10 running rules you should be following

Eat right! Drink right!

If you are going for distance, make sure you have properly prepared. More miles will feel unachievable if you don’t fuel your body.

You should try to eat something before a run, especially if you are planning to run for more than an hour. You should leave between one and two hours after eating a meal, before going running. Fasting before a run can mean blood sugar and energy levels are low and therefore can cause you to feel tired and lack energy. Before a run, you should eat simple foods that are easy to digest and are familiar to your diet. Avoid fatty foods and drinking too much caffeine.

For runs that will be an hour or more, you should think about refuelling during the run with either a snack or drink high in glucose and electrolytes. Digesting such things can be difficult while running as blood flow is being directed to working muscles opposed to the digestive system. However, this can be the difference between you covering the distance and giving up. Plus eating on the move will be good practice for if you decide to get into more serious running. 

After a run you need to replenish the carbohydrates you used while running. So eating a high-carb meal is most beneficial at this point. Also eating a meal high in protein will help to build and strengthen you post-workout. And hydrate, hydrate, hydrate – replenish the water you lost sweating.