Well I cant say much about the complements cause I dont really use them, I run around 10 km a day (I think thats 6 miles, correct me if Im wrong), what I usually do, is:
not eating anything the 2 hours previous to go running (of course, I eat before that, around 3-4 hours before).
drink abundant water til the half an hour previous to run
make a good "stretching session"
and ALWAYS, ALWAYS breathe with my nose, exhale with my mouth
the last one is a must, it can drastically improve/screw your running sessions. I dont really know why, a gym teacher I had at highschool told me it was because if you breathe with your nose then the air gets filtered and doesnt go as cold as it is to your lungs or something like that, I dont know if its true but I just do it and it works fine for me. I am no expert in running, I just enjoy doing it and do it quite a lot, and thats what I do, might be personal though, works for me.
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