Take nutritious home cooked food
Drink plenty of liquids
take whey protein
after your running sessions along with banana
Take a fruit half an hour before your session
Do strength training exercises in a gym twice a week with 48 hrs gap in between.
you should read a book for further details
Don't loose out work out by Rujuta Diwekar.
It's a good book written in detail about exercises etc with detailed explaination about what to eat n when
Hope this helps
All the best.