Hydrate With Electrolytes

It's a simple fact: When you run, you sweat. Sweating not only dehydrates you, especially when you run outdoors on a hot day, you also lose electrolytes through your perspiration. Stay hydrated by sipping 5 ounces of fluids every 20 minutes while you run. Sports drinks containing at least 150 mg of potassium and 300 mg of sodium are the best hydration supplements, keeping your electrolyte stores balanced while hydrating your body. Sports drinks also contain a light dose of carbohydrates, which helps improve fluid absorption and also fuels your muscles, thereby enhancing your running performance.

Get a Caffeine Jolt

Caffeine stimulates your nervous system and can increase your endurance in running and similar exercise, a study in the "Journal of Applied Physiology" reports. To get a caffeine lift, look for supplements, such as gels or chews, that contain approximately 4 mg of caffeine for every kilogram of your body weight. When taken during a run, caffeine may also help your body use carbohydrates more efficiently, thus making more energy available for your muscles to burn. Caffeine affects everyone differently, so pay attention to your own body's reaction to determine if this advice works for you.

Pump Up the Protein

On marathons and similar long runs, your body runs out of glycogen to fuel its movements and turns to amino acids. You must consume protein, a rich source of these crucial amino acids, or your body will instead start to burn muscles, something no runner wants. That's why many marathon organizers and other long-distance event organizers provide peanut butter sandwiches or similar foods along the running route. If such protein-rich snacks are not available, supplement your run with protein powder added to your sports drink, or a protein bar or similar product. Aim to consume approximately 15 grams of protein per hour of your run, recommends Bobbi Barbarich, a dietician and contributing editor at "Canadian Running" magazine.

Focus on the Fish

When taken during a run, fish oil's healthy fatty acids help fight inflammation in your muscles and joints while also boosting your energy, writes endurance athlete Mark Becker in a "Sports Nutrition Insider" article from October 2011. It may even help with exercise-induced asthma. As you start your run, take a capsule of fish oil. For the best results, look for a product with a listed DHA and EPA combined level of at least 500 mg, recommends dietician Cassandra Forsythe in a "Runner's World" article from March 2011. DHA and EPA are the two fatty acids in fish oil that have the best benefits for runners.