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It's not ideal but you could switch to bulgarian split Squats and high volume goblet squats if a proper rack isn't available. Barbell squats are great, but there are good other options.
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Depends on what your level of fitness is. If you're coming from totally sedentary literally anything will work.
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There are a lot of good upper body exercises, but it's a struggle to find enough resistance using suspension training for the lower body. Also don't worry about "bulking up". There is literally nothing you could do to bulk up while you're eating to lose weight. Literally nothing.
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You need to decide what your main goal is; Lose fat and retain muscle or be a better runner. They overlap to some degree, but they differ considerably. You can include running in your weight loss strategy, but that kind of training and routine will look different than a pure running performance program.
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Heart rate zone training is really more for runners trying to refine their training by targetting specific adaptations. Just run consistently at a pace you don't find awful. You don't need to overthink this when you're so detrained. Consistency and gradual increases in volume are all you need to think about.
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Perhaps learning proper abdominal bracing could help you. Something as easy as high planks for time would be a good starting point. If you trains the muscles that oppose lower back arching you'll be able to better stabilize your spine and stay out the the range of motion that causes pain.
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Find 4 compound moves that balance the major joint actions of the body that you can handle with your current levels of coordination and strength. Lower Body Knee Dominant: squat variations, lunge variations Lower Body Hip Dominant: deadlift variations, pull throughs Push: push ups, bench press, overhead press etc Pull:…
