Alright, I'm joining this thread. I've just moved back to the States after a couple years living abroad without a gym membership. Everything I had when I left is gone now; I'm an avid runner, but haven't lifted a weight in two years. So, I'll be starting from scratch and starting to get it back. Does anyone have any advice for someone whose primary focus is their running (I like to aim for 35-50 miles a week, health/schedule permitting), but would like to work on their full-body fitness? I don't want to gain a million pounds because every pound gained is another pound I need to carry around with me when I run, but I would like to rebuild some of the 15lbs. of muscle I lost when I moved abroad.
I have a gym membership, but I've never been an expert when it comes to crafting routines. I try to stick to muscle groups (back/biceps, chest/triceps, etc., etc), but I don't plan workouts or keep a journal. I'm also not scientific about my diet. I strive to eat well, and I'll generally make a protein shake after a workout, but I don't count grams and calories. I'm looking to get back into the swing of things as quickly as possible and make some quick strides to get me in a better position to improve. Generally, I watch other people at the gym and ape what they're doing, but I find free weights daunting, so I'm generally quite conservative with them. I'll bench press and use dumbbells, but things like squatting and deadlifts scare the bejeezus out of me.
General tips or suggestions?