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First, I would say to totally forget about using any concept of "the running lane" when making a call on a runner already on base. The running lane concept applies only to a batter-runner on the initial play at first base.
For a runner to be guilty of interference with a thrown ball, the runner must "actively hinder" the ball. Yes, the word "intentionally" was removed from this rule a few years ago. But that was really just an editorial change to placate those that argued it is impossible for an umpire to truly know a player's "intent". For all practical purposes, we judge and rule on this play just as we always did.
Runners have a right to run the bases. And where else would you expect a runner to be when returning to a base than straight directly into it? If that's all he was doing, then it's not interference if the throw happens to hit him.
As for the second part...what you seem to be describing is the old rule from years ago that allowed a fielder to impede a runner if the fielder was in position and about to receive a throw. It hasn't been that way for awhile. Whether or not the fielder "hinders" (ie: obstructs) a runner depends on whether the fielder does or does not possess the ball. There is no longer any allowance made for a fielder "about to receive" a throw. The fielder either has the ball or doesn't have the ball.
Even if in position to catch the throw, it's entirely possible that the fielder could hinder the returning runner- if the hinderance occurs before the fielder possesses the ball.
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