dave , your weight training and running should be on alternate days , never on same day, no wonder you get hurt,
you can get energy gels that are EZ to eat and digest wile on a run or a bike ride.
i ride a bicycle because my old knees won't take the pounding of running, ( bicycle is very EZ on knees if you use the right gearing)
also , don't forget to warmup and stretch before you run
