For those knees, I think it's the quads that need strengthening, check out all the suggestions on this site and NHS Choices, there's loads of info around. And well done for the 30 mins.
thanks! I avoid hills as much as possible I have to go up a hill to get to my mainly flat route but I, er, have to come back down again to get home. I've been doing some thigh stretches and have just googled a few more. I think I may have to bite the bullet and splash out for some new runners as I'm currently sporting a pair of child cast-offs...
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