Drinking a substantial amount of water before your run directly impacts your performance. If you've ever experienced cramps when running, it's likely due to dehydration. "The most common mistake is when runners chug a glass of water before going out for a run and thinking that is hydrating," Bethann Wittig, certified running coach for distance running organization Road Runners of America and the Fitness and Personal Training Coordinator at Rutgers University, tells TZR. "Runners should be hydrating at all times of the day, aiming to drink about 90 oz. of water daily in addition to their post-run water consumption."

She says an easy way to tell if you're dehydrated is by weighing yourself before and after a run. "If you're losing more than two pounds within an hour of exercising then you may need to increase your water intake. Try adding some electrolytes to your water. Brands that don't include high-fructose sugar are best."

And how long you should eat prior to your workout varies per person. But if you're unsure how your digestive system will react, there's a safe protocol to follow. "A good guideline to live by until you understand what your body wants and needs is to finish a larger meal at least one and a half to two hours before setting out for a run, and a smaller snack at least 30 minutes prior to a run," Karli Alvino, RRCA, VDOT02, and certified Run Coach at Mile High Run Club in New York City, tells TZR. "While these guidelines can change given your climate and training season goals, they should give you a solid place to start." But what happens if you do eat right before your run? "If you do wind up eating too close to your run time, you run the risk of excessive cramping, digestive troubles, headaches, and just a general sluggish feeling."

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