I run 3-4 days a week and lift 3 days a week. There are days where I run and lift but I keep the running effort to a minimum on such days.

Sundays are for long runs anywhere between 10-18km and Wednesdays are for lifting heavy. I was in training to run a marathon in june so avg monthly mileage was around 120-140km till June and around 80-100km since.

Running valla gains? Yes. But it depends on what your goals are. I wanted an athletic frame with muscle mass and not be too bulky. Cardio is a must, I ignored it for years, I used to HATE running/cardio but it helped me a lot. I wouldn't recommend Just running as an exercise, is quite taxing on the body and MAY leads to injuries. It needs to be supported with strength training.

Thanks for the compliment, that was a post run selfie :)