Welcome!

My first suggestion is to get properly fitted for running shoes at a specialty shoe store. They will analyze your gait and suggest the right type of shoe for the way you run. Your shoes may be the source of of your back and knee pain.

Some days, we are just more tired than others. Lots of reasons. Mental fatigue, proper fueling, sore muscles. In the early stages of a running career, it's important to take rest days. Most plans suggest running no more than every other day.

Are you following a plan, like Couch to 5K (C25K) or are you just winging it?

Hi!

Like others have mentioned, shoes are very important. I would recommend that you find a running store. They will study the way your foot strikes the ground and fit you with the proper shoe. None of the shops I have ever been too charge for this service and the shoes are not priced any differently then any other retail store.

The pain on the side of your knee sounds like a tight IT band. I would recommend getting a foam roller. I think every runner should have one. Helps to get the tightness out and it should eliminate your pain.

Following a training plan is crucial. A good plan will incorporate rest days and cross training days that will help you build muscle and prevent injury. http://www.amazon.com/b?ie=UTF8&node=3407871


I like Hal Higdon's training plans: http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

Good luck with your race. Get out there and crush it!

I highly suggest you find a training plan that you like. It is really satisfying to cross of each day as you complete it plus it helps to prevent overtraining or gaining mileage too fast.

I also vote for properly fitted shoes.

For your knee pain, is it medial or lateral?

I ice my knees prophylacticly after each run right after I roll myself out (foam roller is my fave!) because I had knee pain while training for my last half.

One last thing, just from my experience, try to get outside and run during your training too! I trained using mostly a treadmill and my knees and feet rebelled even with properly fitted shoes because they were not used to taking the pounding of the road (treadmills are much cushier). When I started my training this time the first thing I did was move outside. I use my treadmill when it way too hot or way too early to be out.

Good luck with your training. Running and races are addictive!

First off, Congratulations! Starting to add on miles in the beginning is tough, but it gets easier and easier. The first time I upped my miles to 5, I felt like I had lead on my legs by the end. I was slow, but I finished. Now I can run 5 miles easy and much quicker. When you're adding distance, focus first on finishing, second on speed.

As others mentioned, a good pair of shoes is key. I also did yoga and other cross-training to help build up supporting muscles (glutes, hamstrings, quads, core, calves). These were both key to eliminating the knee pain that I experienced in the beginning.

Even after more than a year of training, I have my good days and bad days. The more you train, the more you learn what pain to pay attention to and what pain you can run through. You build strategies to distract yourself when your body starts telling you to stop. It might be a smile, or a phrase you tell yourself, or focusing on music, or drinking some water. It's challenging, but rewarding and oh so worth it. You learn what to eat before a run, and when you run best.

I agree that coming up with a plan to go from running on a tread mill to running outdoors would be good as well. There are more variables outdoors, and the concrete can add a bit more impact. There's also something to covering an actual distance, and seeing your progress with markers, and being out in a beautiful area.