General Fitness & Nutrition: Sore Knees - Overtraining?

In April I started training for a 10k.  While I was in reasonably good shape, having worked out for quite some time, I was not a runner.  I went from 0 to 10k in 7 weeks.  The 10k run went well but it was a really challenging and my legs were really sore afterwards.  I decided to take a few days off.  A few days later, I went for a short run (about 4k) - and two days later did the same.  AFter that, I started experiencing EXTREME knee discomfort... i.e. had serious trouble going downstairs.  I had this problem once before and decided to just take it easy.  After a while it went away on it's own.  I have been doing other things for the last month or so but have decided to get back into running.  My plan is to take it easy - doing shorter runs and i'll build myself back up to 10k over a longer period of time. 

 Has anyone else experienced this problem?  Any advice?

pain while going downstairs is a classic sign of runner's knee. i've learned this becauses i've been experiencing this knee pain recently as I've been training for my first half marathon. I understand it results from your feet overpronating, and have heard that orthotics can help. i haven't gone this route yet myself, but heard it works for some people - in addition to rest, ice, advil, and quad strengthening exercises. i'll be calling a podiatrist next week. . .

I was referred to doctor after doctor when I first started running because of unbearable pain and swollen knees. All the doctors decided the only way to really make all the pain go away was to quit running because my patella bone was rubbing against my tendons every time I ran because anatomically, my knee structure is not normal. (aka, I'm not built to run at all)  I def. was not going to give up running, so here are some of things I've tried that have kept me healthy and running long long distances. 

As stated previously, If you're having serious knee problems, it may be from running so hard because your knees take so much impact from the ground.  Try running on the grass as much as possible as this will prevent a lot of the shock being absorbed into your knees, and it will prevent shin splints.

You also may want to check your shoes and make sure they're suitable for long-distance running and support.  You may be overpronating, and your shoes may not be helping this problem.  If pain gets worse, I would reccommend going to a podiatrist, who will probably recommend custom-made orthotics, but these can be pricey.

One doctor did recommend buying McDavid's Jumpers Knee Straps. (about $10 each)   I have these for both knees, and my knee pain is much, much better for such a small band you place around your knee.  The band will help absorb and distribute some of that shock.

With good running shoes, orthotics, lots of ice baths, and knee straps, I've found a way to keep running with less pain, and I hope you can too! 

Sean's got some good feedback, the one thing I haven't noticed too much mention of is stretching.  I got runner's knee for the first time after my first half marathon, which I'd built up to nicely, but...

 Doing quad, hamstring and groin stretches religiously really helped improve my situation, along with a number of other things mentioned here.

 Running up hill is particularly effective, not only does it build strength, but you should pay attention to how your foot lands running up hill, more toe less heel, this is actually how your foot strike should be anyway.  Think of running without shoes on, you wouldn't let your heel hit first, you'd run on your toes. 

Going on here, but these things in combination will often help relieve some of the pain associated with overuse injuries.  Will have to check out Chi Running myself.

 Good Luck,

Lew