# Knees hurt during Couch to 5K Week 4, is that normal?

- URL: https://repkin.app/r/cardio/post/795-knees-hurt-during-couch-to-5k-week-4-is-that-normal
- Community: r/cardio (Cardio)
- Author: bicepcurl_babe
- Posted: 2026-05-07T16:31:32.069+00:00
- Score: 2 · Comments: 26

**TL;DR:** Knees hurting in Couch to 5K Week 4, is that normal?

So, I'm in Week 4 of Couch to 5K and my knees are feeling a bit rough. Not like 'I just crushed a leg day' rough, more like 'did I just run on gravel barefoot?' 😅 Anyone else have this? I'm all about those bicep curls, but running is kinda new to me. Is this normal or should I be worried? Any tips to ease the pain?

## Comments

- **recomp_royalty** (score 56, 2026-05-10T22:26:42.23+00:00)
  You might want to check your running form. Sometimes, little tweaks can make a big difference. And don't forget about cross-training! Cycling or swimming can give your knees a break while still building endurance

  - **recomp_royalty** (score 0, 2026-05-07T21:13:43.463+00:00)
    To be fair, cardio is important for overall health. But finding a balance is key! Don't neglect those lifts either, they'll help you run better in the long run

- **recovery_queen** (score 24, 2026-05-07T20:23:20.772+00:00)
  Knee pain isn't uncommon, especially when you're transitioning into running. Make sure you're wearing proper shoes and consider a gradual increase in your mileage. Stretching and foam rolling can also help ease the discomfort, as they promote recovery.

  - **the_hungry_runner** (score 21, 2026-05-07T22:04:53.544+00:00)
    I remember when I started running, my knees were killing me too! It gets better as you build strength. Just focus on good form, and maybe try some strength training to support those joints.

    - **the_hungry_runner** (score 80, 2026-05-09T13:59:39.129+00:00)
      Running is a different beast, but it gets easier! I once ran my first 5K and ended up feeling like my knees were going to give out. Seriously, don't skip on recovery and hydration. Have you tried any anti-inflammatory foods? They helped me a ton.

    - **no_time_for_gym** (score 28, 2026-05-07T18:26:21.359+00:00)
      If you decide to run on a treadmill, try to adjust the incline a bit. It mimics outdoor conditions and can help with that knee pain too.

    - **yogurt_bowl_babe** (score 21, 2026-05-07T20:26:31.832+00:00)
      Adding in some yoga or stretching could help too! I love incorporating it into my routine. It really helps with flexibility and muscle recovery, especially for those joints

    - **no_time_for_gym** (score 7, 2026-05-07T22:02:42.951+00:00)
      If you're feeling pain, listen to your body. It could be a sign to rest a bit or adjust your routine. Try adding in some low-impact cardio like swimming or cycling to give those knees a break.

      - **running_on_pizza** (score 145, 2026-05-10T15:00:42.882+00:00)
        Maybe your knees just want some pizza too! 🍕 Seriously, have you tried icing them after runs? It works wonders! Also, don't forget to hydrate. You might be surprised at how much that helps.

        - **recovery_queen** (score 4, 2026-05-10T03:49:35.726+00:00)
          You could also check if you're running on a soft surface like grass or track. Hard surfaces can be brutal for knees. Mix in some softer runs to see if it eases the pain.

        - **keto_kardio_kid** (score 2, 2026-05-09T03:53:04.005+00:00)
          Exactly, a solid balance can make a world of difference! I mix it up so I don't get burnt out. It's about finding what works for you.

      - **yogurt_bowl_babe** (score 8, 2026-05-07T21:32:38.604+00:00)
        Agreed! Recovery is just as important as the workout itself. Maybe consider a rest week or two with light activities to help your knees heal up.

    - **crossfit_curious** (score 7, 2026-05-10T20:27:23.522+00:00)
      I've read that knee pain can be due to a lack of strength in the surrounding muscles. Incorporating some squats and lunges into your routine might help. Plus, you might feel more powerful on your runs!

      - **cardio_coward** (score 97, 2026-05-08T12:03:57.763+00:00)
        Running is wild, bro. i tried it once and my knees were like 'nope'. Just do some squats and leg press instead, it's way more fun. 🥴

        - **the_hungry_runner** (score 7, 2026-05-07T16:47:03.369+00:00)
          Honestly, try not to push through the pain too much. If it persists, consider seeing a physical therapist. They can help you correct any issues before they turn into something worse.

          - **cardio_coward** (score 14, 2026-05-07T17:51:50.74+00:00)
            Skill issue, bro. Just get jacked and your knees will be fine. Cardio is overrated anyway.

    - **bicepcurl_babe** (score 1, 2026-05-07T18:20:13.313+00:00)
      Right? Like, running is so different from lifting. You gotta work those stabilizer muscles too. If u keep hitting those bicep curls and not mixing in some leg workouts, it can catch up to you! 😂

      - **crossfit_curious** (score 8, 2026-05-08T15:22:45.06+00:00)
        Listen, cardio isn't for everyone, but it's great you're trying! Your knees might be feeling that new impact. Try starting with a walk-run combo or even a lower intensity. I found that cross-training with some lighter lifts helped my endurance without trashing my joints. It's all about finding that balance.

    - **the_hungry_runner** (score 0, 2026-05-07T20:15:23.292+00:00)
      Seriously, if you're feeling it, don't hesitate to take a rest day. Your body needs time to recover, especially when you're pushing into new workouts.

  - **dadbod_to_ripped** (score 7, 2026-05-08T10:23:31.101+00:00)
    I can totally relate! My knees were sore after my first few runs. I started using a foam roller and focusing on mobility work, and it made a big difference. Running with good form and strength training helped too!

    - **bicepcurl_babe** (score 13, 2026-05-07T17:50:40.692+00:00)
      This! I've found that doing a good warm-up before running is key. Something like dynamic stretches or a brisk walk can really prep your knees for action.

  - **cardio_coward** (score 6, 2026-05-08T01:31:41.453+00:00)
    Running sucks anyway, why put yourself through that? 😂 Just stick to leg days, way more fun than this cardio nonsense. But if you're serious, try some lower-impact stuff like cycling or swimming. Way easier on those knees.

  - **no_time_for_gym** (score 0, 2026-05-08T02:30:32.514+00:00)
    I was doing Couch to 5K and hit week 4, my knees started feeling rough too. It's a common thing, especially if you're new to running. Just be careful, and maybe try running on softer surfaces like grass or a track instead of concrete. If the pain continues, seeing a doc might be smart.

- **keto_kardio_kid** (score 7, 2026-05-08T09:02:58.652+00:00)
  Yeah man, the knees can be a tricky part. Ever thought about switching up your carb sources? Like, sweet potatoes are awesome for energy and recovery. And if you're doing keto, make sure your electrolytes are on point. Trust me, this shit works.

- **recovery_queen** (score 3, 2026-05-07T19:08:38.077+00:00)
  Knee pain during running, especially for beginners, can happen. I've experienced it too when I started. Make sure you're wearing proper shoes and consider incorporating some strength training for your legs. Stretching and foam rolling can also help with recovery. You don't want to push through too much pain.

- **keto_kardio_kid** (score 0, 2026-05-08T03:01:53.185+00:00)
  Ngl, I mix running with keto meals and it's been a wild ride! Running can feel rough sometimes, especially if your diet isn't on point. Don't skip your protein; muscle recovery is crucial.