Niggly knees

I am having problems with training consistently and staying injury free.

 About 4 years ago I had keyhole surgery on my ACL on my right knee (snowboarding injury), and have ran in fits and starts since then.

 However, any time I begin training in earnest for 10km races at a frequency of 3 times per week (2x 5km- 8kms in the week predominantly on road, and a longer run at the weekend on trail), about  6-8 weeks prior to the event, then the niggles being.

Can anyone suggest any exercises that could be done in the gym or supplements/vitamins that can be taken to help with strengthening the area. The problems are in both knees, so whether it is the surface I run on or my style/gait, I don't know. Thanks in advance, one frustrated runner!

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