Preventing injuries from running

Question
Hi Nick. Thank you for volunteering to answer our questions on this site. I used to be 87 Kgs and I lost 7 kgs within 45 days. My goal is to lose all the visible body fat and reach 72 kgs. I am 5'9". I only lost weight by eating less and running almost every day. My endurance has increased. Initially, I got leg injuries by running on concrete. So I switched to a treadmill in a gym and the pain went away. As my endurance increased, I decided to run everyday. So my work out is something like this. I only run for a total of thirty minutes for each day. I take one or two breaks of 5 minutes while trying to complete the half hour run. I think the treadmill shows a speed of 10 km/hr for most of the time. Not sure if that is in miles or km. But its definitely not slow jogging. Then I increase the speed for the last 5  minutes of the half hour run to 15 km/hr or miles/hr. at this speed I have to sprint. and this is not slow sprinting. it keeps my heartbeat very fast. So, am I running or jogging too much? Because I feel pain in both of my knees when I run these days. its a minor pain but I feel it whenever I run. if i take a few days off, then the pain goes away. and it does not return back unless i do intense running of half hour again.

If I am overdoing the running exercise, please tell me how many days should I run per week and for how long (in terms of minutes or distance) and at what speed?

I just want to be able to run every day. I also don't want to overdo it and get injuries. So I don't know what should be my limit. Please help.

if the safe limit for me is something like 10 minutes everyday at a speed of 10 miles per hour. I don't mind. then i'll mix other fat burning exercises with running, so that I can prevent injuries. I just want to know the min and max limit for an average person to run everyday or every alternate day.

thank you very much in advance.

Answer
Wise,  Thank you for being so appreciative.  I don't want to cut down your running. I don't think that will be necessary.  You should be able to run that much pain free.  Watch the exercise videos on my youtube channel.  http://www.youtube.com/user/RaineyNick?feature=watch

Take 1 day off from any exercise then do these for the next 2 days with no running.  Then continue to do them and start running.  The first 2 days that you do the exercises try doing them twice a day.  Do them to the point that they are difficult, but not terribly difficult.  Basically you want to keep good form the whole time.  Once you lose good form stop.  

If this doesn't improve your knee pain then there are other things we can try, but most often this will take care of your knee pain.  

Please let me know if you have any questions or need any other help.