Preparing

[kif]

Hi there,

I want to prepare well for this year's Cross Country next week since last year was a disaster. And yes, I am a natural non-runner. I like to go for jogs before sunset or early morning but I never seem to be in the right condition every time I go.
In early morning, I get light headed and dehydrated if I don't drink/eat which sounds reasonable but when I do drink/eat, I throw up during jog even when I've waited 20 minutes or so.
In the evening, I get tired after about 2 minutes no matter if I jog or sprint (I've alternated to test body).. I thought that I'm probably just worn out from the day of school.

So what's a suitable time I can go for jogs without getting dizzy, tired quickly or neeeding to vomit? And what's a normal breathing rate when you begin jogging? Because I always also seem to run short of breath and I use heaps of energy trying to catch a breath as well.
What can I do?