important is what to eat and drink before running. I suggest eating caesar salad, an apple and drink about 0.5 l of water. Then don't eat and drink for at least 40 minutes and then go run. The ceasar salad will give some energy and as the apple will amplify it because it has natural sugar and basically increases your hyperactivity. And the water is just for not dehydrating. You can maybe drink another glass of water right before running if you get thirsty in those 40 minutes. After the run drink some vitamin water that helps you rehydrate better or just a yoghurt, whatever. And after running don't sit. Walk around until you are not tired. Hope it helps.