I've been running 3-4 times a week on sidewalks and roads for about two months now. My knees started aching after runs last week, especially on the inside. I'm not sure if it's my shoes, my form, or if I'm just pushing too hard too fast. What could be causing this and how do I fix it?
Don't just push through it or assume you need new shoes right away - that's how people turn a minor issue into something way worse. Knee pain after only two months of running usually means you're ramping up too fast, your body hasn't adapted yet, or there's a form issue. Pavement is unforgiving compared to tracks or trails, so even small inefficiencies get magnified. The inside knee pain specifically could be runner's knee (patellofemoral pain) or IT band tightness, both super common in new runners.
First thing is dial back the volume. You don't need to stop entirely, but cut your mileage by maybe 30 - 40% for a week or two and see if it settles. Ice after runs helps. Look at your form too - are your knees caving inward when you land, or are you overstriding? Weak hips and glutes are usually the culprit there; people don't realize their legs do a lot of work stabilizing your knees. Some glute strengthening stuff (side-lying leg lifts, clamshells, single-leg work) goes a long way. Stretching helps but won't fix the root problem on its own.
As for shoes, don't buy new ones yet unless yours are genuinely worn out or feel unstable. Your current pair is probably fine. Give it two to three weeks of lighter running, add some strength work, and see how you feel. If it's not better, then maybe get your gait checked at a running store - they can spot form issues a casual observer might miss. Most knee pain from ramping up too fast responds well to backing off and building strength properly.
The most likely culprit is that you've ramped up your mileage way too fast. Two months in, jumping to 3-4 runs a week on hard surfaces is a shock to your knees, especially if you weren't active before. The classic rule is to increase weekly volume by about 10% at a time, and most people blow past that without thinking. Start backing off to maybe 2 runs a week for a couple weeks, keep them shorter, and see if the pain settles. The inside-of-knee ache you're describing often points to overuse rather than a form problem or shoe issue.
While you're dialing back the volume, focus on what you do on non-running days. Weak hip and glute muscles force your knees to compensate and take extra stress. Even basic stuff like single-leg glute bridges or clamshells a few times a week makes a real difference. Also honestly evaluate your running surface - pavement is unforgiving compared to trails or tracks. If you can shift even one run to a softer surface, your knees will thank you.
One thing people skip: ice after runs and take a proper day off between sessions. Your knees need actual recovery time to adapt. If the pain doesn't improve in 2-3 weeks of lighter running, or if it gets worse, that's when you might want to look at shoes or consider seeing someone who can watch your form. But most of the time at this stage, the issue is doing too much too soon.
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