How to pick the best sports bra for running season
Posted by Claire Hewitt, on September 17, 2026. Tags: Fitness
Estimated reading time: 8 minute(s)
All you need to know about high impact sports bras and running as a beginner
Whether you’re training for a half marathon or lacing up your trainers for your first jog around the block, running season is in full swing this autumn. During the searingly hot summer, you probably baulked at the idea of getting hot and sweaty on a run, but now that normal temperatures have returned it’s time to stride out again.
If you’re new to running, don’t be intimidated by those ‘weekend 5K-ers’ or superfast marathon runners – as a beginner, running is one of the most accessible sports around. There’s no need to shell out on gym fees or expensive equipment, just put on a high impact sports bra (read on for our best fuller cup running bra pick) and a decent pair of running shoes, and head out the door. Not only does a quick run help blow away the cobwebs, raise your energy levels and boost your mood, thanks to all those feel good endorphins and fresh oxygen flowing around your body, but the long-term health benefits of this cardio exercise provide ample motivation.
A study of 55,000 people by Iowa State University, found that running three times a week for less than 20 minutes a time, reduced the risk of fatal heart attack or stroke by 55%; while research published in the International Journal of Environmental Research and Public Health discovered that running for just 75 minutes a week (which doesn’t have to be all at once) can add 12 years to your life.
If the science is compelling enough for you to join the UK’s throngs of weekly joggers and sprinters, here’s what you need to know about supporting your body if you’re a newbie or seasoned runner.
What happens if I don’t wear a sports bra when running?
Think you can run in your regular bra? Think again. Experts in breast biomechanics at the University of Portsmouth have found that not wearing adequate breast support when running can make a run feel harder, increase the risk of injury, tire you quicker and decrease your stride length, adding up to an extra mile over a marathon distance!
Unlike everyday bras, well-designed sports bras are made specifically to support your boobs during high, medium or low impact activity. Even if you’re not a fast runner, breasts still move a lot when running, leading to potential damage of the delicate connective tissue and discomfort, particularly for larger, heavier boobs. This is why it’s particularly important to look for fuller cup sports bras if you have bigger boobs. Encapsulation sports bras, particularly non-wired sports bras by us at Royce, feature clever design elements to reduce vertical and horizontal bounce, such as side slings, high necklines, a wide underband and firm support around the bust.
Do I need a sports bra if I have small boobs?
Even smaller breasts can move considerably during a run, which may damage breast tissue and be uncomfortable, including the risk of chafing around the nipples (ouch!). That’s why we’ve designed the Impact Free Adjustable Fit sports bra for smaller boobs that starts at an A cup. While it doesn’t require some of the extra features of a fuller cup running bra, it does include an adjustable racer back which helps anchor the bra closer to the chest, helping minimise breast movement when you run.
What kind of sports bra do I need for running?
Sports bras are designed to support different intensity levels of any activity – such as low to medium support for exercise such as yoga, Pilates or strength training: however, for running you should wear a high impact sports bra (also look for terms such as maximum support or high support sports bra). As for fabric, cotton will keep you cool when your body temperature rises, but sweat-wicking fabric (sometimes called performance fabric) will keep you cool and dry as it draws moisture away from the skin.
A sports bra for fuller cups, like Royce’s Aerocool bra (an excellent running bra for large breasts as it fits a G to K cup), includes extra features to keep you supported and comfortable during a run: the seam-free moulded cup reduces nipple chafing, plus internal side slings, a wide underband and padded straps keep everything ‘locked down’ and comfy. And, as with all Royce bras, there’s no underwire, meaning no uncomfortable digging in or rubbing from your sports bra as you move.
How can I tell if my sports bra will support me properly during a run?
First of all, getting the right size is essential – you can follow our fitting guide for the basic rules that apply to any bra, not just sports bras. Once you know whether you’re, say, a 38G or a 34B, you need to go over a few details when trying on a sports bra.
Hanna Mayr at Royce explains that when wearing a wirefree sports bra for the first time, you may be surprised by how it feels compared to your usual bras: “With wirefree bras the main support comes from the underband, which can be firm fitting with Royce bras. When fitting for a new sports bra try the second to loosest hook and eye so there’s room to make it tighter, as the bra will stretch over time.
“High impact sports bras tend to be rather firm fitting and are not supposed to be worn all day,” she adds. Aerocool is Royce’s compression-style sports bra designed to hold the bust firmly against the chest, so your usual size may feel small in both the cup and band. We recommend trying one size up, which increases both the band and cup size. For example, if you usually wear a 34G, try a 36G (when you go up in the band it also increases the cup size).
Should you avoid running during perimenopause and menopause?
You may be worried about raising your cortisol levels during perimenopause and menopause. High-intensity exercise, such as running, can raise levels of this stress hormone, potentially exacerbating menopause symptoms including insomnia, hot flushes, anxiety and weight gain. In midlife, many women prefer to swap HIIT and running for low-impact activity such as strength training. While doing more resistance or weight-bearing exercise is hugely beneficial as we age, it doesn’t mean all high intensity workouts should be avoided altogether.
Exercise that raises your heart rate and leaves you slightly out of puff, is important for improving cardiovascular health, especially because declining oestrogen (a heart protecting hormone) puts women at greater risk of heart health problems in later life.
Joint pain, another common symptom of perimenopause and menopause, can be enough to make your retire your running shoes. But, if exercise isn’t causing you persistent discomfort (and you should see a medical professional if you’re concerned about any aches and pains), a gentle run is actually good for you. As we age, muscle mass and bone density declines, and this is where running can help. Regular runs not only help strengthen muscles in your lower body – such as the calves and quads – but are also good for improving bone health. As a weight-bearing exercise, running stimulates bone formation and overall skeletal strength every time your foot strikes the ground. Done regularly, this can help maintain bone health and avoid issues post-menopause such as osteoporosis.
What’s the best sports bras for a larger bust?
Since it’s launch, Royce’s Aerocool sports bra has been an almost permanent fixture on numerous lists for the best sports bras for large breasts, with rave reviews from testers at Women’s Health, Good Housekeeping, Runner’s World, Cosmopolitan and many more. It’s been called a “confidence booster” and a “gamechanger” for big-boobed women who love high intensity workouts. As the UK’s original wirefree high impact sports bra for G to K cups (Royce were the first to develop one), Aerocool is a brilliant fuller cup running bra, helping to keep you comfortable and secure, from short jogs to longer runs.
Featuring a slide slings and a high neckline to minimise horizonal and vertical bounce, padded straps, a wide underband, moisture-wicking fabric, an optional racerback, double-layered moulded cups and firm support, Aerocool goes the distance with you.
Hanna concludes, “We felt there as a real gap in the market for fuller cup non wired high impact bras – so we designed Aerocool. It’s now our best-selling sports bra. For G to K cups keen on high impact sports, there isn’t too much out there that offers this, without including a wire.”
What’s the best sports bra for smaller boobs?
Our Impact Free Adjustable Fit is a brilliant running bra for smaller busts. Starting at an A cup, this sports bra features double-layered cups with removeable pads, four hook and eye rows, and an adjustable racerback to help anchor the bra close to the chest, and get a perfect fit even around small fluctuations in body size. Being cotton it keeps you cool during sweaty runs, and comes in versatile black or white. Made for smaller frames, this is also an excellent sports bra for teens to pack into their PE kit.
