If time is too late, it is best to take time to eat some digestible biscuits and bread with milk one hour before going to exercise. If it really doesn't work, you can buy a bottle of nutrition express in advance and drink it 20 minutes before exercise. Remember to drink water during exercise to ensure the water your body needs.

Drink a nutrition express half an hour before running, or have a steamed stuffed bun. I hope you pay attention to your diet, otherwise the effect will be greatly reduced.