I personally lift after my workouts, only 2 and sometimes 3 times a week. I target all of the muscles surrounding my shoulders, leg lifts obviously, and then Olympic lifts as well for explosiveness. I’d wait until you’ve been lifting for a couple months before you start on the Olympic lifts though. I do more fast twitch on lower body, so 6-10 reps per set, and then focus more on muscular endurance for upper body, so anywhere from 12-20 reps per set.
With this schedule you will SUFFER the day after your workouts, especially when you first start doing it, but it’ll yield results. Just be ready to go really slow the day or two after a workout/lift day.
With the shin splints: you are FAR away from being at a weight that could cause shin splints. Like I said, I’m about 170 lbs rn, similar height, running 70-80 mpw, and haven’t had them in over a year. You are more likely getting them from malnutrition or increase in training load.