Although stretching before exercise decreases performance and their is no evidence it decreases injury I've found that it immediately makes my knees feel better.

Strayed away from longer distance running and found myself lacking energy. So back to longer runs. Say a 2.5 mile continous to start, then followed by short rest and going as far as relatively comfortable at half a mph faster. When I can manage 2 miles at faster speed, repeat cycle. Probably not really the best cycle.

Slowly, carefully working into strength shoes. Up to 0.7 miles at 5.7mph. No soreness at all. Will try a mile at 6mph on Thursday.

I can flip the exercise bike upside down and use it as an ergometer. Doing so for 20 minutes about 3 times a week.

Riding the exercise bike just for 10 minutes about 3 times a week. Emphasizing speed as opposed to a high level of resistance in trying to get better crossover to jogging.

Quit drinking coffee. Partially thanks to a somewhat biased book. Coffee Blues. Still eating chocolate though and don't plan on stopping.

Also trying to avoid wheat, because I think it constipates me. Instead eating potatoes as my main starch. I guess oatmeal and corn otherwise.