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Original poster

Beginner runner - knee pain!!

34 replies

daisychain124 · 04/05/2026 17:37

I started the Runna ‘new to running’ 5k plan a couple of months ago - got as far as week 9. I have always hated exercise and struggled to find anything I could get on with. I have lost 40lbs over the past couple of years through mostly diet only and long dog walks, but wanted to find something extra to do to build my fitness up more. It’s been important for me to find an activity which isn’t going to cost me £££ to start and something where I can fit it in my hour lunch break.

Surprisingly I have got on extremely well with running and I am very pleased. I don’t ‘love’ it but I definitely feel better for it and it’s been fairly enjoyable. I run down the canal path so not solid tarmac and it’s very flat.

I started with a bit of knee pain when I first started but it subsided after a few weeks so I assumed it was just my body getting used to it. A couple of weeks ago I ran a different route in the local park which had some very small hills and had to stop towards the end of my run as my right knee was killing. I have put 2 and 2 together and think it’s possibly the non-flat route which has aggravated it? I do a good warm up before running and always stretch afterwards.

I have done some research and found that I need to do some exercises to build up the muscles to support my knee joint. I rested for a few days and then did some exercises and it made my knee feel 10x worse and now I’ve been in pain for about a week. It tends to feel worse when I am sitting for long periods of time. It felt better last Wednesday so I tried to do another run but had to stop after about half a km.

I’m really not sure what to do. My knee does feel a bit better again at the moment but still not ‘right’ so I’m reluctant to try the exercises again and risk what happened last time. Can anyone advise what would be the best thing to do? I am gutted as I should be 2 weeks off my final 5km run now so I feel really behind and don’t want to lose my progress.

Just to add - I am absolutely skint so no funds for a physio or to spend on fancy new trainers. I do have a decent pair of trainers but haven’t done gait analysis. I did read it wasn’t completely necessary unless you’re running longer distances than my very short beginner runs so I’m hoping I can get away with not having to fork out for new trainers for a while yet…

Has anyone dealt with this before and got any advice?

OP posts:
RudolphTheReindeer · 04/05/2026 19:25

daisychain124 · 04/05/2026 19:11

Thanks @evilharpy@RudolphTheReindeer maybe I just need to suck it up and do it then. DH thinks I should as he’s spent a lot on his bike recently and it’s made a difference for him comfort-wise. I just feel like we have 10000 other things which we need to prioritise spending money on! And I’m worried that I’ll spend all this money and it won’t make a difference.

What exactly does it involve if you go and have it done? I’ve found a running shop in a nearby town which has very good reviews.

They just chuck you on a treadmill and it works it all out. There's another method you can do at home where you stand on brown paper with damp feet. https://www.runnersblueprint.com/signs-your-shoes-are-failing-your-overpronation-and-what-to-do-about-it/

If you buy the trainers online, ASICS for example, let you filter for over/under pronation/neutral shoes. I think I got mine from the asics outlet shop as I'm not bothered there about having the latest styles. I think I paid around £60.

MiddleAgedDread · 04/05/2026 19:15

Agreeing with it probably being the shoes. I have flat arches and were support shoes with custom orthotics. If I walk any distance in shoes that don’t have enough support in them my knees ache!
get someone to film you running in them from all angles, or on a treadmill if you have access
to one, and look at how your feet land and your knees and feet are rolling inwards.

Original poster
daisychain124 · 04/05/2026 19:11

Thanks @evilharpy@RudolphTheReindeer maybe I just need to suck it up and do it then. DH thinks I should as he’s spent a lot on his bike recently and it’s made a difference for him comfort-wise. I just feel like we have 10000 other things which we need to prioritise spending money on! And I’m worried that I’ll spend all this money and it won’t make a difference.

What exactly does it involve if you go and have it done? I’ve found a running shop in a nearby town which has very good reviews.

OP posts:
RudolphTheReindeer · 04/05/2026 18:34

evilharpy · 04/05/2026 17:52

I'd bet it's the shoes. What type of trainers are you running in? You don't have to spend a fortune, but unsuitable shoes are likely to cause injuries.

This. I need specific running shoes as I over pronate which puts additional stress on the knees. Lots of brands sell running shoes to account for this, mine are asics.

evilharpy · 04/05/2026 18:17

Supernovas are meant to be a good shoe, but they are a neutral shoe I think. If you overpronate or are flat footed (and hypermobile!) like me you might need a stability shoe. Reading the blurb it seems to suggest that they are designed for heel strikers, and if you're a midfoot striker that might also be a factor.

I know it's a lot of initial outlay but a gait analysis could save you injuries and money in the longer term, as you would avoid buying multiple pairs of cheaper shoes that don't suit you. You would only ever need to do it once and then just buy subsequent shoes online for cheaper.

When I first started running I bought a pair of trainers from Sports Direct, I think they were Reebok. As soon as I got to 5k I started suffering with shin splints and knee pain. Swapping to Sauconys (as recommended by Runners Need at a gait analysis appointment) cured both instantly.

Maybe you could ask for it as a birthday present or similar, or a voucher towards it?

mynamesnotsam · 04/05/2026 18:01

Have you checked if your GP surgery has a first contact physiotherapist that you can book an appointment with? Alot of surgeries do now.

Original poster
daisychain124 · 04/05/2026 17:58

@BarbarianBabs ooh we do have a massage gun actually! DH is a cyclist and uses it but I’ve never had a go on it. Thank you!

@evilharpy They are actual running trainers and I chose them because they had excellent reviews, but I guess I don’t know if I have anything weird going on and could do with a specific type of shoe? These are the ones I have - https://www.sportsshoes.com/product/adi18482/adidas-supernova-rise-2-women's-running-shoes

Product

adidas Supernova Rise 2 Women's Running Shoes

You got into running, and now there's a 5K on your calendar. Keep making progress in these adidas running shoes for daily runs. They ride on a Dreamstrike+ midsole, adidas' lightweight super foam tuned for comfort. Support Rods help guide you from heel...

https://www.sportsshoes.com/product/adi18482/adidas-supernova-rise-2-women's-running-shoes

OP posts:
evilharpy · 04/05/2026 17:52

I'd bet it's the shoes. What type of trainers are you running in? You don't have to spend a fortune, but unsuitable shoes are likely to cause injuries.

BarbarianBabs · 04/05/2026 17:40

I used to get this, then discovered I needed to massage the long muscles that run on the side of the leg, thigh to knee either side of the knee and knee to calf again either side of the knee. If you can buy a massage gun I highly recommend!

it might be slightly tender to begin with but keep with it and it hopefully will improve and not be so sore when massaging

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