Yes, sugar, but you need simple sugars so they can be quickly converted to glycogen, which is the form your muscles can use.
If you're trying to lose weight, then skip the Gatoraide, but you MUST HAVE electrolytes. Without them, your muscles will start to shut down. So use Pedialite or something like that. Actually I think Gatoraide makes a sugar free version now.
Any complex carbohydrate will be fine. Veggies, whole wheat pasta (as shortnsweet said), breads...really lots of foods are good. Just stay away from simple sugars (soda, candies) , white breads, starches; stuff that will raise your blood sugar too fast and make you crash.
Alright so this is the stuff I've been eating a lot of, a couple months ago I decided to completely stop drinking sodas and I haven't since then so that's good, I guess. But here's my list of foods that I eat typically:
Good advise already, but you can certainly mix running with walking. If your stamina only allows you to run for a few minutes right now (except those 25 minute run days), walk for a bit and then keep running. Ex training schedule (per week, a few times a week):
5 min running; 5 min walking; 5 min run; 5 walk; 5 run;
8 min run; 4 min walk; 8 min run; 4 walk; 8 min run;
10 min run; 3 min walk; 8 min run; 3 min walk; 10 min run
Just as a guide. After a few weeks you should be able to do a straight run for 20 minutes at a slow steady pace. Increase the time as you feel comfortable. If you're having a "25 minute run" day, just run faster during your running session. The idea is to build speed and consistency.
It may seem like a step back at first, but this method works for all distances of running. I'm doing 5 and 10k runs right now. But if I'm in a rut and want to improve my time I actually have to train at 400 meter and 1 mile distances at a faster and more steady pace than at my longer distances.
ENFP Male: E-74% N-95% F-58% P-84% 3w2
"I feel there are two people inside me - me and my intuition. If I go against her, she'll screw me every time, and if I follow her, we get along quite nicely." -Kim Basinger