Yep! I was on the varsity track and field team and cross country team at my NCAA division 1 college.
There are a few things you should try:
1). Strengthan your quads and hamstrings. Most knee injuries are the result of your quads and hamstrings not being strong enough. Weight lifting is a great way to do this.
2). Mix in cross training. Don’t run 5 days a week. Every other day cross train instead of run. This could be swimming, biking, or going on the elliptical, but do something that gives your knees a chance to rest since most cross training like I mentioned above is low impact.
3). Get a foam roller. Go to a chiropractor or sports massuse and get a foam roller to help you massage your IT band before and after you run.
4). Ice your knees after you run.
5). Have you ever thought of orthotics? You don’t even need custom ones, but if you have flat feet or underpronate, this is another huge reason for knee problems. When your foot isn’t hitting the ground right, your whole legs will become much more sore and the impact will be much worse. Here is an example of a great one (I actually use this and moved to this from custom orthotics) – you put them in a low setting in the oven to heat them up and then they mold to your feet.
6). When in doubt, take time off from running and solely workout with cross training because if you have injured yourself, continuing to run on it will just make it worse.
7). Don’t do your runs on concrete or cement, these are the hardest surfaces on your joints and muscles! Try to mix in runs on dirt or even grass, which will still let you get in your workout, but will be easier on your knees.
I’m training for the LA Marathon now, am also in the middle of filming an episode of Wipeout where I am the top girl in the semi-finals, still hold records from my high school years over a decade ago, and was ranked in the top 3 in my events in the Big East Conference for my NCAA Division I college, so I know what I am talking about.