I must admit that up until now, I have rushed my stretches. I have spent minimal time on this important preparation and conclusion to a run because I am impatient (It's a character flaw). Unfortunately with me, most lessons need to be learnt the hard way, but I vow to now respect the stretches and dedicate more time to them!
Runner's Knee is caused by a tight ITB (iliotibial band). This is what I seem to have. Mid-week, I went out for a run (my knee seemed fine) but the knee pain started at 3 miles into a 5 mile run. The pain, coupled with a bitterly cold, gusting wind made it my most miserable run to date. I walked large parts, as I was barely moving forward when running and had really had enough. As a result, I now HATE the wind! I will happily run in snow and rain, but the wind does me in.
I consulted the folks at www.fetcheveryone.com and a kind member suggested a page with iliotibial stretch exercises I should try. My brother, who runs a Crossfit gym (check out his gym) in the USA, suggested that ITB, along with other problems, can be traced up or down stream (so it could be stemming from hips or ankles)
With all of my new gained knowledge, I did some of the ITB stretches and hip mobility stuff before my run today. My expectations were very low. I was only going to do 3 miles, but once I got going and realised that everything felt right, I kept going and had a great 7 mile run. My knee hurt at the end, but I did more ITB stretches when I got in and seem to be OK.
Apparently, ITB is a common problem in runners. Hopefully, now that I am aware of it, I can keep it in check. (A foam roller has been ordered!) ....so I'm now only slightly behind with my training for the North Lincolnshire Half Marathon but at least I'm running!