Just you, the road, and your own pace.
Don't overstride. Keep your feet landing under you with quick, light steps.
Running is the simplest conditioning tool there is, raising your heart rate and building aerobic capacity with nothing but your bodyweight and the road. Every stride is a small single-leg impact, so it also trains the rhythm and springiness that carry over to sport. It earns its place as the baseline cardio you can do anywhere, any time, with zero setup.
Two or three easy runs a week is plenty for most lifters. Keep the majority at a conversational pace and your legs will adapt without stealing from your training.
Not at moderate volumes. A few easy runs a week can actually improve recovery and work capacity, problems only show up with high mileage and low calories.
Tall and relaxed, eyes ahead, shoulders loose, feet landing under your hips with a quick cadence. If you hear loud slapping footsteps, shorten your stride.
