runDisney Running Guides

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First off, I am sorry for the lack of posts over the past few weeks. There have been some very exciting, but very time consuming changes/projects over here, and sadly, the blog has taken the biggest hit. My hope, however, is to start back up on the whole writing thing and slowly return back to normal, weekday articles. It may take some time, but my plan is to get 3-5 articles out weekly for the next few weeks. Then, resume all as normal!

Now, for the more exciting and way more important news- today is sign-up day for the Disney Wine and Dine Half Marathon!!!!! Oh my goodness, I can hardly contain my excitement for this. It is going to be absolutely fantastic!! Are you going to be running it?

Right now, we have a group of about twelve teacups running this together. Some are girls, some are guys, but all of us will be dressed up! My only hope is that all of us get registered in time!

As for what I have been doing to corral this excitement, well, I have been listening to massive Disney running podcasts (more about that another time) and I have been going Pin crazy. Here are a few of the articles, pictures, and items I found to be the most helpful or just plain entertaining!

A mile-by-mile rundown on what you should be doing and how you should feel for a runDisney half.

A great Wine and Dine recap!

Race recap for the Disney Princess half.

Lacing patterns for foot types.

Runspiration of the Disney sort. Do you know what song this is?

All about that foot strike.

Get mental toughness to complete your race.

What a runner's diet should look like, does look like, and what people think it looks like. Love this!

I get side stitches all. the. time. Maybe this will help!

So, are you running your first Disney race or have you run one in the past? I would absolutely love to hear what you are most excited for and what you loved best!!

Things I am Loving

We all have things that suddenly and unexpectedly make us look like this. There have been a few items, blog posts, and the like over the past couple of weeks that I have simply fallen in love with. Get ready, because there are a lot of things that I have become completely addicted to. One of them being this completely unproductive yet engrossing name website. For instance, I now know that my great-grandmother's name, Alma, was quite popular at the turn of the century. Well, it may not be the cure to world hunger, but I found it super interesting!

There is one thing, however that has lost me. Sadly, as of two weeks ago, I fell out of love with Pretty Little Liars. I mean really, if there was a town that crazy ANYWHERE the entire world would come together in the sole purpose of destroying it. Getting rid of the craziness that is Rosewood could literally bring world peace. That is how crazy PLL has become. Rant complete.

These Jeans

I am LOVING all of her super handy and simple make-up tutorials. She, like me, is a bottle red-head and does make-up to suit those color tones. This has made is super easy for me to do what she does and, bam! have amazing looking make-up. So far, my absolute favorite has been this one on using oranges. It revolutionized my summer make-up regimen.

I am not usually a Hollister kind of gal, but I was in the market for jeans at a time they were having a sale no one could refuse. I purchased these and my love has grown everyday that I wear them. Granted, it has only been a week and I have not washed them yet, but they are incredible. Simply the most comfy, least awkward-when-worn-too-much jeans I have ever purchased, and for under $30!

Braided Buns

These are so easy to do and look so refined. Definitely not like something you just did because your hair has decided to go in every direction but flat. And let's face it, that is one of the best reasons anyone has for putting their hair in a bun.

Deodorant for Clothes

Because we are camping. And because sometimes you just don't have time to dry clean that one needed article of clothing.

These Shoes

I got them on a sale and have also fallen in love with them. If they are still available, man are they a good buy! The only downside is that the buckle hits right on my ankle bone. This has made a comfort issue when I try to wear them too tight. Just as long as the buckle stays loose though, they are super comfy.

Sales

My wallet is telling me no but my mind is telling me yes! There have been so many incredible sales this past month on Etsy, J. Crew, The Gap, Hollister, and about 50 other places that I cannot currently think of. It has made purchasing all those needed clothes for summer and fall soooo easy!

Photo Beautifiers

Apps like Afterlight and Over have made my new Instagram goals soo much easier! Not only am I able to get pictures out more regularly, but they do no look like my usual sad, gray photos of nothingness. Yay for apps that make us look much more proficient with cameras than we may actually be!

Michigan Weather

We are heading down to Florida this week and I have an odd feeling there will be some weather shock in my future. The summer in Michigan has been wonderful with very few days reaching above 85 degrees. This Michigan summer has definitely been on the top of my "Things I am Loving"  list.

This Bracelet

I ordered it. Received it 4-days later. And fell for it on the spot. It is simple, light, and comes in some pretty nice packaging to boot!

Fishtail Braids

They are easy when you get the hang of it and look so wonderful. I also absolutely love them with a pretty hair band or some big earrings. Swoon.

This is a great tutorial as well!

Jaclyn Hill

I am LOVING all of her super handy and simple make-up tutorials. She, like me, is a bottle red-head and does make-up to suit those color tones. This has made is super easy for me to do what she does and, bam! have amazing looking make-up. So far, my absolute favorite has been this one on using oranges. It revolutionized my summer make-up regimen.

Shoes for Running with Flat Feet

Yesterday we talked all about flat footed runners and ways to help reduce pain along with reasons those feet can hurt so dang much. If you have flat feet and have dealt with the dreaded but common plantar facialis, you know the reason proper running shoes and insoles are so important. Heck, even if you have never dealt with foot pain and are convinced the ground is made of cotton candy and unicorn kisses, proper running shoes are still important.

Runners with flat feet often run the risk of pronation and injury. This is due to the fact that the arch is not able to absorb shock as well as those with well formed arches. The constant pressure on the foot can lead to injuries from the sole of the foot to the ankles, knees, hips, and back. To avoid this pain, it is important that runners have proper arch support.

Running shoes give arch support in two ways- the first is through the sole of the shoe. Soles of shoes made for people with low arches have to be made of a more durable material, this is usual seen by the sole being a different color foam where the arch is. The second way you get support is through a good insole. Most shoes made for people with flat feet have much stronger insoles. Both these reasons cause many an arch-supported shoe to run a bit pricier than their counterparts.

Chances are, if your feet are flat, you break your fair share of insoles. My best recommendation is to get a pair or two of insoles made for people with flat feet and always have them on hand.

Saucony Guide 7 Running Shoe

The Suacany Guide 7 is great for guys and girls. These shoes have a lot of arch support and extra ankle support to aid against pronation. They also have a 8mm offset which is great for any tip-toe runners out there since it will help you run on the mid-sole of the foot. If you are a heel runner, these may not be for you since they will only encourage that pesky habit.

Brooks Adrenaline GTS 14 Running Shoe

These are pretty lightweight for the amount of support they give coming in at an impressive 9.4 ounces. The Brooks Adrenaline is also highly recommended for those with plantar facialis since they give some massive arch support but are still quite flexible in the mid-sole. Sure, they are pricy, but these are the kind of shoes that will not let you down.

Nike Lunarglide +5 Running Shoe

I love these shoes. If I was not in a love affair with my Suacany Kinvara's, these would be my shoe of choice. These are great for arch support, pretty, and wonderful for those who try to run on their tip-toes. Yes, the offset is rather higher at 10 mm, but boy are they comfy. The Lunarglides are also long-lasting shoes with insoles that will not have to be replaced quite as often as some others.

Mizuno Women's Wave Prophecy 2 Running Shoe

At 8.5 ounces, these are some of the lightest support running shoes I have ever seen. Although they have a rather high offset of 12 mm, they encourage a mid-sole strike and reduce the jarring feeling many flat footed folk associate with running. These were also made to increase bounce and actually give energy back every time your foot hits the ground.

Mizuno is known for having rather small toe boxes, though. If you have long toes or require a bit more room in the toe area, you may want to order a half size up. 

New Balance 860v3 Running Shoe

New Balance uses NuFoam in these which make them lighter and more durable- something every person with a low arch needs! The New Balance 860v3 are also a bit slimmer, perfect for those with narrow feet and low arches.

Saucony Kinvara 4 Running Shoes

Have I mentioned how much I love these shoes? All the other shoes on this list have had rather high offsets which is great those who tend to run on the ball of their feet. For strikes that are more mid-sole or heel located, these shoes are a dream. The arch has great support and the offset is much closer to a barefoot feeling than any other listed here since it is a mere 4 mm. Although these shoes are not sold as a "stability" shoe, they are a dream for those with a mild flat foot who enjoy a mid-sole strike.

Running with Flat Feet

There are a great deal of people out there with flat feet. In fact, up until today I thought I was one of them. If you get pain in your heel, pronate your feet (rotate them inward at the ankle when walking), or standing for a few minutes or more hurts, you just might have flat feet. A great way to know if you have flat feet is to do this foot test where you dip you foot in water then place it on a thick sheet of paper. If there is very little mid-section of your foot showing, you are average. If you have a lot of bare space in between your heel and ball of the foot, that is a high arch. Those with lots of wet between the ball and heel of the foot have flat feet.

People with flat feet have a tendency to pronate their feet, meaning that the ankles lean inward when running. These runners are also at a much higher risk of knee, hip, and foot injuries since their foot is not properly supported by the arch. If you get massive pain in the arch or heel of your foot, chances are you have a common injury associated with flat feet and the reason I found out my feet are flat at all.

Plantar Facialis is a condition often associated with flat feet where the tissue (plantar facia) running from the ball of the foot to the heel gets inflamed. This will cause a stabbing pain in either the heel or the arch of the foot. The best remedy is to ice the area injured and limit activities such as running until the pain is gone. Stretching the foot and massaging the inflamed area will also help decrease pain. 

If this form of pain has become associated with running for you, there are ways to help it. Shoes that are low in cushion but high in stability and support are best for those with flat feet. A shoe that have good arch support is also a must since those with flat feet will break arches like Chuck Norris breaks boards.

There is also a fair amount of research saying that barefoot running can help re-form arches in one's feet. Although I am not planning on barefoot running anytime soon, there are shoes that encourage the feeling of barefoot running without the actual barefoot or thin shoe bit. Shoes with a lower offset will replicate the feeling of running barefoot and encourage proper midsole strike.

The offset of a shoe is the difference between the elevation of the heel and the ball of the shoe. The higher the offset, the higher the heel is compared to the ball. Higher offsets encourage a strike closer to the heel while lower offsets encourage a strike closer to the ball of the feet. Personally, I like a low offset since landing on the heel of the foot causes me pain in my arch. Most running experts will also agree that a midsole strike is the best form to have when running.

As for the shoes that are best for flat footed runners, I will have a whole list of the ones others recommend along with my personal favorites tomorrow. Be sure to come back for that fun list along with pricing and reasons why arch support is so dang expensive.