Place simple strength sessions where they support your running rather than quietly turning every day into a hard day.
Strength is part of total load
Squats, hinges, calf raises, step-ups, pushes and pulls can build general capacity, but a new strength session also creates fatigue. Start with movements you can control and leave room to learn.
Technique and consistency matter more than exhausting yourself.
Protect recovery between demanding days
Avoid adding a large strength session before an important long or fast run. Many runners find it easier to group demanding work and preserve genuinely easy days, but the best arrangement depends on schedule and experience.
Progress repetitions, resistance or complexity gradually rather than all at once.
Respect symptoms
Normal effort is different from sharp or escalating pain. Stop and seek qualified advice for severe pain, swelling, inability to bear weight, or symptoms that persist or worsen.