Ah that's a bit far for me, but if you are ever in the London or Hampshire area just shout. As for lights get yourself to Aldi, they have some good lights on specialbuy right now. They have a good primary and secondary set which is reasonable. I also recommend the Halfords front and read usb rechargeable set. Good value although the front mount needs a bit of work to get the light to stop popping out when you go over a pothole.i use two of the extra rubber loops either side of the clamp.
I would also recommend a bikeability course. They are often free or very low cost and give you the skills to ride safe. In fairness they would be a much better tutor than me.
As for your knees, cycling would be a great tonic. I have been plagued with issues in the oast and if i stop cycling it comes back.