Duration: 15 minutes
Strength training is the most reliable way to reduce overuse running injuries, and the knee is where runners feel it most: runner's knee and patellar tendon pain.
This routine loads the quadriceps and the patellar tendon through the ranges running demands, mixing controlled reps, a slow eccentric and an isometric hold. Isometrics (the wall sit here) have good evidence for calming a grumbling tendon.
Do it twice a week alongside your running, as a supplement to sensible mileage, not a replacement for it. Start with the easier variant of each exercise and let Calistree progress you; switch to a harder variant when one starts to feel too easy.