A question for the experts. I just finished my third week. Today I experienced pain in my knees. It didn’t stop me from running but was wondering if I’m doing something wrong? I do the warm up and down, and also rest in between. The strange thing is my shins don’t hurt at all?
Also, is it ok to keep running when u r meant to walk. So I was suppose to run 3 mins but kept on running for longer? Or shud I stick to the plan so as not to injure myself
As far as I am aware there are no medical experts here on C25K, other parts of Healthunlocked do have medical experts, but what I can do is advise you to stick to the plan and not run if for any reason if you are injured. No it's not OK to run when you are meant to walk.
Yes... if you’re running the walking parts you’re doing something wrong. The plan is carefully devised to minimise injury risk, and going beyond what it says is a big gamble. It’s not a gamble that’s worth taking... months on the injury couch means you have to start again.
If any pain is intense/stabbing/striking/sudden, stop running.
Rest the knees, see how they feel in a couple or three days and if there’s no improvement go and see an expert... that’s a physio or GP.
Running is an impact pastime..........your legs have to take loads approximating to two and a half times your body weight on each stride.
This inevitably puts unfamiliar stresses on joints, which if they are not used to it, are likely to ache. As the supporting musculature develops it spreads the loads and supports the joints more effectively.
This is why training plans, such as C25K have a carefully structured progression, which you would be wise to follow.
Doing too much too soon is a very common cause of injury for new runners and indeed any runner who pushes beyond what their body is conditioned to cope with.
Stick to the plan and your injury risk is reduced over making up your own training plan.
Injury could stop you running for days, weeks or even months..........is it worth the risk?
Have you read the guide to the plan? healthunlocked.com/couchto5... it is full of tips.
Take care.
Thanks for explained Ian. I will ensure I stick to the plan. Best.
knees are in agony
Sore knees
Always the knees
Sore knees! 
Runner’s knees
