Sore knees

Hi all, I'm super brand new to running and I'm on week four of runnas new to running plan, I'm just doing two runs a week to give my body time to adjust.

I always notice on run days I have sore knees after. It's not painful, it's like muscle soreness but in my knee caps 😂 I have decent ASICS shoes with lots of cushioning.

Is this soreness just those ligaments tired and getting used to the impact and new activity? Or am I doing myself some harm?

Is there any way I can stretch that will ease up this soreness throughout the day?

Thanks in advance!