Anyone have stretches or things they recommend to strengthen? Left outside knee pain hits around mile 3.5 randomly for the past month.

foam rolling

The Doctors of Running podcast published an episode a couple of weeks ago about IT band issues. That can help you figure out how to address.

https://open.spotify.com/episode/5gYynfI5ohsMiR76gpOIZA?si=gudHYqNgTtW6H6XGannQ1w

Look up glute medius strengthening exercises. Monster walks, side planks, and I don't know the exact name, but single leg step downs with a focus on the glute medius. All will make a big difference pretty quickly in most people. Also the pigeon pose and foam rolling is also good. Single leg straight leg deadlifts also helped me.

Lay seated on the floor with your legs out. Bend one at the knee and put it on the other side of your other leg's knee. Use your arms to pull it.

Put one leg bent on the ground with your outside portion of the thigh, knee and calf all touching the ground. Lean over it to stretch it. Yoga lady showed me that. That's a good one.

Here's some stuff I saved on IG recently. Normally, I'll do squats and banded lateral walks.

https://instagr.am/p/DF84bPgvkPU
https://instagr.am/p/DFY-tUTymxc
https://instagr.am/p/DIJWCv5xkSU

bigtruckguy3500 said:

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Look up glute medius strengthening exercises. Monster walks, side planks, and I don't know the exact name, but single leg step downs with a focus on the glute medius. All will make a big difference pretty quickly in most people. Also the pigeon pose and foam rolling is also good. Single leg straight leg deadlifts also helped me.

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I used to have IT band issues, albeit not from running but lifting, and when I had patellar tendinitis flare up in one of knees I went to PT. We identified weak glute medius despite squatting and lifting regularly. After a few weeks of PT and adding a few exercises - like the ones mentioned above - I was perfectly fine. I haven't had an issue with my IT bands or my patellar tendonitis since and it's been about 3-4 years.