On a long run in the middle of the afternoon on a hot summer day, (Note to self; “Stop Doing That!”) I experienced something very uncomfortable as a man. Nipple Chafing! Chafing is a common complaint for runners. This uncomfortable irritation happens when there's friction between either skin and fabric or skin and skin. One place that runners often experience chafing is their nipples. I personally do a lot of push-ups, run, and watch my diet, or else I would have moobs. (man boobs) I know that if I had the right shirt on that I would not have had that problem. This got me to thinking about all the ladies that must deal with feeling uncomfortable during their runs if they don't have the right fit for their girls. In this week's blog and podcast, we will explore what the right fit would be for you, and how you can enjoy your running experience!

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Why it's important:

The bottom line is that if you are not comfortable then you will not continue with an exercise. Running brings so many great benefits to your mind and body that we would hate to see you lose out on them. In our programs our beginners, as well as our next level participants, do one-speed day, one tempo run, and a longer run on the weekend. No matter which runs it is, you need support for your feet and your breast. Just like there isn't a one size fit all sneaker, there isn't a one size fits all sports bra! Let's see how you can explore the right fit for you!

How to stop the bounce

The bounce can be very uncomfortable causing back issues and chafing. How do we stop it? By finding that one sports bra that is right for you. I found a recent article that highlighted the top 9 sports bras and why. Let's take a look at them.

Best Overall: Sweaty Betty Ultra Run Sports Bra

Best for Large Breasts: Panache Wired Sports Bra

Best for D Cups: Lululemon Enlite Bra

Best High-Impact: Under Armour Women's UA Infinity High Sports Bra

Best for DD Cups: Spanx High Impact Sports Bra

Best for A-C Cups: Athleta Hyper Focused High-Neck Bra

Best Sweat-Wicking: CW-X Soft Cup Running Bra

Best Budget: Starter Reversible Seamless Racerback Bra

Best Zip Front: Nike Shape Zip Bra

(For a breakdown of each bra check out this blog post: https://www.health.com/fitness/sports-bras-running )

How to go the distance with comfort!

Whether you are a beginner or veteran runner, we all want to be comfortable. The word “distance” means something different to each of us. To the beginner, three to five miles may be considered distance running. To a 5k runner, a six-mile run may be distance running. To the six-mile runner, doing a nine to ten-mile run every weekend is their distant running and so on.

So how do we tackle that distance run with comfort?

Well, let’s start from the inside out and from the bottom to the top.

The Inside:

We cannot outrun a bad diet, so make sure that you are taking in plenty of water, not soda. Fruit instead of candy. Heart-healthy nuts instead of chips. Cook at home instead of eating out. This will not only help you feel good from the inside, but it will also save you some coin. That saved coin can help you save for the sports bra of your dreams.

(For help with nutrition, try our 7-Day Keeping It Real Health Challenge)

The Bottom:

Make sure you have good wheels. Make sure you have good tread on your sneakers. There are millions of sneaker choices in the world today. If you are blessed to have a professional sneaker shop in your community that will take the time to size you up, watch how you walk and run, then recommend the right sneakers for you, then by all means make the trip. In our community here on the Jersey Shore, that place is The Sneaker Shop in Ocean City on Asbury Ave. (609-391-5223) Why is this important? Box shoe stores just ask you your foot size and show you stylish sneakers and that is it. You need to know if you pronate or supinate and if so which sneakers are best for that. Do you have a high arch or flat arch? All good things to know in order to have the right fit for your feet. The Sneaker Shop carries other running accessories such as Brooks sports bras.

The Middle:

Here is where your undergarments play a huge role in the running process. Are you a spandex or shorts girl? That sports bra that we talked about. Then we have the outer layer shirt. With all three players in this game, make sure that pieces you have are breathable and sweat-wicking. That is why I fell in love with UnderArmour clothing from my piece. It is very lightweight and they have winter gear and summer heat gear. All designed for you to run comfortably. I tell you what, now that I’m thinking about it, if I was a female, I would no doubt buy an UnderArmour sports bra. The quality of the pieces seems to last forever. I still have my first purchase from over 20 years ago.

The Top:

The top of comfort would be to protect your head. To keep sweat and sun out of your eyes wear a sweat-wicking visor. Equally effective for keeping sweat out is headbands. Don’t forget to wear sunscreen no matter the time of year if you do a lot of running in the sun. Finally, going back to the inside of the body for a moment, the mind. Take care of your mindset when it comes to running and taking care of your body. Push out negative thoughts with positive thoughts. For example instead of saying, “that bra cost too much.” Think, “that’s a good investment in my overall health and I will be comfortable when I run.”

More Tips On Mental Techniques Read/Listen To: #59 - In The Long Run (What Happens During Long Runs) https://www.runtothebestyou.com/news-notes/in-the-long-run-what-happens-during-long-runs

One Final Word:

We gave some suggestions as to sports bras that can keep you comfortable during your runs. Most of these may have to be purchased online and returning things may be a hassle. Before ordering make sure the company has a really good return policy, eBay or Amazon may not be the best choices to order from. From my experience with sending things back to Nike, they are really good with their returns. Do your homework and don’t settle for anything that is not the right fit. Be willing to send it back multiple times if you need to. It’s your body, run comfortably!