It would be a good idea to drop some weight first before you start running, especially if you have bad knees. Start with a walking program 5-6 days per week for 30- 45 minutes. Try power walking, this can be intense if you put the effort into it. Then when you start dropping weight do intervals of j...

Another great pre-workout meal is quinoa. You can flavor with fruit to make it sweet or cook in chicken broth with garlic, spices, or any other vegetable.