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Start off with 8hrs of sleep and proper nutrition.
You also need to set a goal. Bulk up or cutting down?
If your bulking stick to compound movements. For your chest i would eliminate fly's. Just stick to flat and incline bench with some weighted dips. Close grip bench is the best excercise for your triceps. Biceps you can do alternating dumbell or barbel curls. Hammer curls are excellent for your forearms. Your best back excercise would be chinups or you can just do pulldowns, also some deadlifts would help. I would also strongly recommend doing some type of squat. Just because you are running doesnt mean you dont have to work out legs.
if your bulking keep the reps low and the weight high. Keep the intesity up and try and keep the workout to the 45mins period. If you want to run on lifting days then give yourself 8hrs between the two.
if your trying to lose weight or cut then you can increase the reps and lower the weight some. your goal here is maintain muscle mass and lose fat.
You may also want to look into HIIT training.
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