Suffering from Runner's knee-Part 1: intital measures

It appears that I suffer from what's referred to as "Runners knee". A condition of which the pain is localised around the knecap, becomes gradually worse over time and is exacerbated by running long distances. Walking steps causes discomformt as well as squatting and sitting with the knee bent for longer times. The condition of ligament and bones in this condition is abnormal, causing the pain.
Runner's knee, also known as patellofemoral stress syndrome, is a condition characterized by the kneecap rubbing against the thighbone (femur) when moving.

There may be different causes to this injury such as:

1. Running shoes: 
does not limit ankle-pronation

2. Training errors
training too hard, too far, too soon, always running on the same side of the road, interval training and racing too often

3. Training surfaces:
too much running on hard surfaces

4. Biomechanics:
flat feet, high-arched feet, increased quadriceps(q).angle at the knee, redusced ankle-flexibility, 


Measures to correct this injury are:

1. Anti-pronation shoes

2. Orthotics

Both measures are directed towards correcting biomechanical abnormality that causes the injury.

The advice is to try out these measures in prioritised order.


Well, that is as far as the general theory goes.

Facts about my situation is this:
1. Running shoes:
I've used 5-6 different shoes, but gravitated towards lighter shoes(competition shoes) of around 0,2 kg.
The first time I noticed pain in my knees was during Thueringen Ultra in the beginning of July. At the beginning of the third quarter I made more use of Mizuno Wave Ronin and the pain disappeared. Before that I'd been using Puma Concinnity extensively. After making that change I didn't notice any pain again before week 42.
The change when it comes to shoes is Saucony Kinvara which I bought 9.9.10 and have runned approximately 150 km since then. They may be the cause for this injury

2. Training errors:
I've been increasing my amount of training substancially from the first to second and third quarter. In addition I have done very long training session. This may have caused some of this, but I since the symptoms have occurred after changes of shoes I don't think that can be the cause of this injury. It doesn't reduce the injury to run long runs, but it's not the cause of it.

Initial measure:
I need to try out using a different shoe again that reduces pronation. I'll buy a pair of shoes first thing tomorrow and try out this approach during the next month. In addition I'll run shorter runs the next weeks and make use of ice the coming week to cool down the injured area which is mostly the right knee.
If this doesn't to work out I'll try orthotics as my next measure.