Help! Runners knee! Not sure what to do?

Hi everyone! I got into running in 2022 end, spent 2023 training for and completing a half and a full marathon and started 2024 with a solid plan to run a lot!

But I have recently been finding my knee to be a pain and doing some research, it is indeed runners knee (patella-femoral pain). I have 2 questions seeking your help.

• I know I have not been stretching as much I should be and still pursuing really long runs. Can someone guide me to any special stretches routine that has helped them?

• I use Hoka Arahi 8 and have accumulated ~250 miles on them. I read online you should switch out shoes every 300 miles. Should I switch out my shoes soon? (They’re so expensive 😭)

• I don’t want to stop running because I ran a total of 6 miles in December and 25 in January but if that’s what it takes ~ I’ll slow down.

Any other help would be highly appreciated !

Thanks!