I do most of these to help with injury prevention, particularly for common knee injuries and shin splints. I do gym sessions about twice a week, and the warmup before most runs.
Based on some rough DIY research + a couple months of physiotherapy. Physiotherapy was for a tendon issue. I think these will help with the two most common knee issues agravated running; tendinopathy from overuse/tendon weakness and IT band syndrome from weakness/imbalance Part of why tendinopathy is common is because tendons take longer to strengthen, so progressive overloading is the answer, per PT My DIY researched answer for IT band syndrome is mostly glute strengthening For both, my DIY research suggests isometric single leg exercises are better Stretches that I try to work in target the hips and backline of legs Warmup before runs
Lateral, backwards, and forewards leg raises with a resistance band Knee raises with resistance band Recovery after runs
Foam roll glutes in figure four Sit in hot tub with jet on hip joint for 30 minutes Exercises
Most of these can be weighted for progressive loading
Barbell squats works out lots of leg muscles Raising the heels for these squats help target the knee tendons better Single leg deadlifts or suitcase deadlifts Tibialis raises/curls and twists static lunge soleus raises/wall sit soleus raises box drop jumps/single leg pogos Partial/tented dragon squats for glutes Mat glute exercises: donkey kicks, fire hydrants, rainbows, hip thrusts Resistance band lateral walks Stretches
Hamstring stretch with strap Windshield wipers with knees on back and on stomach