Met with the trainer today at gym. He recommended some exercises mainly including IT bands and hip movement. He thinks that my hip mobility is limited and there is not much strength in my quads so the knee is taking up all the beating. He suggested Foam roll every day if possible along with other stretches.
Got my ipad arm band today from Amazon. I was all so happy to use them for running but looks like will have to put a hold to it at least till summers.
Also, got the book on running 5K/10K by Jeff Galloway. Would be reading it for sure. The best part is that its not that long and looks like an interesting read.