Won't any running shoe work just fine? Maybe, but not every shoe will work for everyone. Today there is a lot of information out there about shoes and who needs what kind of shoe. First off you should replace your shoes every 350-500 miles. The heavier you are, or if you run on harder surfaces, the quicker you should replace them. It is better to error on the side of caution than to continue to run on worn out shoes. Your body will suffer. Here are a couple of things to determine if you need new shoes:

 

- Pay attention to how you feel. As your shoe begins to give out, you may start to feel
  aches or pains in you knees, shins or other areas. You may also feel muscle fatigue or
  tightness or that your shoes do not feel springy.

 

- Look for creasing of the midsole material in areas of high load (under the heel or the
  ball of the foot). A worn out midsole will have wrinkles and creases there.

 

- Try to twist the shoe. A worn out midsole will allow the shoe to twist more easily than a
  new shoe.

Once you have determined that you need new shoes, you need to determine which shoe is best for you. Depending on who you are you may have a flat foot, a neutral arch, or a high arch. You may also pronate or supinate as you run. These all play a part in the shoe you should choose. Any reputable running store will take a look at you feet and have you walk around in socks to help determine what shoe would be best for you. If you have chronic shin splints, or another running injury, you may wish to see a physical therapist or a podiatrist that deals with athletes. The link below will get you to a page with a bunch of info about feet.  The wet test will show how to determine your arch type. For a more indepth article, choose the second link.

 

Runners Knee and Shin Splint Prevention

Runner's knee is basically knee pain caused from you knee cap not tracking correctly.  There are several reasons for this.  First, you may not be in the correct shoe.  The shoe is not giving you the support you need allowing your foot to pronate.  Second, you may have muscle tightness.  Finally, you may need to strengthen your hips and inner thighs.  For those of you who were in track you will remember some of the things we did to strengthen the hips and quads (hip rotations, bridging, walking lunges, and hip rotation).
Here are a couple of videos with some more exercises and stretches. Some of the exercises can be modified so you can do them while lying on the ground.
www.youtube.com/watch?v=MTJPb4-YOmc&feature=related
hip flexor stretch - www.youtube.com/watch?v=vwToKziL5A4&feature=related
Hip Stretch - http://www.youtube.com/watch?v=Vgo1YJe84JA
IT Band - http://www.youtube.com/watch?v=_c55IYpoGZQ&feature=related

Shin Splints are another injury that can put runners out of commission for a period of time.  Pain will be felt on the inside of the lower leg. Beginning runners are at increased risk of shin splints and stress fractures because they are not used to the high impact running has on the muscles and joints of the lower leg and foot. Running on hard surfaces (especially with worn, poorly cushioned footwear) increases stress on the muscles, joints and bones and is another cause of shin splints. Shin Splints can also be caused by flat feet (over pronation) and muscle imbalances. To help prevent shin splints we want to ease into the mileage we are running (5-10% increase per week) and we can do some strengthening. A supportive shoe is also important if you pronate.  Orthodics may also be needed. 
In track we did some exercises to increase ankle strength (while barefoot walk on your toes, heels, on the insides and outsides of your feet, and walk duck footed and pigeon toed). Start doing these a distance of 10 - 15 yards three times a week and slowly increase the distance.  Standing on one leg barefoot is another good ankle and foot strengthener. Close your eyes or stand on a soft surface to increase difficulty. 
Stretching your calve muscle is also important.  Strengthening and stretching your shins (anterior tibialis) is important as well. To strengthen this muscle you pull your toes towards you. Heel walks work this muscle and thera-bands wrapped around your toes work as well. To stretch this muscle point you toes away from you. Have a partner pull your toes, as you are seated on the ground with your legs straight out, works well also.

Core

Besides your heart, your core may be the most important set of muscles in your body.  Your core is basically your trunk between your shoulders and hips. The core includes the abdominal muscles, the oblique muscles (sides), and the back. Core muscles are used in almost every movement you make. The core stabilizes the body while running. A strong core will help improve posture and running form. The core is the power center for running and a stable core will increase the efficiency of each stride, while helping reduce muscle imbalances that increase risk of injury. There are tons of exercises out there for core work. It is also important to work your glutes (butt muscles).  They should absorb a lot of the pounding from running.  If they are not firing properly our running form suffers and other muscels or joints can become over stressed.  Using weight or bands to strengthen these muscles is fine, but the main thing is that you focus on form and the muscle being worked. If you are stressing abs and you feel your low back working, you are not keep the form and need to stop the exercise.