I got off the IC yesterday and went out for my slowest run ever. I've had knee issues which started a couple of months ago when I had a nasty fall, then I started getting hip pains which I think were caused by trying to compensate for the bad knee, then the same knee twisted when a dog ran into me enthusiastically, so I had two weeks of rest and was quite nervous about running again.
I decided that I would not worry about time or distance as I went up the first hill I realised that I needed to keep it even slower than planned, so did a run/walk, concentrating on how my knee felt. I eventually reached the top of the hill and jogged slowly along the flat path towards the car park, then tested a little sprint and all seemed fine. When it came to the down hill, I walked all the way to the bottom, then jogged through the valley and then back up another hill to home.
This route normally takes me about 45 - 50 minutes, but yesterday took about 65 minutes, I'm not sure I can still call it a "run", but it got me up and out. Perhaps I was over-cautious but today my knee feels fine and I have no hip pain. Tomorrow I'll attempt a 30 minute slow run, and see how that feels.