That depends entirely on how much you value efficiency over just general enjoyment of the game.
The short answer is that literally everything you do aside from leveling food and completing daily/weekly/monthly quests, right now, is simply a waste of energy. However, given you're new, I expect you also just want to play the game, and not just do things with absolute perfection.
So, what you really want to do is, as much as possible, avoid wasting *valuable* resources. Energy is cheap, and if you decide you feel like randomly running some dungeon just to see how it goes, or experiment with different teams, go ahead.
On the opposite end of the spectrum, shards and tomes are *not* cheap. You should ideally not use a single ancient/void/sacred/primal shard, period. You should save those for when you are ready to do fusions. Similarly, you should *definitely* not use legendary on champs unless you are *sure* they will be useful for you - and Ruel does not fit that boat. You should also not use tomes on anyone of a lower rarity than the tome - EG don't use a mythical tome on a legendary champ. You can, however, feel free to use your mythical tomes on Laz, as he's a very good champ.
The other big mistake people make is wasting resources on champs in general. This goes for leveling them in the training pit, as well as just generally doing things like ascending random champs. Try to resist that temptation. There's a *very* long list of useless champs in this game, and Faction Wars is a great way to fall into that trap. If you must use them, then try not to level them beyond 5*.