5 Best Dry Foam Shampoos for Grease-Free Summer Hair

Jun 03, 2021

While summer is awesome for a number of reasons (hello, cute swimsuits!), the heat and humidity can do a number on your hair, making daily shampooing a necessity. Or so you thought. Dry shampoo is a beauty cabinet staple that has made every day hair-washing a thing of the past. Whether you spent the day walking around in 90-degree weather or you hit the gym for an indoor cycling class, dry shampoo will refresh your hair by sopping up excess grease, all without stepping foot in the shower. But if you thought you were limited to powder or spray options, you'd be wrong. Dry shampoo foam is here, and it's amazing. It looks like a mousse and cleans hair sans powder, meaning there's no chance of being left with bothersome residue. All you have to do is shake the can, pour a blob into your hands, and massage it into your roots. Here are the best products for dry shampoo foam we can't get enough of right now.

Ouai Waterless Dry Shampoo Foam

This waterless foam dry shampoo from Jen Atkins, hairstylist to the Kardashians, is the ideal option for those with thick, curly, coarse hair who don’t have time to go through the cleansing process every day. It cleans hair with diatomaceous earth, busting through oil and product buildup, as well as pumping up the volume on any mane that’s fallen flat.

Amika Phantom Hydrating Dry Shampoo Foam

Sometimes dry shampoo leaves your hair feeling, well, dry. But this foam option contains conditioning agents and sea buckthorn berry to ensure your locks, from root to tip, stay hydrated. If you have colored or dry hair, this is the foam dry shampoo for you to get nourishment.

Drybar Detox Whipped Dry Shampoo Foam

The brains behind Drybar know their stuff, which is why we’re not surprised the brand developed an innovative foam dry shampoo. After all, when you get a blowout, you want it to last as long as possible. This one is made specifically for those with scalps on the parched side, and with coarse, thick, or dyed hair. It relies on volcanic ash to absorb oil and vitamin B5 to cut down on friction when brushing.

Marc Anthony Grow Long Volumizing Dry Shampoo Foam

If your hair is looking a little limp but you’re not feeling the idea of having to wash and style your hair again, reach for this foam dry shampoo featuring rice starch, which dries super-fast and adds extra oomph to your roots without any stickiness.

Beyond the Zone Sugar Rush Dry Shampoo Foam

Sugar is sweet. But did you know it's good for your hair? Yep! This dry shampoo foam, which is formulated with rice starch to sop up oil, is also infused with sugar to soften and enhance your hair's shine.

How to use Dry Shampoo Foam?

Step one...shake the can, then pour a blob into your hands, and finally massage it into your roots.

Hope you'll find a way to skip your next summer shower with one of these dry shampoo foams. Follow us on social for more inspiration and join our newsletter for more beauty hacks and ideas.

Get Ready For Spring & Summer With These 6 Braided Hairstyles!

Browsing through Pinterest for hairstyle inspo is honestly a favorite pastime of mine. Lately, I've had braids on the brain, scrolling through summer-inspired styles, and I'm kind of obsessed. So many celebs have been spotted in braids recently — especially our fave Taylor Swift who sports the style almost every time she's papped as of late. And while the tried-and-true simple braid is always a smooth move, there are so many different ways to incorporate braids into your hair for summer! We chatted with braids specialist, Ellie Mulqueen and founder of The Roslyn, Katelyn Ellsworth to learn more about these sweet styles. So keep scrolling for even more ways to add a little flair to your hair with our favorite braided hairstyles!

Half-Up Braided Crown

Photo via Ellie Mulqueen

This is a super simple style that we'd love to see you rock! And we have all the details on how you can achieve it! Our hair expert, Mulqueen, says, "Take two small sections of hair from each side of your head, braid them, and secure them at the back of your head to create a braided crown effect while leaving the rest of your hair down. You can dress this style up or down, it’s perfect for summer!" And voila, it's as easy as that! We can not wait to try this one. It's perfect for weddings or any events where you want to dress up your hair a little bit!

Bubble Braids

Photo via Getty

One of our favorite looks for summer are forever and always bubble braids! To achieve this, you simply need colorful hair bands and lots of braided sections to add texture.

Ellsworth says, "Braids are amazing for the summer and can be worn in so many different ways. Styling, even the most basic of braids can be fun. Using glitter, earrings, or even pops color with string or extensions is always a fun way to dress up a basic “B” braid. Using multiple braid techniques on one style is going to be seen a lot this year in festivals and in the wild." She adds, "Taking it back to Brittany style with crimps/waves and micro braids will be making it back into 2024 summertime. So get your accessories and your braid guides ready to the room with your style and accessorized braids."

Bubble braids are definitely the perfect way to standout and add some statement pieces to your hairstyle! Throw in some butterfly clips, and you're a Y2K goddess for sure!

Fishtail braid

Photo via Ellie Mulqueen

One bonus about this braid? It keeps your hair out of your face and from getting knotted. Mulqueen says, "Adding braids into your hairstyles for summer is a great way to keep your hair healthy and tangle free!" And this fishtail braid is sure to protect your hair in such a cute way! Simply take a piece from either side and tuck it in-between; just repeat this until you get the braid you want!

Ponytail Braid

Photo by Lia Toby/Getty Images

We simply adore this look on Zendaya, and we definitely think this style will will pop up more and more with the rise of tenniscore and impending beach days! It's so simple that all you need to do is put your hair in a slicked-back ponytail, braid the ponytail like you would normally, then put in a bow for added effect! And there you have a chic, fun hairstyle for the summer!

Floral Fun

Photo via Ellie Mulqueen

I absolutely love this braid hairstyle for summer! You can find some flowers (fresh or fake) and pin them to your hair with either clips or bobby-pins and there you have it; a fresh bouquet braid! However, if you're less interested in (or don't have time for) the DIY of it all, you can also just buy clips that have these details on them already at Target or Amazon. I love how elegant this style looks, especially for the upcoming wedding season! This looks straight from our Pinterest board and I need to try it so don't mind me running to Trader Joe's for some fresh flowers immediately...

Braided Bun

Photo via Ellie Mulqueen

For this style, it may seem complicated, but it's actually quite simple! You braid a tiny section of hair (like the small, center braid above) and then do a very loose fishtail braid underneath it. For a fishtail, all you do is divided the hair into two sections and take pieces from the outer edges of either side and drag them to the middle one at a time. Then put your hair into a messy, chic bun like so! We love this fun style for wedding season, too!

Which variation of the modern shag would you try? Follow us on Pinterest for more hair inspo!

Header image via Getty

Miles & Keleigh Teller’s Hilarious Nod To Ryan Gosling Will Make You LOL

Met Gala Monday has arrived, and it's making me think about all my favorite red carpet couples — Blake Lively and Ryan Reynolds, Shaun White and Nina Dobrev, Tom Holland and Zendaya (who's co-chairing the Gala this year!). But one of the couples at the top of my list is Miles and Keleigh Teller. This couple (who's BFF's with Taylor Swift, by the way) never miss a hot red carpet look but they're also so sweet and goofy. Fingers crossed they show up at the Gala tonight, but until then, keep reading for their cutest relationship moments!

Miles Teller and Keleigh Teller's Full Relationship Timeline

Image via Jason Merritt/Getty Images for MTV

May 11, 2013 — Miles Teller And Keleigh Sperry Meet

Miles Teller and his future wife Keleigh met at an after party for The Black Keys in 2013, and immediately clicked. "I told my buddy, 'I think I'm going to be with this girl for a long time,'" Miles tells People in 2017.

He also told Vogue in 2019 that he knew she was the one right after they met. "Keleigh had caught my eye early in the night, and we talked," he says. "I didn't think it went well, but after a few more attempts, I got her to dance with me, and a week later, we went on a date."

“He was so charming and charismatic,” Keleigh tells Vogue. “I adored him from the first moment we met.”

Image via Keleigh Teller/Instagram

August 20, 2017 — Miles Teller Proposes To Keleigh Sperry

While on a trip to South Africa, Miles Teller proposed to Keleigh, starting the next chapter of their life! Except, the proposal didn't initially go as planned. "You do a coffee break after you do the morning sunrise safari and I said, ‘OK, wherever we’re going to be at, tie a rose to a tree and then put this note [with the day we started dating and the day we got engaged] on there,’" Miles says on an episode of Tonight Show Starring Jimmy Fallon. "So, we had our coffee break and she sees the flower [and] she thought someone had died. She thought it was an in memoriam kind of thing, and I’m just, like, staring.”

"I'll never get the image out of my head of him down on one knee with a tear in his eye," Keleigh told People. "He really thought about every detail and was so nervous!"

Image via Pascal Le Segretain/Getty Images

September 1, 2019 — Miles and Keleigh Teller Get Married

I thought this relationship couldn't get any more perfect, and then Miles and Keleigh Teller ended up getting married in Hawaii. The dreamy ceremony took place on Maui, and in addition to a beautiful Monique Lhuillier gown, Keleigh wore a necklace from her mom that all her sisters also wore when they got married. (Don't mind me, just brushing a tear from my eye!)

Image via Gareth Cattermole/Getty Images for BFI

September 1, 2020 — Miles Teller and Keleigh Teller Celebrate Their Wedding Anniversary

Everyday is a good day to celebrate your partner, and anniversaries are even more of an excuse! To celebrate their one-year, Miles and Keleigh Teller spent some time oceanside. "Happy 1 yr anniversary to my all-time love @keleighsperry," Miles tweeted. "You and me til the end, baby."

"1 year ago, till the end," Keleigh Teller said in her own Instagram post.

Image via Jason Merritt/Getty Images

December 21, 2020 — Miles Teller Reveals Keleigh Teller Always Has His Back

While speaking with Men's Health at the end of 2020, Miles revealed just how strong his marriage to Keleigh had become (and how they added a lemon tree, hydrangeas, and roses to their backyard!). "She keeps me calm. It's pretty great," he says. "We are really great. Once you get married and you make that ultimate commitment, life is just a lot less stressful. You just know that person is always going to be there."

Image via Christopher Polk/Getty Images for MTV

February 14, 2021 — Keleigh Teller Celebrates Valentine's Day

To celebrate their second Valentine's Day as a married couple, Keleigh wrote a beautiful message to Miles on Instagram. "8 years of being your valentine," she says. "I love you, the one I want to go through time with." I cannot get enough of this couple! Swoon!

Image via Alberto E. Rodriguez/Getty Images

May 25, 2021 — Miles and Keleigh Teller Vacation With Shailene Woodley and Aaron Rodgers

In addition to the critically-acclaimed Top Gun: Maverick and Whiplash, you probably recognize Miles Teller from the Divergent series. Well, apparently he still keeps in touch with his co-stars, and this vacation proves it! Ahead of the summer of 2021, Miles and Keleigh Teller took a trip to Hawaii with Shailene Woodley and her then-boyfriend Aaron Rogers (of Green Pay Packers fame).

Image via Jason Koerner/Getty Images

September 1, 2021 — Miles Teller and Keleigh Teller Celebrate Their 2nd Anniversary As A Married Couple

This social media savvy couple celebrated each other on their second anniversary, and their messages were the sweetest yet! "2 years ago today, I married the woman of my dreams," Miles tweeted. "There isn't a day that goes by where I'm not reminded of how much I truly love and adore you. Thank you for your kindness and unconditional support, Keleigh. I would be lost without you."

"Happy anniversary my booshki," Keleigh wrote on Instagram. "Not sure how to put 8 years into 10 photos but I love you forever more thanks for being a stud of a husband, I adore you."

Image via Dia Dipasupil/Getty Images

November 15, 2021 — Miles and Keleigh Teller Star In Taylor Swift's Music Video

All of Taylor Swift's music videos are amazing in their own right but my personal favorite is "I Bet You Think About Me" from the Red (Taylor's Version) era. The costumes are beautiful, Blake Lively's direction is perfect, and the fact that Miles Teller and Keleigh Teller are in the video makes it even better!

"So grateful to Miles for being the greatest dance partner and friend to me," Taylor wrote on Instagram at the time. "And @keleighteller, who is the coolest living human on planet earth. The bride was willing to risk it all."

Image via Frazer Harrison/Getty Images

May 5, 2022 — Miles Teller's Wife Keleigh Celebrates Top Gun: Maverick

Top Gun was one of the hottest movies of 2022, and to celebrate its release, Keleigh showed up for her husband time and time again! "Loving the Rooster love! Miles says thank you to everyone who has seen the film and he shares in this moment with you," she says in one Instagram post, captioning another, "Just.. memories. so proud of you all. Congrats!!"

Image via Lia Toby/Getty Images for Paramount Pictures

July 20, 2022 — Keleigh Teller Asks Miles Teller To Shave His Mustache

As much as Top Gun fans loved Miles Teller's mustache (and how much it made him look like his onscreen dad Goose, played in the original film by Anthony Edwards), Keleigh Teller wasn't a huge fan. "My wife made me shave it immediately [after filming wrapped]," Miles joked with People during the summer of 2022.

Image via Monica Schipper/Getty Images for Netflix

October 1, 2022 — Miles Teller Hosts Saturday Night Live

On the heels of the Top Gun craze, Miles Teller hosted SNL during the fall, and Keleigh was just as excited as him!! "I adore you, thank you for making this week what it was @rebeccaannes @colinjost @fayedunaway etc. you make dreams come true," Keleigh wrote on Instagram the next day.

"So proud of you ❤️🔥," she wrote in another post.

Image via Phillip Faraone/Getty Images for Paramount Pictures

February 2, 2023 — Miles Teller and Keleigh Sperry Star In A Super Bowl Commercial

There aren't many Super Bowl commercials I can remember from the last few years, but the Bud Light ad with Miles Teller & wife Keleigh is one of my favorites! The ad really highlights how much fun this couple has as they dance around and have fun together. "There's a lot of improv," Miles tells People. "We did go to a rehearsal, just to be professional about it — but in the back of my head I was kind of figuring…I kind of knew the moves I wanted to do."

"It's really been an incredible year for both Keleigh and I, not just professionally but personally," he continues. "When Bud Light came and wanted us to be a part of a Super Bowl commercial, I mean, that's the top of the mountain as far as these things go. We always look forward to watching them."

Image via Keleigh Teller/Instagram

May 27, 2023 — Miles and Keleigh Teller Watch Taylor Swift's Eras Tour

I was over the moon when I realized I was at the same Eras Tour show as Keleigh and Miles Teller! The couple, along with Aaron Rodgers, attended two of Taylor Swift's three concerts at the MetLife arena in East Rutherford, New Jersey. They were a blast! "48 hours in ERAs heaven," Keleigh says on Instagram.

Image via Neilson Barnard/Getty Images

February 20, 2024 — Keleigh Sperry Celebrates Miles Teller's Birthday

I love birthdays just as much as other major holidays, and turns out Keleigh Teller loves them too! (Just, not as much as she loves Miles ;)). "Happy 37th birthday to my Phila-Florida-jersey-boy, you hung the 🌙 ," she says on Instagram. "Keep on flying, I’ll stand by and watch you shine forever."

Image via Miles Teller/X

April 30, 2024 — Miles And Keleigh Teller Dress Up In Honor Of The Fall Guy

After Ryan Gosling dressed up as Beavis during SNL and the premiere of The Fall Guy, Miles Teller and Keleigh Teller put their own spin on the costumes. Miles posted the photos to X with nothing but a rocker hand emoji as the caption.

Who is Miles Teller's wife?

Image via Emma McIntyre/Getty Images

Miles Teller's wife is Keleigh Teller, who is a professional model and has starred in music videos like Opeth’s “The Devil’s Orchard" and Taylor Swift's "I Bet You Think About Me (Taylor's Version)."

How did Keleigh Teller and Miles Teller meet?

Image via Randy Shropshire/Getty Images for CAA

Miles Teller and Keleigh Teller met when they showed up to the same after party in 2013. It really goes to show that you never know where you'll find the love of your life!

Do Miles and Keleigh Teller have kids?

Image via Amy Sussman/Getty Images

No, Miles Teller & wife Keleigh don't have kids — but they do have a French bulldog named Bugsy!

What's your favorite moment from Miles and Keleigh Teller's love story? Check out our Facebook for more news on your favorite celebrity couples!

Lead image via Lia Toby/Getty Images for Paramount Pictures

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7 Temporary Hair Color Trends To Experiment With This Summer

Festival season is here and summer is shortly on its way, so and to me that signals that it's time to get funky with your hairchoices! Whether it be some fun braids ornew cuts, you can try them all! But my personal favorite has to be dying your hair.... temporarily of course! Growing up I've never taken the plunge and fully dyed my hair, but I always loved to play around with temporary dye as a way to feel the fun change...but not dye my hair pink forever on a late night whim (I would not advise anyone to try this — we all saw what happened in that Gilmore Girlsepisode). So if you're getting that drastic decision itch but don't want to fully take the plunge then we'd recommend these fun styles that the experts say you'll love!

How long does temporary hair dye last?

Photo by Araya Doheny/Getty Images for Revolve

Temporary hair dye should only last a week or a couple weeks at max depending on how often you wash your hair. On the Sally Beauty website, it says, "Temporary hair color does not penetrate the cortex or the hair. Instead, it coats the outside of the hair shaft with color that washes out in one or two shampoos." So just a couple of washes and there you have it; your hair is as good as new!

Temporary Hair Color Trends To Try Right Now

Photo by Neilson Barnard/Getty Images for The Recording Academy

Licorice Red

This is one of the most popular styles at the moment with so many celebrities donning this style. One of my favorites has to be Dua Lipa with this shade of bright licorice red that looks fab on her! I would recommend this color if you have darker undertones because it would compliment the red in such a beautiful way. To achieve this stunning look, you can use ArcticFox's Semi-Permanent Hair Dye in the shade Poison! It's super pigmented and incredibly easy to use from the comfort of your very own home. We like the sound of that!

Photo by Jesse Grant/Getty Images for Dove

Blonde Highlights

Temporary hair dye allows you to have so much fun with your hair and venture out into things you've been wanting to try! Blonde highlights are so easy to try and if you've been wanting to take the plunge but were unsure before then temporary hair dye will be your bestie! Give this luxurious light ombre look a try like Ciara's stunning highlights pictured here.

Photo by Neilson Barnard/Getty Images

Light Pink Highlights

This color is so much fun for festival season because you don't have to commit to doing your whole hair, you can simply dye a few sections lightly to give off a highlighted look. Hair expert and colorist, Andrea Cottin from The Hairstyle Review, says, "If you’re looking to change up your hair without commitment, temporary color can be an excellent option. One of my favorite brands is Good Dye Young who carries a product called “I’m Bored” and lasts 2-6 washes. To apply, simply emulsify and apply to freshly washed hair in sections and then blow dry." It't that simple!

Andrea also says, "It comes in lots of colors and my personal favorite is pink as it has been trending in the salon. Another option is by Brite. It’s 100% compostable, and gentle on your hair. It’s applied like a conditioning mask and lasts 5-30 washes. This might be a better choice for those who want a bit more longevity without committing to a permanent color." You heard it here first, folks! Pink is going to be the color of the season!

Photo by Monica Schipper/Getty Images

Root Touch-Up Brown

Did you know that if you're in a pinch and can't make it to the salon for a root touch-up that you can get temporary dye to fix up your roots? You just spray directly onto your roots for a nice touch-up to get a natural look like Lucy Hale above! Hair expert Marcy Cona, Global Creative Director at Clairol says, "Root Touch-Up Spray (Temporary): Recently, TikTok users have discovered that using root touch-up sprays are not only beneficial for gray coverage, but can also be used as a fun and easy way to transform your hair to try out a different shade temporarily. If you’re looking to experiment with a new hair color without the commitment, you can try this hack with Clairol’s Root Touch-Up Color + Volume 2-in-1 Temporary Hair Coloring Spray, available in a range of colors, including black, dark brown, dark to medium blonde, light brown, and medium brown."

Image via Ulta

Rose Gold Hue

This is a new development for me as I'm just finding out that you can dye your hair rose gold! Don't mind me sprinting to Ulta ASAP to grab the Kristen Ess Rose Gold Tinting Spray. This new color is sure to be your next summer and festival staple and I bet all the girlies will be asking you where you got it! Bonus? It washes right out so you don't have to worry about the color lingering post-festival season when you're back at your 9-5.

Photo by Frazer Harrison/Getty Images

Copper Red

We've seen ginger and copper-toned hair take the world by complete storm! I may be biased but as a fellow ginger myself, I think that gingers have the most fun! So try out this style for a fresh new look like Kendall Jenner did above for a few months. Temporary dye is the best way to see what colors best suit your face and complexion!

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10 All-White Party Outfits To Style For Your Next Summer Invite

If there’s one thing about the weather outside warming up, it’s that it has us itching to wear all white and only white. Because of the “no white before Memorial Day or after Labor Day '' rule that was put into place who knows how long ago by we don't-know-who, the color doesn’t get a lot of love during the winter months, but wearing all white is SUCH a vibe. However, thanks to this rule, all-white ensembles are always reminiscent of long summer days that lead into long summer nights.

In fact, wearing all white is such a striking fashion moment that ‘white parties’ have become a popularized summer event thanks to mentions in the media like Gossip Girl’s acclaimed Hamptons white party, or RHOBH’s Kyle Richards’ annual ivory-only summer soiree. Even if you aren’t a part of New York’s elite or a housewife in Beverly Hills, that doesn’t mean that you can’t partake in this seasonal trend, too.

Flowy dresses, linen sets, eyelet details, and delicate cuts all bring so much versatility to the soft colorway that is white. If you’re feeling inspired to host your own white party this summer, or if you already have a few on your calendar to attend, find our top apparel selects that fit the theme below.

Shop White Party Outfits Here!

H&M Linen Blended Pants

These pants are so effortlessly cool, both literally and figuratively. The wide legs, oversized back pockets, and low waist keep them on-trend, while the breathable linen fabric makes them perfect for hotter temps. Not to mention, they’ll pair easily with just about every top that’s already in your closet.

Sabo Skirt Marita Dress

Want to know how to look super chic with minimal effort? This delicate maxi dress is your answer. The dramatic ankle length of this dress makes it an obvious choice for nighttime white parties, but the playful back cut-out and tie maintain the youthful energy that comes out in all of us during the summer.

Current Air Cara Sleeveless Pleated Mini Dress

If you are as obsessed with tenniscore as we are following the premiere of the Challengers movie, then this mini dress is the white party ‘fit for you! The drop waist and subtle ruffled collar detail make it feel like it could be worn court-side if the party you’re attending happens to have a net and a few extra rackets handy; you’ll be sure to channel your inner Zendaya in this piece.

Diarrablu Satu Dress

Caftan dresses are the best for keeping you cool while still making you look majestic af. This one-shoulder shift dress has gorgeous details including monochrome appliques and a scalloped slit that sits beautifully on all body types. Available in a size range of XS to 3XL, it beautifully fuses elegance and comfort for a timeless look that transitions seamlessly from season to season.

Cupshe Ivory Textured Square Neck Lace-Up One-Piece

If your white party doubles as a pool party, then showing up in an ivory one-piece is a must. The full coverage bum will keep you feeling secure, while the lace-up back invites an element of edginess to this modern take on a classic bathing suit.

Showpo Tommy Two Piece Set

If I were to go to a white party this summer (read: someone please invite me to your white party this summer), then I’d wear this matching set. I love that it comes off as fashionable thanks to the on-trend sheer element and flattering fabric composition while feeling as comfortable as pajamas.

Praerie Margaret Dress

This high-low dress is simply stunning. With a square neck, romantic floral design, and puff sleeves, the Margaret dress is playful yet sophisticated and can be dressed down for lunchtime get-togethers, or styled more formally for evening events.

Petite Plume Women's Silk Pajama Set

Once the party is over and you’re ready to slip into something a bit more comfortable, this milky white set made from 100% mulberry silk will make you feel beyond luxe. The quintessential, timeless silhouette is sure to turn heads, so much so that if you throw this set on while your guests are still present, they’ll get the subtle hint that it’s time for them to go home; only after they ask where your set is from.

Abercrombie Curve Love A&F Sloane Tailored Short

Look and feel posh in a pair of tailored shorts if a dress just isn’t your thing. Abercrombie’s pleated highrise shorts bring an element of functionality to white party dressing. These shorts feature front and back pockets for your trinkets, belt loops that provide the opportunity for accessorizing, and a partially elasticated waistband offers extra comfort.

Pistola Grover Short Sleeve Field Suit

This jumpsuit is giving stylish mechanic, and we’re totally here for it. The all-white colorway offers an elevated, yet essential appeal to this all-in-one outfit. To make it feel a bit more feminine, pop the collar, roll up the pant legs, add some kitten heels, and as many accessories as you can handle.

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Header image via Praerie

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How To Train For A 5K, According To A (Very Fast) Professional Distance Runner

A 5K is a 3.12 mile race, and it's one of the most popular distances around the world for hobby joggers and elite athletes alike. Unlike a half marathon or full marathon, the 5K leaves you feeling tired, but able to actually walk afterwards — and with the same sense of accomplishment. Some seasoned runners may look down on the 5K, but I'm here to tell you that it's no small feat. In fact, in my 14 years of competitive running, the 5K was my main focus for 12 years.

If you're looking to run your first 5K and have no background in cardio or endurance sports, a simple google search for “beginner 5k workouts” will lead you to dozens of workout plans. While I have coached true beginners, my coaching specialty is with more intermedia runners, or runners trying to run their fastest 5K. You don't have to be a standout athlete or elite runner to set goals, and there are some simple steps everyone can take to get faster. Heres how to train for a 5K race, the Paxton way.

Photo by RF._.studio/PEXELS

The first step to bettering your 5K is to pick a race and sign up for it — most cities have a few 5K to choose from each weekend, so there should be plenty to choose from. Having a race on the calendar ensures you won’t skip out on your training. I recommend giving yourself 8-10 weeks to properly train.

The best 5K training plans, in my opinion, include 4-5 days of running a week. Every week should include:

One or two speed workouts
A few easy jogs
A long run

You should never run hard or fast two days in a row — easy jogging and rest between speed workouts are both essential for rebuilding muscles damaged with hard workouts. Here's how each of the three main training workouts should go.

Photo by cottonbro studio/PEXELS

Speed Workouts

Every speed workout should begin with a 5-10 minute jogging warm up and a 5-10 minute jog/walk cooldown. This will help ensure you do not pull or strain any muscles.

The actual "speed" part of speed workouts can go one of two ways:

Run 2-3 minutes at a harder 7 out of 10 effort, with a standing or walking rest of 2-3 minutes between each push.
Run 6-8 repeats of a steep hill for 45-60 seconds in length with a walk back down, before repeating again.

Note: These are not sprint workouts, and you should never push yourself so hard that you're lying on the ground gasping for air afterwards.

Easy Jogs

Easy jogs should be kept at a conversational pace, so this would be a good time to grab your girlfriend or hop on the phone if you want some company. The best jogs should be about 2-3 miles in length, or 20-35 minutes in duration.

Photo by Andrea Piacquadio/PEXELS

Long Runs

Long runs are arguably the most important workout of the week, and anyone trying to better their 5K time should make sure to include them in their training plan. Like the name suggests, a long run should be your longest run of the week. Your longest run can be anywhere from three miles at the beginning of the plan to 12 miles if you're an experienced and seasoned vet. I recommend starting with 3 miles at the beginning of your 8-10 week plan and working your way up to 5-8 miles by the end. You should do this by adding one half to a full mile each week. Although it may sound silly to run 8 miles in order to run a 3.1 mile race, this will help build your endurance more than any of your other weekly runs. Having endurance will make the race seem easier, and I can guarantee you'll pass people left and right in your final mile.

Note: You should also have at least 10 days between your longest long run and your 5k race so that you can feel as fresh as possible on race day.

Photo by Blue Bird/PEXELS

The most important thing to remember on race day is to not go out too fast. If you sprint the first mile, the rest of the race will be miserable. Race day adrenaline will make you jittery and willing to sprint at the start, but working on controlling that will ensure a better race experience. Try to make your second and third mile faster than your first and give it all in the last .1 mile. After you’re done, soak in the race day atmosphere and grab a free banana! Don’t forget that the post race pain is temporary and remember not to sign up for another race while on an endorphin high!

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Header image by Ashvin Praveen/Dupe

exercise running advice tips and tricks Fitness