runners knee help

Hey guys, hoping you can give me some real life advice. I am a tri newbie. And as it's winter been taking it fairly easy. Focusing on longer slower rides/runs, and going to the gym...

However I have seem to come down with runners knee, I've read a few articles and they are somewhat conflicting. Some say to keep running but stop when it hurts, some say just bike, some say don't do anything..

Any suggestions from real life experience? I have a half marathon trail race in less than 2 months so I'm hoping this is gone for that...