The best sports bras for running should leave you with enough gas in your tank to squeeze that extra mile in. Kind of.
Whilst we can't guarantee that your sports bra will give you the same energy boost a gel will, we do know that wearing a sports bra that fits correctly can improve your running performance, giving you the confidence and support you need to tackle your training and increase your mileage.
But if your bra is digging in, chafing under your arms, or leaving you constantly adjusting mid-run, it can throw your whole stride off.
And if you’ve ever had to double up your bras just to feel secure, you’re not alone. Many runners with larger chests feel unsupported because of limited sizing options, which is why features like dual cup sizing and extended bands are crucial for a true fit.
So the question is...
What type of sports bra is best for running?
The best sports bras for running are high-support bras, especially if you have a mid-to-large chest size or run long distances. Why is that?
Because “running creates a constant up-and-down motion, without enough support, you can experience discomfort, pain, and even long-term tissue damage,” our in-house Sports Bra Specialist Nicki Hall tells us. “High support sports bras step in to keep your chest secure, with a snug fit that helps reduce chest bounce as you run”, keeping you feeling confident and comfortable mile after mile.
Whether you’re a running newbie or you’re looking for a sports bra to run a half-marathon in, finding the best sports bra for running is just as important as choosing the right shoes. Your body changes, and your breasts change shape and size as you age, experience weight change, or gain muscle, so it’s essential that you have a sports bra that fits you right.
With every stride, your chest moves (sometimes by inches) - so wearing the right level of support matters for comfort, performance, and injury prevention.
“Our data shows that a 34D breast can move 9-10cm independently of torso movement. Wearing a supportive bra can reduce breast movement dramatically and therefore reduce the strain on the connective tissue that supports the breast structure. Less strain = less likely to experience breast pain and discomfort during or after exercise”. - Mellissa Harden, Senior Sports Scientist at Gymshark.
In this guide, we’ll help you discover which type of sports bra is best for running, how to choose the right fit, and what features to look out for, including high-impact support, adjustable straps, and breathable materials. Whether you're into running in just a sports bra or layering up, we’ve got options for every style and distance.
Types of Sports Bras for Running
Encapsulation Sports Bras
Encapsulation sports bras separate the breasts with two individual cups, offering defined support and a more structured silhouette than mono-cup designs. Because each breast is supported separately, this style provides high support, making ideal for high-impact activities like running. These sports bras are measured by cup size, making them especially suitable for those with larger busts who may need be looking for targeted support for every workout, not just high-intensity sessions.
For those with fuller busts, look out for options with extended sizing or dual-cup options to help you get the best possible fit without compromise.
Compression Sports Bras
Compression sports bras use a single mono-cup to press the breasts against the chest, minimising movement. They’re typically pullover styles and are measured using alpha sizing (e.g S, M, L). Most true compression bras offer medium support, making them a go-to for runners with smaller cup sizes. The breast creates the shape in this design, though some styles may include spacers or removable cups for added comfort and modesty.
Combination Sports Bras
Combination sports bras offer the best of both worlds, blending the shaping of encapsulation with the hold of compression. These hybrid designs provide structure for your breasts to sit in while also applying compressive support across the chest. While they’re not typically considered high-support, they’re a versatile option for medium-to high-intensity workouts and are great for everyday wear, especially if you're after well rounded support across the board.
Zip-Up Sports Bras
Front zip sports bras feature a zip closure usually with an internal clasp for a secure, easy-to-put-on fit. Known for their high support, these bras are popular among marathon runners and those with larger busts, thanks to their locked-in-feel and ease of use. These bras are built to go the distance - while all our sports bras are designed to support up to 13km minimum as Nicki Hall explains, zip-up running bras can take you a bit further, offering extended comfort and performance during long runs.
For more information on the types of sports bras available and what style will suit you best, head over to our comprehensive guide on how to find the right sports bra.
Gymshark’s Best Running Sports Bras
High-support sports bras are engineered to limit breast movement, reduce bounce, and improve overall comfort over distance and pace. Medium can offer ample support for those with smaller chests. Here are the styles designed to stabilize and support you as you perform through impact.
High-Support Sports Bras For Running
Whether you're training for a race, upping your speed and mileage, or just want to feel extra secure on your next tempo session, these high-impact sports bras are designed to keep up with every stride, no bounce, no distractions, just pure running focus.
1. Running Sports Bra
Best for: All-distance running, low-light conditions, trendy running gear.
For those into purpose-built tech, look no further than our Running Sports Bra. With a zip-front design, taking your bra off after a run when you're sweaty and sore becomes a whole lot easier. Moulded cups keep everything in place with a no-bounce guarantee, while the design feels more structured than your average strappy sports bra. For you early morning risers, or night-time run club goers, the reflective tabs will also help you stay seen if you’re running in just a sports bra.
Style: Zip-front and moulded cups
Why you’ll love it: The easy zip front design makes this sports bra a great choice for those who like no-fuss workout gear. No adjusting the straps or awkwardly manoeuvring into your running outfit at the crack of dawn, this is athletic-wear simplified.
2. High Support Ruched Sports Bra
Best for: Stylish solo sports bra runs, long runs, and long sessions where chafe-free comfort matters.
Unlike many high-support sports bras (that can be ugly), this one offers high support without compromising on style. Designed to be seen, this running sports bra features elegant strappy details across the back - perfect for those who prefer to ditch the running shirt and run in just a sports bra. This is a hybrid-style sports bra that offers adjustable details in a chic, strappy, and compressive package. The high support comes via two moulded cups inside the bra that keep your boobs separate, held up by flat-seamed straps for zero distraction or rubbing as you run. Oh, and did we say the straps and back are adjustable too? Customise your fit in style.
Like the look of a strappy-back sports bra? We do too, here's some tips on how you can style your strappy-back sports bras.
Style: Hook and eye with adjustable straps
Why you’ll love it: The elegant strappy back looks as good as it feels - ideal if you love running in just a sports bra. It’s supportive, stylish, and adjustable, with moulded cups that keep you feeling secure and confident on the move.
3. Alpha High Support Sports Bra
Best for: Long-distance runs, PMS runs, and runners who want full chest coverage and zero bounce.
Some runs call for extra support and coverage. Whether that’s because your boobs are feeling a bit more sore than usual (cue PMS), or you're challenging yourself to run a longer distance… sometimes our breasts need a little helping hand. Our Alpha High Support Sports Bra provides high support with a double strap front design for extra security and a stylish cut-out front. The cross-back straps can be adjusted for your perfect fit, and the hook and eye fastening lets you switch up the tightness of the underband, which is ideal for seasons of fluctuating weight or comfort levels.
Style: Adjustable straps with foam cups
Why you’ll love it: Maximum coverage meets maximum support. The high neckline keeps everything held in place. while the comfy foam cups and adjustable back give you the fit you need to go the distance - especially when your boobs are feeling extra sensitive.
Medium-Impact Sports Bras For Running
Not all runs require an ultra-structured sports bra. If you’re heading out for a short jog, recovery run or pairing your run with some strength work, a medium-impact sports bra might just hit that sweet spot between support and comfort.
4. Ruched Sports Bra
Best for: Short-distance runs, gym-to-run combos, and medium intensity workouts.
The Ruched Sports Bra is a cute and comfy option for lower mileage days. With its soft fabric and medium-level support, it’s perfect for lighter runs, treadmill walks, or cross-training sessions. The ruched detail at the front gives it a flattering finish, and a stylish touch for those who like to run in just a sports bra, plus the removable padding means you can tweak the feel to suit your preference.
Style: Pullover
Why you’ll love it: Soft, breathable fabric with a flattering ruched finish. It provides a surprising amount of support for a strappy sports bra, showing you don’t have to go bulky to get great hold.
5. Square Neck Sports Bra
Best for: Mid-distance runs, outdoor miles, or run-to-hike gear.
If you love that ‘run in just a sports bra’ vibe, the Square Neck Sports Bra delivers. With its longer line cut and corset-style design, this bra doubles up as a cropped top and offers more coverage without sacrificing support. The racerback design helps keep things secure while giving your shoulders full range of motion to swing and stride.
Style: Pullover
Why you’ll love it: Stylish silhouette with a stay-put feel. It’s minimalist, but in the best way possible, making it a versatile choice for cute running outfits.
6. Compression Sports Bra
Best for: Hot-weather runs, daily runs, treadmill runs.
For that truly ‘they’re not going anywhere’ feeling, there’s no better option than a pure compression design. This medium-impact sports bra is designed with a single, connected cup that keeps both breasts supported in place. The smooth fabric lies flush to the skin, helping minimise discomfort as you run. And for those tackling hot-weather runs, that higher neckline gives a little extra coverage that can make all the difference to your confidence.
Style: Pullover
Why you’ll love it: A simple design and a comfortable, longer cut are easy to pair with high-waisted styles when you don’t want too much torso on show. Pair with black shorts or leggings for a running ‘fit and enjoy the slight breeze on your back in the summer months with the cut-out design.
How Should A Running Sports Bra Fit?
Snug Fit Close To The Body
To get a safe and secure fit from your running sports bra, your underband should fit flush to your skin without any gaping or bulging. The underband should fit snugly around the top of your ribcage without digging in, and your boobs should sit comfortably above the band.
The center of the bra should sit flat against your breastbone without any gaping. Make sure you can fit a finger underneath the underband to ensure it’s not too tight, and size up or down if needed.
“While you may forget that you even have your everyday bra on, it should be noticeable that you’re wearing a sports bra. They’re going to feel a little firmer than a standard bra, but this doesn’t mean it’s the wrong size - measure it’s the right size by checking whether you can fit two fingers under the straps and the underband.” mentions Nicki.
No Boob Spillage
There’s no other exercise that requires more attention to your chest support than running. Your boobs are made of a combination of fat and tissue, and because of this, they have no natural way of supporting themselves, so this needs to be provided by your sports bra.
If you’re spilling out the sides or top, or your underband is riding up, your bra’s not doing its job. These signs are even more common when you can’t find your size, something we know many runners with fuller busts struggle with.
Running sports bras should offer high support as your breasts move around a hefty amount as you run. This means you need a sports bra with padding or cups, and straps or fastenings that can be adjusted for the perfect fit. Your breasts should fit completely into the bra without any overspilling and losing any support.
No Fabric Gaps
Your bra should not have any gaps in the side or underband, it should be free of any distracting designs that stick out or dig into your skin, and your straps should fit you properly with some wiggle room. Test out how your sports bra feels and if you experience any issues, try another style of bra.
Little-To-No Chest Bounce
Your sports bra should minimize bounce to keep you comfortable and supported while running. Look for high-support features like molded cups, compressive fabrics and adjustable straps and bands. A good test? Jump up and down or run on the spot in your bra.
If you feel more than a gentle movement, you might need a firmer fit or a different support level. Your breasts should feel secure and supported, not flattened or squashed. If you’re noticing too much bounce while running, it’s time to try a new bra.
How to Choose the Best Sports Bra for Running
Running without proper support is not the vibe. Whether you're hitting the pavement, the trail, or the treadmill, the right sports bra can make all the difference to your comfort, performance, and even how confident you feel mid-stride. Here’s what to look for when choosing the best sports bra for running:
Impact level
Running is one of the highest-impact activities out there, so this isn't the time to skip the support. “You’ll want a high-impact sports bra, something built to minimize bounce and keep everything secure from warm-up to cool-down. Look for styles with compression (which holds your chest close to your body), encapsulation (which supports each breast individually), or ideally, a combo of both” says Nicki.
Can you run in a lower support sports bra?
“Anyone who wears a XXS - M sports bra size will find that a medium support sports bra can give them adequate support for running.” - Nicki Hall, Senior Bra Developer at Gymshark.
Fit & Sizing
A sports bra might look great, but if the fit is off, you’ll feel it with every stride. Here's how to tell if your bra fits just right:
The band should sit flat and stay in place without riding up or digging in.
Straps should be secure - no slipping off your shoulders or cutting into your skin.
There shouldn’t be any gaping, spillage, or underboob action. That’s your cue to size up (or down).
And remember, your body can change over time, whether that’s due to training, hormones, or lifestyle shifts, so it’s worth rechecking your size regularly. Not sure where to start?
Check out our Sports Bra Sizing Guide to find your perfect fit.
Strap type
You might not think much about your bra straps… until you’ve run 5K with ones that dig in or won't stay put. The strap style can take your focus elsewhere and make or break your run, so here’s a quick breakdown:
Adjustable straps give you total control over fit and support - you can tighten for sprint intervals and loosen for recovery walks. Super handy if your body fluctuates or you like a more tailored fit.
Racerback styles offer a secure, lifted feel and can often help with posture. They’re a go-to for many runners because they don’t require finicky fastening and keep everything locked in without limiting movement.
Wide straps help spread the load across your shoulders, which is a game-changer if you’re running long distances or have a fuller bust.
When you run, your body is in constant motion, and your running sports bra should support that movement, not restrict it. That’s where adjustability comes in. Features like adjustable straps and hook-and-eye closures allow you to customize your fit, so your bra stays snug and keeps you supported without digging in or shifting mid-run.
Adjustable elements also help you respond to changes in your body, whether that’s from muscle gain, weight fluctuations, or natural monthly changes - so you get a consistently secure fit. A sports bra that moves with you reduces bounce, helps prevent chafing, and lets you focus on your stride, not your support, whether that’s training for race day or getting out for a feel-good run.
How To Measure Your Sports Bra For The Right Fit
Wearing the wrong size sports bra is like running in shoes that don’t fit - uncomfortable and guaranteed to slow you down. Getting your size right helps you avoid discomfort, chafing, and actually enjoy your run. A good running outfit starts with a proper fitting sports bra, here's how to get it right:
Band size: Measure under your bust (snug but not tight)
Bust size: Measure around the fullest part of your chest
Calculate your size using our Sports Bra Sizing Guide
FAQs
Can I run in a regular bra?
No, we don’t recommend running in a regular bra, t-shirt bra, or any underwired everyday style, as they aren’t designed to support the movement your body goes through during exercise. Sports bras are specifically engineered to offer the support and comfort needed for high-impact activities like running - whether through compression, encapsulation, or a combination of both. A well-designed sports bra helps reduce bounce, protect breast tissue, and prevent pain or discomfort so you can focus on your run, not your bra.
Do I need a high-impact sports bra for running?
We’d recommend a high-impact sports bra for running. They’re designed to handle repetitive, high-intensity movement and offers the firm support needed to reduce chest bounce and discomfort. Whether you’re running a 5K or training for a marathon, high-impact support helps protect breast tissue and keeps you feeling comfortable mile after mile, no matter your cup size.
Does wearing two sports bras at once offer better support for running?
While it might seem like wearing two sports bras gives extra support, especially for larger chests… it’s not a solution we’d recommend. Wearing can actually cause more harm than good. Layering can cause discomfort, restrict movement, and increase chafing when you run.
A single well-fitting high-support sports bra should provide all the support you need for running. If you’re doubling up, it’s likely a sign your current bra isn’t right for you -time for a fit check or an upgrade.
How should a sports bra fit for running?
Your running sports bra should feel secure and supportive, but never restrictive. The band should sit flat and level around your ribcage without riding up, the straps should stay in place without digging in, and your chest should feel locked in with minimal bounce when you jump or jog on the spot. If it’s rubbing, shifting, or causing discomfort mid-run, it’s likely not the right fit. A good sports bra should feel snug but comfortable, and if you’re unsure about sizing, check out our guide on how to measure your sports bra size.
Can you run in just a sports bra?
If you're comfortable with it, running in just a sports bra is totally fine, especially in warmer weather. Look for styles that offer high support and sweat-wicking materials, and make sure you're confident in the coverage. Lots of styles offer high necklines for a tank-top feel to the sports bra, which can help you feel more comfortable when you shed the layers. Ditch the tee, and give it ago?
How often should I replace my sports bra?
If you're running regularly, aim to replace your sports bra every 6–12 months. Over time, the elastic can stretch out, and the support can wear down.
So what’s a sign that it’s time to upgrade?
If the straps are loose.
If the band rides up.
If the cups feel flat.
If you’re not getting the same level of support as before.
What’s the best way to prevent chafing when running in a sports bra?
To prevent chafing, choose a seamless or flat-seamed sports bra made from moisture-wicking fabric. A snug (but not too tight) fit will help reduce rubbing, but you can take the chase-prevention one step further with body glide, sports tape or anti-chafe powder and balms can be a game-changer on long runs. And don’t forget, washing your bras regularly helps keep sweat and salt build-up at bay, which can also cause irritation.
References:
Pechter, E. A. (1998). A new method for determining bra size and predicting postaugmentation breast size. Plastic and Reconstructive Surgery, 102(3), 1259–1265. https://doi.org/10.1097/00006534-199809020-00056
Wanchaitanawong, W., Chinswangwatanakul, V., Sahassananda, D., & Atthakomol, P. (2022). Accuracy of bra cup size prediction using chest circumference measurement among Asian women. Scientific Reports, 12(1), 11011. https://doi.org/10.1038/s41598-022-15100-1
Lee, S. Y., Kim, Y. J., Choi, Y. S., & Kim, H. S. (2023). The reliability of bra sizing systems: A systematic review. Journal of Clinical Medicine, 12(7), 2449. https://doi.org/10.3390/jcm12072449
White, J., & Scurr, J. (2012). Evaluation of professional bra fitting criteria for bra selection and fitting in the UK. University of Portsmouth. https://core.ac.uk/download/pdf/77050235.pdf
