Road Cycling - Cleats - setting them up

Hi - I've moved from riding mountain bike SPD shoes to a road bike with Look pedals. As a result I've had to put the red Look cleats onto the bottom of my shoes (Pearl Izumi). Problem is it feels like there are a huge range of options as to exactly how I mount the the red cleat (ie a good few millimetres in all directions), so I could end up with a significantly different foot position depending on how I've done it.

How do I know what the right foot position is please? One of the reasons I ask is that I have a sore left knee (hurts at the top of the stroke. I'm now resting it) - I've also been doing too much running lately, but I guess a poor set up could be an issue.

Cheers.

I have SPDs on my commuter and Look pedals on my road bike. The Looks have float so that you can position your foot on the pedal to relieve any pressure and pain.
Everyone's knees, ankles, and feet are different. All you can do is position the cleat, go for a ride, and readjust as needed. Maybe carry a screwdriver with you and you can stop, make minor adjustments, and ride some more.
There's no magic formula that I know of.

Try this, you will need a partner to help you. And get on a trainer in your easiest gear if possible. Rollers will work to0, but I'd put them in a doorway.

Put the cleat on and tighten it enough so that you can barely move it when pushing on it with your fingers. Click into the pedal, and move your foot around until you get it in the spot that feels right. Then have your partner trace the outline of the cleat with a pencil or marker. When you click out you will most likely have moved the cleat, but just re position it inside the marks and tighten it up. If you are using a marker, get some alcohol to clean the marks off if you have to do it more than once.

The ball of the foot over the pedal axle is easy enough to find, other than that you have the angle, which is simply the one that your knees and feet will take when you are positioning them on the pedal. The lateral is a bit trickier but just move your feet around till it all feels right.

NOTE: If you have the LOOKs that have the adjustable float, set it to Zero for this fitting exercise. Then when you have them all set, you will have 4.5 degrees in either direction to make up for any error you made.

Great thanks very much for the help - will give it go and see what happens!

One thing I came to learn is that you body will often times tell you how you need to adjust. When I started using LOOKS, I just set my cleats in neutral position. Over a few weeks though, as my casdence, speed, form, and distance improved, I noticed that I was fighting my foot position. We're not symetrical. Really pay attention one day while you bike and you will notice that your legs probably don't even rotate the same way at the hip, knee, or ankle. For me, my left foot wants wants to angle out just a bit and I actually put a few washer between the cleat and show on the outside screw to get a little extra camber. My right foot works perfectly in a very neutral postion, however.