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I eat 30 minutes before my run... Actually it's 30 minutes before I stretch for my run. I usually have a carb source, a protein source cooked with coconut oil, and a banana. The banana helps tremendously with shin pains. And of course, I drink water. I haven't read anything on what not to eat, I'm sure empty carbs or "bad fats" would be on that list due to the lack of nutritional value. But you need carbs for long term energy (whole wheat bread, oatmeal, quinoa) and protein to build/repair muscle. You need fat for short term fuel and that energy for your workout (hence the coconut oil, but yogurt works or olive oil). It's worked great for me thus far - I can advance week to week, I don't run out of steam, I don't cramp up. I recover with a whey protein shake after my cool down.