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Probably not as much as you think. Beyond eating enough to satisfy the extra calorie expenditure associated with running, your current diet is most likely just fine as is. While there is a little extra emphasis on carbohydrates (it depends a lot on the amount of mileage you run), there's not much to it. You don't need any…
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Eating clean will definitely help but it's more a matter of your body fat percentage. It needs to be reduced.
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Here you go: http://www.ncbi.nlm.nih.gov/pubmed/17101527 EPOC is very real of course. It has a direct relationship with the Intensity of exercise. HIIT/Intervals/whatever will indeed have a higher EPOC or "afterburn" than steady state cardio. However the significance of EPOC, regardless of the activity, compared to the…
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Scott is right. You'll also burn more fat during #1. This is due to the exponential relationship with the amount of "carbs" that are burned as a function of exercise intensity. #2 has you running faster for parts of the run and thus you'll burn a higher percentage of carbs and a lower percentage of fat during the run. This…
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Your numbers look about right to me. The amount of calories you burn for a given distance should all be roughly the same. The rate at which you burn them changes (alongside the pace of the run).
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293.1 for May.
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Slow down and run more.
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If this is indeed true, your wife would be better served by doing nothing more than increasing her mileage. There is NO need for any speedwork right now. Nothing more than the random fartlek run throughout the week or some MP miles on occasion. Like others have mentioned, the more miles the better. She already has the…
