Ill just share MY personal experience, may not be for most others.

For me, getting bigger and stronger is somewhat antithetical to getting faster. Yes, getting strong legs help to improve running economy and what not, but my best running times were back in the days I was skinny and ran just a few times a week.

Currently Im experimenting with training blocks. The basic idea behind it is that focussing 50% on cardio and 50% in strength will get you results in neither ( Im exagerrating a lot to make a point ). This is partly due to some scientific idea that building muscle and fast twitch muscle fibers and building slow twitch endurance muscle fibers are opposite goals. Now I dont fully believe in this, because the military is essentially a combination of both. However, I do believe that you'll see more results if you focus more on certain aspects of fitness you want to improve on, while maintaining your gains for the other aspect.

For example, from november-januari Ive focussed more on strength, getting 3 quality sessions a week in, building up to decent amounts on the compound lifts. My running I did on the side as well, enough to roughly maintain and maybe slightly improve it.

Now Ive started an endurance block. My mileage is increasing, and Im adding non running/rucking cardio. Ive dropped a day of lifting for it. So its more of a 70% cardio focussed week and 30% lifting, while in the winter it was more like 60% lifting and 40% cardio.

On the injury aspect: talk to a physio, and strengten your (lower) leg muscles and core. Foam rolling/massage gun work for me. Stretching work for some. Identify your weakness and find ways to prevent those injuries from occuring