how exactly should i set up my runes ( i dont use hourglas)

i found some suggestions ( i think from a team dignitas website ) where you automatically get the item that builds into hourglas later on , but i dont use that , theres just so many things you can select with the runes , i really dont know what to pick , for example champs like soraka or nami , is there a rune that makes healing stronger , or makes their slowing abilities ( Q and attacks powered with nami's E stronger , similar to some items ? also , i dont play ranked , i dont need the most competetive runes ,they should just work for normal blind /draft pick or aram

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