Hmmm, good question. Well I would advise you to eat a fruit and a complex carb about 45 minutes before jogging/running; and a fruit, a lot of water(moderate), and some protein after jogging/running. Now as for time and distance. I think that's relative. I would say jog at least 30 minutes or run about 20 minutes. Running a mile or two has always been my reccomendation. It's really about effort. If you have any more questions, just let us know. Good luck!