Hello lofty667,
the audio delay is a common issue when you do not record with the PCM audio codec.
What you found out on Google therefore is correct, because the issue is actually that Adobe Premiere doesn't work very well with some codecs and the audio probably would have to be converted.
What I would recommend you though, is to extract the audio from the video using a convertor of your likes (if you don't know one, I would recommend
Format Factory) and add it to the video afterwards.
Since I do not own any products by Adobe, I cannot try this out myself to confirm it works.
Before you record the next time, please read the
faq about which codecs and settings to use.
Changing codecs is something you couldn't do with Fraps and is one of the strongest reasons why I prefer Bandicam.
But anyway, I wish you luck and best regards,
--Zuzu_Typ--