I also used to have a lot of problems with my knees when I ran. The tops of them would get so tight and I would feel like my knee cap was going to pop out of place. Getting a new pair of shoes really helped, but the best thing for me was just slowly building up the strength without straining anything. It's frustrating when you feel like you can keep going, but I guess it takes your knees a little longer to catch up with the rest of your muscles. After a couple of weeks, the pain had stopped. I have to ease into it again every time I stop for an extended period of time. Just thought I share a little about my personal experience. Hope it helps.
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