I had extended two Week 9 runs to 45 minutes and aimed to do a parkrun as my graduation. The first run went well and only caused the usual slight soreness that I had experienced through the months it took me to reach this stage. There was a gap of four days before the second 45 minutes but the consequences were much more lasting than any before, particularly the sore knees. There have been occasional shooting pains down one leg too. A week after this run I went to a concert and sat in a seat with little leg space. The ache over the knees under stress was pretty distracting. What should I do? Leave running alone for a further week, possibly try warm-up type walking, or would cycling help? It's disappointing, since I went to the local parkrun last Saturday to see how it worked and saw how friendly it was to all levels of ability and that I wouldn't be the last if I went at my present pace, my great fear.