strength training for the injured

Since getting injured with the dreaded runner's knee, I've had plenty of time to work on my strength. After doing a lot of research, it appears that the blame for such a nasty condition can be places on over-training, increasing mileage too quickly, and weak hammies/glutes/hips.

Since hindsight is 20/20 and I can't do much about the first two, I've decided to take the third point and run (figuratively) with it. Here's what my muscles have been up to, which is no way, shape or form "boot camp," but these exercises definitely kicks my booty so it has to be doing some good.

1. As mentioned before, I downloaded an app called SworkIt, which is the neatest. I try to complete at least 10 minutes of a workout before and again after work. It can also be a good warm-up for any other kind of cardio or exercise because it seems to gradually get my heart rate up.

2. The Fitnessista's tabata workouts.These suckers are gut-busting, muscle-soring monsters that get your heart rate and sweat glands going in a matter of 4 minutes. I love doing one before work because it totally energizes me and gets me pumped for the day. Even on Mondays, whaaaa?

3. I've also tried to be a good little runner and complete sciatic nerve stretches, such as these. Stretches could not get any more boring, but I know it can do some good for this cranky body.

4. Walking! Which can be really depressing when you're used to cranking up the pace and zipping around town doing 7 mph instead of 2, but it's been surprisingly nice to just slow down and take note of the world. Also, this weather with this view isn't too shabby:

Do you have any good exercise app recommendations?