Knee pain after running

[InionEile]

I'm training to do a 5k in March and have been running every couple of days for the last couple of weeks, mostly on the treadmill at the gym. Yesterday I did 2 miles on the treadmill, running and walking at intervals and today my knees ACHE! They are so painful and I'm wondering if I've hurt myself. I'm not naturally a runner but I do walk a lot and can easily walk a 5k so am amazed that I'm in so much pain already. Am I just not cut out for running or is the knee pain a normal adjustment every beginner runner goes through?

Just to clarify, I'm not talking about the usual muscle pain after a workout but actual joint pain in the knees.

I got this with my knee training for a 5k last year and in the end had to walk part of it as my knee couldn't take it. I would rest it for a week or so and see if the pain gets better. I had to get mine strapped up as was causing so much issue. Have myself 3 months off after my 5k and have just a started running again, so far I have minimal discomfort but I am wary about doing to much.

• given myself

I used to really suffer but after I bought orthotic insoles the pain stopped. They may be worth a try?

Not normal. Did you build up to running the 5k, with shorter distances first for a few weeks? Or just leap into 5km every other day from no previous running?

Have you had your gait checked at a proper running shop?

Are your shows worn? I get the aches when my shoes need replacing, even though they don't look too worn on the sole.

Having said that I'm having a few months off due to knee pain that I think came on duper to doing too much too soon. I've switched to cycling for now.

I'm following a C25k program which I have as an app on my phone. I have jumped ahead a bit with it as I do work out and walk a lot but I have still been building up gradually, adding a bit more running each time, at intervals with walking.

A runner friend said I should check my shoes as they might not be ideal for running so I'll get them checked at a local running shop and maybe my gait too if they do that. Last time I bought shoes there (just for working out at the gym) the guy told me I had flat feet so I wonder if that has something to do with the knee pain? Could be I'm just not built for running!