Newbie with Sore Knees 😱: Just in my second... - Couch to 5K

Couch to 5K

114,973 members β€’ 146,696 posts

Newbie with Sore Knees 😱

β€’5 Replies

Just in my second week of C25K and I've got runners knee. I think it's that,my knees kill going up the stairs or getting up from kneeling. What can I do, I don't want to stop now, its taken me ages to bite the bullet! Is this normal will it go away. I'm surprised I've got bad knees I'm quite fit, I dog walk daily, go to the gym and cycle a bit and I'm not over weight but maybe I'm over the hill πŸ˜‚πŸ˜‚

5 Replies

Iv just done week 2 run 1 and noticed my knees are niggling for the first time. I’m also doing classes and the gym so hoping it’s just the impact and they will get used to it. I also need new trainers I’m hoping that will help.


If it persists I'd see a physiotherapist but if it eases with rest then you should be ok. Try running on grass or if you are near the coast run on the beach


Haha Lulicious you're certainly not over the top! There are so many potential problems with knees. Try warming up for 5 minutes extra before you run. I do 5 minutes in gym on bike before I do 5 minute warm up walk. My recurrent sore knees have gone after 5 weeks on here. Try taking more than one rest day between runs. If the issue persists care a sports physio. Just make sure you manage the issue properly and you'll be fine


Good job so far. Knee pain can be helped by good shoes, landing your foot under your body, strengthening exercises, running slower, softer surfaces and more. Lots of advice on the following link.


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading

It is primarily the impact of running that causes most running aches, so do all you can to minimise it. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass or treadmill, wear proper running shoes fitted after a gait analysis done at a specialist running shop.

There are knee strengthening exercises here

As you get stronger the pains will subside.

You may also like...