- Age n/a
- Injury Status Cured
All there's no magic "cure" for injury prone knees. There are a host of things you can do to make life easier.
Wear the correct shoes, you already have orthotics which is a great start.
Have your gait analyzed, again you know you pronate so you can make a conscious effort to adjust your run and gear.
Don't just run. You could have some sort of strength/flexibility imbalance in your feet, ankles, calves, thighs, back etc. Swim, stretch, cycle, do some yoga, pilates. Becoming a good all round athlete promotes healthier running.
Don't run hurt. If your knees are crying in agony, don't "man up" and smash them into the concrete. Running is about making small incremental improvements, no one gets to long mileage without building up properly (or if they do, it's a recipe for injury).
Establish a recovery routine. Ice, compression, elevation, ibuprofen. Even if you're not injured, these can help with post-run fatigue/aches and mean you can do more with quicker recovery between runs.
Run short, run fast. Not everyone is made to plod 23 miles. Try short speed work, intervals, aim for 20 min 5ks, 6 min miles, there are plenty of challenging short distance goals which will challenge your running. What separates beginners to advanced runners is not their mileage but their abilities at the preferred distance. I have no knee pain since.