You *don't* want Carlos to freak out, so not going running is what you want anyway.
Going to Q&A whenever as fine as long as you take Jake.
If Carlos freaks out, it puts you on the path where he'll ask you out, which will prevent you from being able to achieve Adam's route (even if you turn Carlos down).
So you need to get close to Carlos (so he'll come out to you), but don't let him freak out about liking you (which would cause him to ask you out). He'll then come out to you, instead.