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These knee-strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh.

Stand a foot away from a wall with your knees hip-width apart and your feet pointing slightly outwards

Slide your back down the wall by slowly bending your knees. Do not let your knees go past your toes. Let the knees point in the same direction as your toes. As you come up, focus on tensing the muscle above your knee and your buttocks

Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards