Hey guys
Finally got back into running after 5 years just finished week 1 but now have horrible pain in my left knee. I have proper running shoes with insoles from podiatrist (that I got for plantar fasciitis) I stretch out when finished. I’m devastated because I don’t know what is causing this. When I ice it it definitely reduces the pain. Don’t want to give up before I’ve even started. Any suggestion?
No don't give up Bluebird 25, I am so sorry about your knee and hip pain, give yourself a few days complete break from running, get advice from your doctor or some professional medical person then restart C25K where you left off, if longer than two weeks off, restart the program.
Maybe get checked out by sports physio?
If your shoes are correct... did you get gait analysis for them...you know the insoles are correct, then maybe, are you landing heavily.. we do have a tendency in the first weeks to thump down a tad... try to kiss the ground with your feet... land lightly...
Try these knee exercises too... many folk used them and still do..I still use them
A few thoughts. Are you running too fast for a new beginner? Learning my brisk walk can be faster than my run was a huge breakthrough for me. I follow the Japanese slow jogging technique (there’s a short film on youtube) it’s a low impact style of running and maybe a good way for you to ease yourself back in - once the knee is better. This style of running deals with foot placement and you way be hurting your knee that way - are you landing on your heel at all? So a shorter stride and midfoot strike could seriously reduce the stress on the knee.
I started running to gain fitness but also had a small niggling pain in my knee & hip, and with this low impact style, as I have got stronger, the pains have gone.
Not sure how old you are, but maybe because you’ve been a runner before you are starting where you left off, but really should try starting again very slowly. You can always address pace later. Here’s to a speedy recovery and injury free running. Good luck!
“Horrible pain”? Niggling pains are expected and will ease off as you get stronger but anything as bad as you’ve described would send me to a physio. However, you will still have to address the cause of pain. Something, somewhere isn’t right and should get fixed but there are absolutely no reasons for you to quit. A good advise from a physio and gait analysis expert and you’ll overcome this. I know l did.
Welcome to the forum and well done on getting started.
This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on minimising impact and stretching after every run.
Enjoy your journey.
Hey Bluebird sorry to hear about your knee pain. Are your trainers and insoles from when you ran 5 years ago? If so they are probably not what you need now.
Defo go to the Dr or sports physio and get yourself checked out.
Hopefully it's something that will resolve quickly. Good luck
Minor aches n pain can arise when starting, these subside as the body get used to running. I've had some, my wife had some knee pain, a short time off with rest and was fine, remember, never try and run through bad pain, slowly slowly!
But anything that goes on should be looked at..
Week 6 and I have hip pain...gutted as I feel I was making progress! 
W6R1 - Knee Pain
Knee pain
Hip pain
hip pain 
