Hello. I completed week 3 yesterday and my knees hurt, nowhere else, just the area around my knees not the knee caps themselves. They seem to get worse after each run. I run through it but seems more noticeable after running and next day. Is this just muscular? Don’t want to rest for more than a day as I need to start week 4 tomorrow.
Thanks for any info.
Could be a few things. Have you had gait analysis done? About 70% of us (me included) overpronate (meaning as the foot is planted it rolls inward excessively) this can put a lot of strain on your knees. Going to a proper independent running shop where they look at your gait and scan your feet will help. In the meantime, you could search Japanese slow jogging movement on youtube for a low impact running technique. I run this way all the time, but it could be a temporary solution for you?
The other point I like to make is that when we’ve completed c25k we’ve run a little over 8 hours (amazing!) but also not a huge amount. In these early days of our running we’re building muscle, increasing bone density and creating more capillaries to get that oxygen pumping round more efficiently (all this amazing stuff is actually repair work that happens on our rest days). So you’re still building all this to make you a stronger runner - but it takes time. And if you’re older than 40 this all takes a bit longer!
So I’d recommend slowing down - you can always work on pace later, and when you can get your gait looked at and invest in a good pair of running shoes. Best of luck and hope the pain eases soon.
Thank you so much for your reply. I’ve not had a gait analysis done yet as I wanted to see if I was going to enjoy this and stick at it first before investing in good trainers. Mine are Karrimor trail trainers which had good reviews but maybe not supportive enough for my weird flat feet! I think my knees do lean towards each other a little (painting a pretty picture here!) so maybe I need special trainers. I do try to run slowly to preserve energy but will definitely check out the Japanese slow jogging technique. Thanks again!
I think gait analysis is the thing. I went at about W6, just like you wanting to be sure. If you go to a proper independent the people are runners! It was so interesting talking to someone so knowledgeable about running. They were so kind and helpful. IannodaTruffe had some great advice about the trail shoes (which you have) are not really the right thing if you’re running on a path or road. Check out his posts - they’re full of amazing info. Good luck!
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5...
Most new runner's aches and pains are caused by the impact of running, 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 and wear proper running shoes fitted after a gait analysis done at a specialist running shop.
Stretch after every run, as per guide and do knee strengthening exercises nhs.uk/live-well/exercise/k...
Enjoy your journey.
Thank you!
Sore knees
Sore knees!
Sore knees! 
Sore knees
Sore knees
