bra may also be necessary for added support. McGhee recommends layering a high-support bra with structured cups and an underwire, followed by a compression bra to hold everything in place.

Test and Retest

After purchasing a sports bra, take a few different styles for a test run. If you’re concerned about making a mistake and wasting money, ask the retailer if you can return bras after one or two tries for a refund or store credit. After a few runs, you’ll know which styles and brands work best for your shape.

Once you find your perfect fit, write down the style number and silhouette of the bra so you can easily buy it again in the future or find a similar replacement if the brand discontinues it.

With the right sports bra and proper care, you can significantly reduce discomfort, chafing, and bouncing during your runs, allowing you to focus on improving your performance and enjoying the experience.

If you’re looking for running gear that offers both style and safety, look no further than Sweaty Betty’s Power leggings. These leggings aren’t just functional—they’re an upgrade to your running wardrobe that makes running in low-light conditions safer and more comfortable.

Enhanced Visibility for Night Runs

Running in the dark can be tricky, but there are a few essential things you can do to improve your safety. The most effective solution? Reflective gear. While many running outfits feature small reflective patches, the Power leggings from Sweaty Betty take this concept to the next level with an all-over reflective print. This feature ensures that you’re highly visible when running in low-light conditions, like early mornings or late evenings.

These leggings are a significant improvement over other reflective running gear, offering full-body visibility without sacrificing comfort. Whether you’re running in a park surrounded by cyclists or through dimly lit streets, the reflective print helps you stay visible to others, giving you peace of mind.

Comfortable Fit Meets High Functionality

Sweaty Betty’s Power leggings combine style, comfort, and practicality. The leggings are crafted from soft fabric that feels buttery smooth against the skin. They also feature a high waistband that provides a secure fit while allowing you to move freely. A convenient leg pocket is large enough to fit most smartphones, including the iPhone 11, while a zipped back pocket is perfect for storing your keys, cards, or any small essentials.

One of the standout features of these leggings is the “bum-sculpting technology” that enhances the fit and flatter your figure. They’re designed to hug your body perfectly, ensuring that you look great while feeling supported during your run.

Durability and Design

The leggings come in two leg lengths—⅞ and full length—making them versatile for different body types and preferences. Whether you’re tall or shorter, you can choose the fit that works best for you. I tested the XS size and found them to be a great fit, thanks to the adjustable drawcord that helps keep the leggings snug around the waist.

However, due to the reflective print, the leggings may not be as soft and stretchy as some of Sweaty Betty’s other leggings. One runner mentioned that the fabric felt less elastic around the ankles and required a bit more effort to remove, but the safety benefits far outweigh this minor inconvenience.

Worth the Investment?

While Sweaty Betty’s Power leggings come with a hefty price tag of $135, they are built to last. The quality of the material and the durability of the reflective pattern make them a worthy investment for runners who prioritize safety. After multiple washes, the reflective print has held up well, showing that these leggings can withstand the test of time.

If you’re someone who runs frequently during the darker hours, these leggings offer a significant safety advantage and a comfortable fit, making them worth the price tag if you’re looking for both style and function in your running gear.

Conclusion

Sweaty Betty’s Power leggings are a game-changer for runners who enjoy evening or early morning runs. With their all-over reflective print, they offer unparalleled visibility in low light, making your runs safer without compromising comfort. While the price may be steep, the combination of functionality, durability, and improved safety is hard to beat.