Here is a comment about the future. It is important to do exercises to strengthen your knees and hips. Your hips are important because they control the movement of the knee cap.
Here are the exercises I do. If you can walk without pain, do some walking. Otherwise, take some rest days to let your body heal. Do
RICE on your knees.
Soreness and pain are not normal conditions. They are signs from your body that your body can't handle the stress it is receiving. So, don't try to run through serious soreness or pain. When you hurt, rest for a day or two and then back off in the intensity of your training.
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