1 You don;t need sports drinks and isotonic drinks, just use water.
2 Drink when thirsty, but don't overload on liquid.
3 Eat fruit for energy.
4 You don't need extra sugar, you are not climbing Mount Everest!
5 Keep warm. Get breathable clothing if you are getting serious, it pays off as you avoid the chill from sweat.
6 You don't need expensive runners. Find a pair that's comfortable and not too tight.
7 Target five miles per hour, its totally do-able.
8 Put Vaseline on your heels and toes and rub it in well.
9 Use non-friction socks, they prevent blisters.
10 If hill walking, ask permission if you are going over someone's land.