Knees hurt alot

[Pancakes]

I've been running track for about the past 2 weeks, and my knees hurt alot. I think it may have to do with the fact that we've been running on the asphalt, since the track is covered with the snow. But anyway, I was wondering if anyone knows any exercises/stretches that I could do that will help my knees out?
Any help would be appreciated

[Pancakes]

My feet are also killin me, specifially the outermost part, slightly forward of the joint