Eat before running
4. Always eat before running, have a good high-protein breakfast and light lunch. Running on empty stomach for at least two to three hours after your last meal. Save those carbs after you run to replenish the muscle sugar.
Drink lost of fluids
5. Always drink lost of fluids, sugar-free drinks is good to take 15 minutes before running, after that take a 12-16oz. of juices such as tea with honey or sugar, defizzed coke or others. In winter, this is great for your body.