8 tips for picking the right-sized sports bra and running shoes

Sports Bra: Consider your cup size and level of activity 

Credit: Under Armour

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Most sports bras are categorised according to the types of activities they are manufactured for (low, medium or high-impact). However, when you’re choosing a sports bra, it’s important to consider both your regular bra size and the activity you will most often be engaged in. For example, if you have a larger cup size (C and above), it’s best to go for a higher-support bra, even if you’re doing a lower-impact activity like yoga. When in doubt, always go for a higher-support bra for a lower-impact activity, and never the other way around.

Under Armour SmartForm Evolution Mid Sports Bra, $65, Under Armour

Sports Bra: Try on a range before deciding 

Credit: New Balance

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Your regular bra size doesn’t always translate into your perfect sports bra size, so you need to try on a range of sports bras.

As a rule of thumb, you know you’ve found the one when it fits you like a glove but is not so tight that you find it hard to breathe. It should also feel very comfortable through a range of movements, and neither ride up nor be constricting.

NB Fuel Bra, $65, New Balance

Sports Bra: Perform a range of movements when trying your sports bra 

Credit: Puma

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When selecting the right sports bra fit, it's important to consider various factors. Bend over to check for any spillage; if there's spillage, consider going one cup size up for bras with cup sizing or one size up for those with small, medium, and large sizing. Next, raise your arms overhead to ensure the band doesn't ride up your chest – if it does, it's too big; conversely, if flesh spills over near your underarms, the band is too small. A simple side-to-side rotation helps determine band size: it's too big if it moves while you turn, and too small if there's spillage near the underarms. Lastly, do a series of jumps to assess cup size – a significant bounce suggests the cup is too big, while the top of the cup squeezing your breasts indicates a cup size that's too small. These guidelines are essential for achieving optimal comfort and support from your sports bra during physical activity.

Printed Ultraform Running Bra Women, $79, Puma

Sports Bra: Get fitted regularly by an expert 

Credit: Adidas

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This is especially important if your body has gone through or is going through significant change – for example, if you’ve just given birth or are on a fitness plan to lose weight. In these situations, it’s best to get fitted every six months or so to make sure your sports bra size has not changed drastically.

PowerReact Training Medium-Support Bra, $79, Adidas 

Running Shoes: Do the “wet foot” test

Credit: Under Armour

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This is the simplest method to determine the amount of support and type of shoe you need. Wet your soles, then step on a piece of brown paper. If the imprint shows about half your arch, your foot pronates normally to absorb shock as you run, and you can go for most types of shoes. If there’s a full footprint, you’re flat-footed and your foot overpronates (your arch collapses inwards too much, increasing the risk of injuries) – in this case, you will need shoes that provide more reinforcement on the inner side of the shoe for added stability. If the print is mostly of the ball of your foot and heel, then you have a high arch, and your foot most likely underpronates (your arch doesn’t collapse enough, resulting in the impact of each step radiating up your leg instead) – you will need shoes that provide more cushioning under the heel and forefoot.

Women's UA HOVR™ Phantom 3 SE Running Shoes, $239, Under Armour

Running Shoes: Shop for your shoes in the evening

Credit: Adidas

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Ever worn shoes that feel fine in the morning but seem to get progressively tighter as the day wears on? The same problem happens with running shoes. Your feet expand as the day progresses because of the heat, so shoes that fit perfectly earlier in the day may get uncomfortable later on. Therefore, it's best to do your shoe shopping towards the end of the day.

Switch FWS Running Shoes, $219, Adidas

Running Shoes: Make sure there's enough room when you're wearing the shoe

Credit: Puma

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If the end of the shoe is too close to your toes, you run the risk of giving yourself blisters and black toenails (from the repeated impact of the nails against the shoe). Always allow some space – approximately the width of an index finger – between your big toe and where the shoe ends. It’s best to get a friend to help you gauge the amount of space – if you do it yourself, there’s a tendency to push your foot forward when you bend over, and you may estimate the space inaccurately.

Deviate NITRO Elite 2 Women's Running Shoes. $299, Puma

Running Shoes: Try a range before settling on one 

Credit: New Balance

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Never assume that you can wear the same size across different brands of shoes – each brand has its unique cutting and stitching. It's imperative that you try different designs and brands before settling on one, just so you can make sure that it fits perfectly for your runs.

Fresh Foam X More Trail v3, $249, New Balance