In reply to glenn0010:
Going slow! Seriously. I'm doing weights and all that, but I think the biggest difference which has allowed me to increase my mileage without getting injured is doing most of my running pretty slowly. I used to run either fast (for me) or quite fast. Now I do almost all of my running slow. I am hoping to build up the faster stuff very gradually. Weights wise I have gone down the line of glute strengthening (clams, bridges, side leg raise), deadlifts, heel drops, squats + general conditioing. I think resistance bands are quite good for making you do some of the above exercises properly.
Fingers crossed my body is still functioning at about 30 miles per week and around 4000 feet of climbing. Pathetic I know, but from a man who was constantly getting injured before getting any consistent mileage built up, this feels like an achievement!