Duration: 18 minutes
Strength training is the most reliable way to reduce overuse running injuries, and the hips are the highest-leverage place to start: weak hip and glute control is behind IT band syndrome and a large share of runner's knee.
This routine trains single-leg hip stability, the glutes, and the adductors and groin (the Copenhagen plank is one of the best-evidenced groin-injury preventers), so your pelvis stays level and your knee tracks well every stride.
Do it twice a week alongside your running. Start with the assisted variants and let Calistree progress you toward the full versions.