To ask how do you know when it's safe to continue?

[Dranktoomuchpepsi]

I've been doing couch to 5k anf loving it! I look forward to each run. I'm so shocked.

Today would be my 4th run but I can't do it... I don't think? It's my knees. They're absolutely killing me, so sore. Fine when sitting down, uncomfortable walking and agonising to do anything like a small jump or leap with.

Ive been skipping too this week and I don't feel able to do it this evening. I want to! I love the feeling its giving me. But my Christ, my knees feel ready to break from underneath me.

How do I know it is safe to carry on? They say no pain, no gain. But should you push through a pain bothering you like this?

I think your body is trying to tell you something so would be very wary of just pushing on through the pain, especially as you describe it as agonising. Exercise is not supposed to cause that level of discomfort.
Can you rest for a couple of days and then see how you feel?

hippo Thank you, it's hard because although I'm new to it, it's become routine and I feel a bit rubbish and lost without a run or some skipping...

I keep thinking I'm overreacting but then I try and do a little jump, am swiftly reminded it is VERY painful!

No, don't run.

It's ok to rest- in fact, you should rest sometimes, and definitely if you have joint pain that bad.

I am an athlete so know the feeling of weighing up whether I'm just being lazy vs. I need a break.

Sounds like you need a break!

Try a yoga or pilates YouTube video instead.

Or even an ab workout if you're after a burn

I'd have thought running and skipping are both high impact activities.

Personally I wouldn't be pushing through that sort of pain. I'd rest until it felt comfortable to walk. Then I'd leave it another week of doing walks in place of runs. Then I'd probably test out running.

I wouldn't include skipping again until I was sure my body was holding up with the running.

I'd also potentially restart the couch to 5k rather than picking up where I left off.

Hope you feel better soon

Do you have good trainers? Knee pain rather than aches muscle pain isn't something to train through OP.

Could you work on your cardiovascular fitness by cycling or brisk walking until your knees feel ok again?

Swap to cycling for a few days - much better for knees and you still get a good work out

Or just walk briskly for a few days. Don't run or jump through joint pain. Running is very hard on knees

This happens when you're new, dont worry. When its comfortable carry on. Maybe try to run a little softer, you could be being a bit heavy footed. I also found that trainers with too bouncy soles made it more painful. They advertise them as helping you run by springing your foot but it increase the force on your joints. You need cushioned trainers.
It goes away once your body gets used to it. Dont let it put you off.

This exact same thing happened to me. My knees were bloody agony after two weeks of c25k. I soldiered on. It was a big mistake. Took me ages to recover and I'm only now thinking of starting again a year later. My brother is a big runner and got me a book about technique (called The Running Revolution). From what I've read, I really had it all wrong. That kind of pain exists because something isn't right.
So I'd say... Stop. Let your body rest. And then try to address the issue.
Good luck!

Rest until you are completely better, even if that means starting again. When you start again, make sure you run slowly and on grass until you're used to it. Running on grass is harder, but will protect your knees.

Are you sure it’s not your shins? Does it hurt walking upstairs? If it’s your shins then it’s shin splints. You’ve done too much, too quick or not wearing decent trainers. Proper running trainers are a must, don’t have to be expensive but supermarket/fashion trainers just aren’t up to the job of protecting you when doing high impact activity. Rest is the only way to recover from shin splints.

Yes, absolutele killer is walking up and downstairs!

I had this a couple of weeks into couch to 5k. It was my trainers, I'd had them a while and I dont think they were ever designed for proper running anyway.

Have you been fitted properly for your running shoes? And what stretches are you doing pre and post runs?

I've been running for a few years and my knees are my weak point so I have lots of sympathy! Having my running gait analysed for running shoes helped, and I spend at least 10 mins before and after each run stretching. I also do strengthening exercises every day (glute bridges, calf raises, yoga, HIIT etc). The worst offender if my knees are playing up is either tight quads or increasing mileage too quickly.

You could be doing too much too quickly, pain walking up and/or down stairs is a definite red flag.

I'd rest until the pain has totally gone, and re-start. Niggles are fine to run through but not pain. Well done for your perseverance, you will get there, it is worth it!!

Could be any number of issues but maybe some muscle tightness affecting the knees. Try a yoga workout for runners to stretch things out.

OP, something that often happens with non-athletes when they start getting fit is that their quads start to develop but their glutes are underdeveloped and not trained to do enough of the work. So the kneecap can get pulled a bit out of alignment. Things that can help are regular quad stretches and then working on your bum to build strength--bridges, lunges etc.

Good running shoes are a game changer. You need something to absorb the impact to avoid doing any damage. Also be sure to stretch well. Yoga with Adrienne (which you can get on YouTube) has several yoga for runners workouts. They're a great stretch to help you loosen off. Definitely recommend.