A couple things...
I'm not 200lbs....
I still run some...
A runner won't gain weight by weight lifting. You run too much and don't have the genetics.
You wanna do 20 rep deadlifts? Have fun not walking for a week.
Get ur last run in for the day, go eat, lift later in the evening. Go eat again.
I used to be "runner thin". When I started lifting weights I didn't "crush my vertibrae". You still have meat back there, use it. Push elbows back, voila! You have created a shelf.
Front squats are fine, but really not anymore "dangerous" that back squats. Plus you gotta have some decent wrist mobility to front squat and it not suck. Plus you can transition into that cool boy back squat-knee lift-bosu ball nonsense Rupp was doing. Man, you want "functional" squats? Do 1/4 squat speed reps onto a box, do plyos, do a squat press, a lunge press, just don't do unbalanced training on an upturned bosu ball that has no proven benifit other than making some half baked trainer richer
Alan