The impact of running is hard on the body, especially for those starting out. I agree with the recommendation to keep running to just 3 days per week until you have 6 months of running under your belt. Keeping running to 3 days allows your leg muscles and tendons to rest and get stronger, ultimately helping your longer term performance and reducing your risk of injury.
It is fine to do low impact cardio on running rest days.
Building long term healthy habits is essential to losing weight and keeping it off. And I think it is hard to build long term healthy eating habits if you are constantly adjusting what you eat depending on how much exercise you do on a particular day. In coming up with an intake recommendation, Spark averages your activity levels over the week. The body has enough reserves to comfortable handle the dips and peaks of a typical exercise program.
While it is true that for major exercise sessions (eg. half marathon training, people who jump on a bike and ride 40+ miles on a weekend, etc) where you may burn 1000+ calories in a single session, you may want to adjust your eating, it isn't necessary or even beneficial for something like running 5K.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0